Here's a little trick I have found useful to help individuals better activate hamstrings during lunging movements. Valuable for ACL injury rehab/prevention.
Loaded Mobility - "The Armbar"
This is a movement tutorial for the loaded shoulder and spinal mobility drill, the kettlebell "armbar". This exercise helps mobility and stabilize the shoulder into horizontal abduction while also enhancing trunk rotation.
Closed Chain Mobility -Stall Bar Overhead Freestyling
Closed chain mobility is fixing the distal body segments such as the hands and feet and moving the proximal segments such as the pelvis and scapulae around the fixed extremities. This method of mobility allows for increased awareness of your body's tendency to compensate around limitations, while also building awareness of the musculature that needs to be active in order to better stabilize your position.
This video is a tutorial of a "Stall Bar Over Head Pelvic Freestyle", in order to improve overhead mobility along with pelvic and scapular mobility and awareness.
Closed Chain Mobility -Stall Bar Overhead Hinge
Closed chain mobility is fixing the distal body segments such as the hands and feet and moving the proximal segments such as the pelvis and scapulae around the fixed extremities. This method of mobility allows for increased awareness of your body's tendency to compensate around limitations, while also building awareness of the musculature that needs to be active in order to better stabilize your position.
This video is a tutorial of a "Stall Bar Overhead Hinge Freestyling", in order to improve overhead mobility and your hip hinge simultaneously, while exploring various angles of shoulder, hip and trunk motion.
Loaded Mobility: Open Half Kneeling Lateral Front Squat
The video above demonstrates a loaded mobility intervention that consists of open half kneeling lateral front squat. This movement utilizes a kettle bell and it explores different movements such as: Shoulder external rotation, hip abduction, and ankle dorsiflexion, all combined into one fluid movement.
Questions with Arjun: Movement Variability
This video is a Q and A I did with a mentee of mine, Arjun Menon.
He had some great questions regarding the initial portions of my book Longevity Through Movement.
http://www.movementprofessional.com/book
In this segment we discuss the concept of movement variability and how it relates to promoting durability as we age, and also how it can be lacking in many current methods of exercise.
Please let me know if you have any questions and give the video a like and subscribe to the channel, if you find the information useful.
Be well,
Chris
Closed Chain Mobility -Stall Bar Shoulder Extension
Closed chain mobility is fixing the distal body segments such as the hands and feet and moving the proximal segments such as the pelvis and scapulae around the fixed extremities. This method of mobility allows for increased awareness of your body's tendency to compensate around limitations, while also building awareness of the musculature that needs to be active in order to better stabilize your position.
This video is a tutorial for "Stall Bar Shoulder Extension", in order to improve extension of the shoulders while maintaining a stable midline.
Closed Chain Mobility -Banded Overhead Power Position
Closed chain mobility is fixing the distal body segments such as the hands and feet and moving the proximal segments such as the pelvis and scapulae around the fixed extremities. This method of mobility allows for increased awareness of your body's tendency to compensate around limitations, while also building awareness of the musculature that needs to be active in order to better stabilize your position.
This video is a tutorial of a "Banded Overhead Power Position" mobilization. This technique looks to improve overhead mobility, pelvic and scapular awareness specifically with the push jerk movement.
"The Flow Get Up"
This flow is a combination of the DNS "Czech Get-up" (https://youtu.be/tXplxBb1nZE) and some of the principles I have taken from Tai Chi. It allows for the ability to get up and down from the ground in a continuous, "meditative" fashion. The smoother the movement patterns the longer you can flow without any real feeling of effort.
Closed Chain Mobility: "Banded Hip Hinge"
Closed chain mobility is fixing the distal body segments such as the hands and feet and moving the proximal segments such as the pelvis and scapulae around the fixed extremities. This method of mobility allows for increased awareness of your body's tendency to compensate around limitations, while also building awareness of the musculature that needs to be active in order to better stabilize your position.
This video is a tutorial of "The Banded Hinge", in order to improve mobility and positional awareness into hip hinge, the foundational positional for deadlifting, as well as kettlebell swinging, cleaning, and snatching.
Closed Chain Mobility : Band Assisted Squat
CLOSED CHAIN MOBILITY: THE BAND ASSISTED SQUAT
Closed chain mobility is fixing the distal body segments such as the hands and feet and moving the proximal segments such as the pelvis and scapulae around the fixed extremities. This method of mobility allows for increased awareness of your body's tendency to compensate around limitations, while also building awareness of the musculature that needs to be active in order to better stabilize your position.
This video is a tutorial of "The Band Assisted Squat", in order to improve mobility and positional awareness into the bottom of a squat. This movement also helps to differentiate between a stable spinal position versus a mobile spinal position in the squat.
Closed Chain Mobility: Banded Shoulder Extension
Closed chain mobility is fixing the distal body segments such as the hands and feet and moving the proximal segments such as the pelvis and scapulae around the fixed extremities. This method of mobility allows for increased awareness of your body's tendency to compensate around limitations, while also building awareness of the musculature that needs to be active in order to better stabilize your position.
This video is a tutorial of "Banded Shoulder Extension", in order to improve mobility and positional awareness as the shoulders are held in extension.
Loaded Mobility - "The Windmill"
Loaded mobility is adding an external resistance to a movement in order to add stability, feedback and directional guidance to the position trying to be mobilized. Loads used for mobility training should be moderate in nature. Not so light that positional or directional feedback is not experienced, but not so heavy that muscle tension overpowers the intent of the stretch or mobilization.
This video tutorial is of the "Kettlebell Windmill" which uses a load (12kg) overhead to allow for feedback for an uncompensated shoulder position and directional guidance into thoracic rotation while the hip moves into internal rotation and adduction.
Heel Raise with Banded Talocrural Mobilization
RNT for Hips in Frontal Plane
This video demonstrates a reactive neuromuscular training for the hips in the frontal plane using a band. This exercise can be modified for the knees and ankles and it allows you to feel common compensations and use the resistance band to activate muscles that might not often be used.
Pressure Therapy Lateral Thigh and Glutes
The following video is a demonstration of the use of a pinky ball to allow for progressively increased tolerance to pressure density in the areas of the lateral gluteals and thigh.
Long Quadruped to Plank
This video demonstrates transitioning form long quadruped to a forearm plank.
This movement is valuable to help coordinate the inward compression of the abdominals with the engagement of the muscles of the "posterior seam" (glut.max., adductor magnus, hamstrings) when moving into a plank position.
In quadruped and plank positions, the weight of the internal organs provide resistance to this inward abdominal movement. Therefore, it is important that we progress gradually with how we enter into and how long hold our planks.
This exercise allows to focus solely on coordinating our exhale to the inward compression of the abdomen when transitioning from a position of less resistance (long quadruped) to a position of greater resistance (forearm plank).
The idea here is to only hold the plank as long as you can exhale, and to make sure that exhale moves the abdomen inward. You can then rest in between breaths to reset and try again.
Please comment with any questions you may have, and give the video a like and subscribe to the channel if you find the information useful.
Be well,
Chris
Side Hollow Body
This video demonstrates the side hollow body.
This movement is valuable to help coordinate the inward compression of the abdominals with the engagement of the muscles of the "posterior seam" (glut.max., adductor magnus, hamstrings).
In supine, gravity promotes resistance to the closure of the anterior ribcage during exhalation making inward compression difficult. In quadruped and plank positions, the weight of the internal organs provide resistance to this inward movement.
The sidelying position, on the other hand, allows for increased ease in compressing the abdomen inward due to its relationship to gravity. In this position, gravity and the floor assist the compression of the lateral ribs inward. While gravitational resistance to the inward movement of the abdomen is minimized due to its perpendicular relationship.
Please comment with any questions you may have, and give the video a like and subscribe to the channel if you find the information useful.
Be well,
Chris
Bent Knee Hollow Hold with Stability Ball
This video demonstrates the Bent Knee Hollow Hold using a stability ball for reference to engage the posterior seam of the body. This seam includes the adductor magnus, glut. max, and hamstrings.
These hip extensors balance the activity of the hip flexors that often wants to accompany the trunk flexion performed during hollow or crunch related movements in supine.
Please reach out with any questions you may have.
...and if you find the video useful please give it a like and subscribe to the channel.
Be well,
Chris
Mulligan Taping for Lateral Tibial Rotation
This video is a demonstration of a self Mulligan taping technique for lateral tibial rotation. It can be used when you have symptoms usually in the medial or lateral knee during knee flexion in activities such as squatting, walking, deep kneeling and running. Or, if you are experiencing an unstable or "twisted" feeling in the ankle or knee. The technique is used mainly as an assessment in order to see if a tibial rotation correction decreases the symptoms during the provocative movements. The video above demonstrates a lateral rotation technique but a similar technique can be applied for medial tibial rotation if that motion is found to have the most favorable effect on the provocative activities.