MobilityWOD. Races. Posture. Posture Release Imagery » HOME. Cressey. Trigger Point. Gymnastics WOD | How to Improve Thoracic Spine Mobility. By now, you should be convinced that attaining and maintaining mobility in your thoracic spine is a good idea for many reasons. Kyphosis of the thoracic spine is a virtual epidemic (just take a look around at everyone the next time you’re in a coffee shop or classroom – rounded backs abound) and everyone at some time or another has felt a little twinge of shoulder pain when doing a particularly adamant set of pull-ups.
Before you start with the exercises, let’s first figure out the extent of your thoracic immobility. The industry standardized way of determination is a simple one: Lie down on the floor, back flat against it.Your knees should be up with your feet and glutes flat on the floor.Lock your elbows and bring your arms directly overhead, attempting to touch your wrists to the ground above your head.Make sure to maintain contact between your lower back and the floor; don’t arch your back to get your hands in place. Foam Roller Thoracic Extension (VIDEO) Side Lying Rotations (VIDEO) How to Improve Wrist and Ankle Mobility. Most people have enough wrist and ankle mobility to get around life all aright, but most people think they’re doing just fine with grains, sweets, and seed oils comprising the bulk of their diets. We can always improve our abilities to rotate, extend, and flex our various joints. We must, if we’re interested in retaining maximum mobility through old age and beyond.
How does one go about obtaining that much-vaunted wrist and ankle mobility? Wrists Let’s first figure out the extent of your immobility. To test the wrists, explore a few situations and ask yourself some questions: Do you wrists ache after long days at the office sitting behind a keyboard? When catching barbells in the rack position, or doing front squats, barbell thrusters, and handstand pushups, do your wrists hurt? As opposed to the other major joints, there’s no easy way to objectively test wrist mobility without equipment or a trained eye. Wrist Rotations This one’s pretty simple. Prayers Nail the Rack Position Typing Ankles. YouTube - Improving the squat: Hip Flexion and External Rotation. Comic Depressingly Shows How Technology Has Made Us Extremely Boring | someecards.com. Going Beyond the Swing: Part 3—Turkish Get-Up by Jeff Martone. Join CrossFit Kettlebell trainer Jeff Martone as he adds more kettlebell movements to the CrossFit toolbox.
In Part 3, he shares one of his specialties: the Turkish get-up. “This is another exercise that’s phenomenal for your shoulder, and it’s a total body exercise,” Martone says. He believes the movement translates well to getting up defensively, especially for law-enforcement officers. The first stage of the Turkish get-up is sitting up from a supine position with the kettlebell locked out overhead. “The reason that foot comes up is because it’s really just a disconnect in your core—you’re not keeping it tight,” he says. The next stage is getting off the ground and back down in another series of steps. “That combination of your back slapping and that elbow bend—that kettlebell’s coming screaming for one spot: to crush your head,” he says. 7min 58sec. Bodyweight 100 Workout. The Bodyweight 100 challenge was featured in Men's Health magazine in January 2008.
This workout is the initial stage in a much longer and more challenging program called the Bodyweight 500. But that's getting ahead of ourselves. First, let's take a look at the Bodyweight 100 workout. Do your regular workouts on Monday and Wednesday, and then try the 100 workout on a Friday or Saturday. Do all repetitions of each exercise before moving to the next exercise. 20 Prisoner Squats20 Pushups10 Jumps10 Inverted Rows20 Forward Lunges (10 reps per side)15 Close-grip Pushups5 Chin-ups or Inverted Rows Prisoner squats require you to put your hands behind your head, like a prisoner would. Follow that up with regular pushups, keeping your body in a straight line at all times.
For the jumps, drop your hips and bend your knees and then jump up nice and high. Follow that up with inverted rows, also known as reverse pushups. Next up is forward lunges. Close-grip pushups follow that up. Bodyweight 100. Sample Articles/Programs from SportSpecific.com. The Essential Eight - Eight Mobility Drills Everyone Should Do. Michael Boyle Mobility seems to be "the" hot topic. Everyone has their own opinion. If you've read any of my articles on mobility - A Joint by Joint Approach to Training you know that mobility should be done only for those joints that need it. If you haven't read Joint by Joint, go back and read it before you read this. If you have read A Joint by Joint Approach to Training this is a straight-forward piece on the "essential eight".
Number 1- Thoracic Spine Mobility. This drill is done first ( usually after we foam roll, but that's another article) as we are already on the floor. Number 2- Ankle mobility. Videos 2a and 2b Ankle Mobility Number 3- Leg Swings. Video 3- Leg swings Numbers 4-6- Split squats, lateral squats and rotational squats. Video 4- split squat Lateral squats are in in-place precursor to a lateral lunge and develop frontal plane mobility. Video 5- Lateral Squat Rotational Squats- these may be misnamed. Video 6 Rotational squat Video 7- Wall Slide Video 8b- Big X-band. Is Sitting a Lethal Activity? What’s the Best Exercise? So is the butterfly the best single that there is? Well, no. The butterfly “would probably get my vote for the worst” exercise, said Greg Whyte, a professor of sport and exercise science at Liverpool John Moores University in England and a past Olympian in the modern pentathlon, known for his swimming.
The butterfly, he said, is “miserable, isolating, painful.” It requires a coach, a pool and ideally supplemental weight and flexibility training to reduce the high risk of injury. Ask a dozen physiologists which exercise is best, and you’ll get a dozen wildly divergent replies. But when pressed, he suggested one of the foundations of old-fashioned calisthenics: the burpee, in which you drop to the ground, kick your feet out behind you, pull your feet back in and leap up as high as you can.
And sticking with an exercise is key, even if you don’t spend a lot of time working out. Walking has also been shown by other researchers to aid materially in weight control. Yoga Anatomy - Help Your Students with RSS. Repetitive Stress Syndrome, a disabling pain and stiffness in the arms and hands, plagues office workers and yoga students alike. Learn why it happens and how to help your students alleviate the condition. By Paul Grilley In order to understand how RSS develops, try this experiment: Sit in a chair with a dinner plate in each hand.
Holding the edge of each plate, turn your palms down and extend your arms slightly to the front. Don't fully extended your arms, but mimic a slightly exaggerated typing position. This is the type of physical stress an office worker—more specifically, a computer user—undergoes day after day at work. In a Taoist analysis, yin is stillness and yang is movement. Chi and Blood Stagnation In Chinese medicine, chi is the force that keeps us alive. Yin and yang, movement and stillness, contraction and relaxation must be in harmony to maintain health. Five Postures for RSS If a student already has RSS, then frequent movement will not be enough to correct the condition.