Dynamic Upper Body Warm Up
⚡️ Dynamic Upper Body Warm Up ⚡️ - WHY? ✔️Improves Blood Circulation 🩸 ✔️Delivers Oxygen to the Working Muscles 🌬💨 ✔️Restore & Improve Mobility 🧘🏼♀️ ✔️Minimize Injury Risk ☣️ ✔️Improve Mental Prep/Focus 🧠 - HOW? ✔️Jumping Jacks ✔️Arm Circles (Forward + Back) ✔️Cat-Cow ✔️Scap Pull Ups ✔️Foam Roller- Hugs ✔️Plank + Scap Push Ups ✔️Foam Roller- Snow Angels ✔️Plank Walks + Push Ups ✔️Foam Roller- Thoracic Sit Ups ✔️Spike Ball - TIP: Go at your own pace + push the intensity for a better warm up! Play some killer music that makes you want to crush a workout!
Yoga Stress Relief Flow
10-15min session (depending on how long you hold the poses) Hold each pose for 30sec-2min: ✔️Lotus Pose (Padmasana) ✔️Seated Twist ✔️Cat-Cow ✔️Childs Pose (Balasana) ✔️Cobra Pose (Bhujangasana) ✔️Downward Dog (Adho Mukha Shvanasana) ✔️Hip Flexor-Standing ✔️Bridge Hold (Setu Bandha Sarvāṅgāsana) ✔️Butterfly Fold (Baddha Konsasana) ✔️Knee-to-Chest (Half Ardha Apanasana) ✔️Supine Spinal Twist (Supta Matsyendrasana) ✔️Psoas Pose (Figure Four) ✔️Corpse Pose (Shavasana) - TIP: focus on deepening the breath to release tension in the body
A transcutaneous electrical nerve stimulation (TENS) unit is electrotherapy for managing various types of acute+chronic pain. - TENS units are small, battery-powered devices that administer mild shocks through sticky tens unit pads (electrodes) that connect to the skin (connected to the unit through lead wires) - TENS units send electrical pulses to the skin to stimulate nerves. -This releases endorphins (neurotransmitters that reduce pain, enhances immune response, etc.) -This activates large nerve fibers that blocks small pain fibers - TENS have been shown to help with: ✔️Limited Range of Motion ✔️General/Specific Pain ✔️Phantom Limb Pain ✔️Arthritis/Rheumatoid Arthritis ✔️Fibromyalgia ✔️Muscle Atrophy ✔️Muscle Spasms ✔️Post-Surgical Pain ✔️Sciatica ✔️Plantar Fasciitis ✔️And More! - I normally use it for recovery+stress tension release! 👌🏻
Inverted Hanging-Inversion Therapy
A survey by the National Institute of Health indicates that low back pain is the most common type of pain experienced, and that 85% of the US population suffers from back or neck pain at some point in their lives! ☠️😬 Inversion Therapy is one of many methods to help! Why? 🤔 ￼ - ￼ Spinal Decompression-the vertebrae get more space allowing posture correction and even herniated discs to slowly move back into place if done correctly 👌🏻 - ￼ Improve Mobility-muscles relax to adapt to gravity - ￼ Strengthen Ligaments-gentle reverse loading strengthens connective tissue all over the body 💪🏼 - ￼ Boosts Immune System- gravity forces the lymphatic system to reach the thoracic duct easier (easier filter of toxins, etc.) - ￼ Reduce Stress- stimulates parasympathetic nervous system, producing calmness and relaxation 🧘🏻♀️ - ￼ Improve Joint Health-Gravity allows more room for fluids and nutrients to flood through the weight bearing joints - ￼ Relieve Sciatic Pain- especially great for sciatica patients attempting to use physical therapy instead or before surgery - ￼ Build Core Strength- inverted exercises targets abdominals without the risk of compressive loads on the spine 💪🏼
Move With Instinct-Dynamic Warm Up
We are in the beautiful Information Age- technology is booming! It's so easy to not only to be misled, but also to develop an overwhelmed and judgmental mindset, toward others and yourself. - Give yourself grace and forgiveness. Listen to your body (this skill takes time and practice to develop). Adapt to where you are in your progress. Build an action plan to get where you want to be. Humbly seek help to guide you to your goals. - In practice this means to MOVE WITH INSTINCT When you feel feel weakness and pain, listen and plan for it. A common example of this is overloading your major lifts without doing the ground work of maintaining healthy prep work. Push your pride aside- ✔️Warm Up ✔️Plan Movement Prep (I move around in this step because I developed the skill to move with instinct- my body told me my shoulders needed more prep, so I moved the joint and settled into a stretch first) ✔️Add the Accessory Work ✔️Slow down for the Cool Down ✔️Program and do the Mobility Work-even when your'e hungry, tired and ready to go home! - With a hyper-mobile shoulder joint I learned the importance of these steps. But don't let yourself get to an injury to learn this!
Clamshell-Hip Strength & Mobility-Banded
WHY? ✔️Strengthen gluteus medius (less popular glute muscle responsible for abduction+external rotation of hip) ✔️Stabilize the pelvis ✔️Increase motor control ✔️Correct gait Prescribed for common injuries: ✖️IT Band ✖️Knee Sprains ✖️Ankle Sprains ✖️Low Back Pain ✖️Osteoarthritis of knee or hip ✖️Hip surgery recovery ✖️And More! HOW? ➖Lay on your side keeping legs stacked and knees at a 45 degree angle ➖Ensure feet+hips+shoulders (spine) are aligned ➖Raise top knee keeping feet together and trunk on side ➖Lower back down with control