All month long, we will be going over moves and stretches to keep you healthy on and off your bicycle. For this first week, we are opening up the chest and shoulders and then keeping them open by strengthening our mid back and shoulders.
For our final week, we are going to work on getting into our low squat. This is a helpful position to have in your back pocket in case you need to move from the ground to your feet, or if you need to get your hips under a heavy object to lift it up.
We are also going to work on our “Dipping Bird” exercise. We have been working all month on our hinging and strengthening our posterior chain. Now, let’s challenge it with this single leg balance move.
This week, we are going after the low squat. The low squat should not just be for the privileged few. It is one of the most useful and functional positions you can utilize. From picking up heavy things, to getting up and down from the floor, the low squat is a necessity in life. If you can’t get down there, try using some support to get down (and then stay down for a while). For starters, don’t worry about getting back up. Let your muscles and joints get used to the new position first.
We are finishing up Foundations Month with the staple exercise of the dipping bird. We have been working all month on our hinging and strengthening our posterior chain. Now, let’s challenge it with this single leg balance move.
This week, we are using a squat to help us gain some motion in our ankles. What’s that you say? A squat isn’t a stretch? Well, you may be right, but we are doing it anyway. Now that you learned the proper squat last week, you can use this version to help bring some mobility to your ankles and feet. Gaining some extra range of motion in your lower legs can help you squat lower without putting stress on your knees, hips, and low back.
This month, we have learned how to hinge (week one). We learned how to take that hinge into a squat (week two). In the second video, we are going to learn how to use the hinge for our lunge.
For our 2nd week of Foundations Month we are moving from the spine to the feet and we are going to progress our hinge.
Having a good connection of our feet with the ground is important for proper movement. If our feet our stiff, our movement above can be stiff and/or sloppy. Whether you are trying to generate force from the ground up, the pedal up, or maybe the rollerblade up, you need your feet to connect to generate power.
Also, let’s progress our foundational move, the hinge, to a squat. Same concepts as last week, but with a bit of a knee-bend.
This month, we are going to work on some mobility and exercises that everyone should be able to perform. These are the foundations of movement. This is a great place to start if you are just starting out with a movement program, but they are also great tests for those of you who have been moving for a while. You should be able to do all these movements before moving on to more complex movements such as deadlifts.
For this first week, we are mobilizing the thoracic spine and learning the basics of the hinge. Having a pliable and functional thoracic spine is important in all movement. If the spine does not move properly, you will never be able to generate your full potential over power and this improper function could eventually lead to more serious injury.
We are reviewing the hinge because it is the foundational movement in everything from a pick-up to a squat and is found in multiple movements of daily life (getting in and out of a car, out of a chair, picking up things off the floor, etc.).