This week, we are working on the shoulders. Poor movement in the shoulders can lead to ligament tears in the rotator cuff, neck pain, and elbow pain. It can also severely limit your ability to press and pull. Try these 2 moves to gain more control in those shoulders.
In the past few months, I was able to attend 2 workshops from Functional Range Systems. I am beyond impressed with this system and its ability to not only improve mobility, but push the upper limits of increasing strength. Due to the specificity of the system, the ability to make these gains can all be done with less volume and less stress on the body. It is the definition of working smarter.
All month long, I will be posting exercises and movements that utilize this system. This system has a high focus on the joint capsules. Try them out and let me know what you think.
For our last week of spinal mobility month, we are mobilizing our low backs by isolating lumbar spine movement. We are also trying a functional balance exercise that incorporates spinal twisting.
We have a challenging group for you this week. These two exercises fire up your core while learning to control the movements of your spine.
This week, we are focusing on full spinal movement. Try out this first foam roller exercise to help increase rotation of your spine. Then try the 2nd video to help you find motion in the sagittal plane (front to back).
For the month of February, we are focusing on spinal mobility. For this first week, we are putting special emphasis on the mid-back or thoracic spine. Check out the moves below and try them today to bring some movement into the spine.
We are ending our month focused more on the neck. These 2 exercises are perfect for the desk jockey. Try them out mid-day to give your neck a little love.
This week, we are working on rotations in our neck to help maintain and increase our rotational ability in our neck (think looking behind you before back up the car). We are also going to work on the rotation in our shoulders with this banded external rotation exercise.
This week, we are focusing on shoulder mobility and stability. If your shoulders are off-balanced and week, or if you lack range of motion in the rotator cuff and shoulder girdle, your neck and spine will have to do some work to compensate. This can lead to tension in the neck, shoulders, and mid-back.
Try these 2 moves out to gain mobility and strength through the whole shoulder.
This week, we are working on keeping those shoulders DOWN. Cold and stress can keep those shoulders up by the ears. Try these two moves to help bring them back down where they belong.