posterior kinetic chain

Posterior Kinetic Chain – Week Four

/ Koa Fit / Leave a comment

This week we are looking at the mobility in our ankles and challenging our balance…again. 😜

First, we are working on our ankle dorsiflexion with this 2-way calf stretch. This calf stretch hits the 2 muscles of our calves. First, the gastrocnemius (big one) and then the soleus (little one). It is important to our ankles and feet (and therefore the rest of our bodies) that we have flexibility in these 2 muscles. If you have trouble with your dorsiflexion, and your calf stretch isn’t making a dent, try this one out.

Then, we are testing our balance with this multi-directional dipping bird. In this version, we dip in all directions to challenge our balance, our coordination (especially our ability to weight-shift), and our brains. 🤯 We need to improve our balance in all the corners of movement, not just one. This is a good place to start exploring.

Posterior Kinetic Chain – Week Three

/ Koa Fit / Leave a comment

This week, we are trying a dynamic hamstring stretch. The quads are an antagonist muscle group to the hamstrings. Meaning, when you contract the front of your leg, the back relaxes. This allows you to get into a deeper hammy stretch safely and gives you a better chance of holding the new mobility.⁠

Using your new mobility, try this literal twist of a dipping bird. Adding hip rotation to this familiar exercise will challenge your balance and your hip mobility and strength. ⁠

Posterior Kinetic Chain – Week Two

/ Koa Fit / Leave a comment

This week, we are learning how to move our pelvis to learn about our posterior kinetic chain. Then we will learn to use that new flexibility and activation of our backlines in our reach and curl exercise.

Using the wall for feedback, this hinge stretch teaches us how to tip our pelvis to get a stretch along the backline. Once we have that stretch, we can activate that same back line to pull ourselves up to standing.⁠

Posterior Kinetic Chain – Week One

/ Koa Fit / Leave a comment

This month, we are working on stretches and exercises that allow us to work with our posterior kinetic chain. We will be focusing on the lower portion of the chain – mainly the glutes, hamstrings, calves, and arches. Follow along all month long.

For this first week, we are starting with a full body stretch that opens up the hips, spine, chest, and shoulders. When we are tightened down, we don’t move properly. So, this stretch is a great place to start. Then, we will learn where the posterior kinetic chain is by loading it.