We are targeting the hips this week. Try out this external rotation stretch to open up the sides and back of the hips. Then, challenge your balance, core and hip strength with this dynamic version of a dipping bird. Also, check out our BONUS video from Koa Fit Trainer, Gerry Halverson, and head outdoors for some hip training.
Ski and Snowboard Month – Week One
For the month of November, we are getting you ready to hit the slopes. From strong cores to bullet-proof legs, we got you covered.
This week, we are starting with a challenging core exercise, because without trunk stability, the rest is lost.
Rotation Month – Week Five
As we close out October, we have one last last rotation for you. Check out this neck mobility exercise to help with your stiff or tired neck.
Rotation Month – Week Four
We are moving onto the spine this week. Start with the first video to get your mid and lower spine moving. Then, integrate that new mobility into a full-body move with the 2nd video.
Rotation Month – Week Three
We are moving on from our hips to our shoulders. Healthy shoulders contribute to healthy necks, backs, elbows, and wrists.
Sticky shoulder blades can lead to tweaks and pains in the shoulder. If your shoulder blades don’t move, you put a lot of stress and responsibility into the rotator cuff. Unglue those blades with this first joint rotation mobilization.
Once you have those blades moving, strengthen that rotation with this seated external rotation exercise.
Rotation Month – Week Two
This week, we are back to hip rotation. This standing Hip CARs (Controlled Articular Rotations) help move the hip joint along every axis of movement. Once that new mobility has been obtained, we can work on gaining new range in hip external rotation.
Rotation Month – Week One
This whole month we are going to be playing with rotation. It sounds simple , and it is, but it is no easy. Most people who experience stiffness and lack of fluidity in their movements are lacking rotational mobility. Hang out with us all month long for new videos and for some movement motivation.
We are going to start with the hips. If you have been stretching your hips, but they never seem to get looser, try some rotation. Rotating the hips could be the missing link in your mobility program.
Next, let’s keep that new hip mobility by strengthening into hip external rotation. Try this little, but mighty move to help your hips stay healthy.
Posterior Kinetic Chain – Week Four
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
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
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.
Brenna Backe 