For our last week, we have 3 new videos for you. Get your hips moving and give your low back and knees a break.
Functional Range Conditioning
Hip Mobility Exercises – Week 1
This week we are working on our hip abduction. Hip abduction is when one leg moves towards the side, or away from the center line. The most obvious and common ways we use this movement in our daily lives is when getting in and out of bed, in and out of the car, or side-stepping out of the way.
Weakness in this area can cause the hip to “cave” to the outside which causes the knee to dip inward when walking or going up steps. These 2 motions can lead to hip and knee pain.
Functional Range Conditioning – Week Four
We are working on the rotation or our shoulders this week. Try these rotational hovers to create more workspace in the shoulder to help increase strength and function.
Functional Range Conditioning – Week Three
Continuing the work on the shoulders this week, we are adding in movement for the shoulder girdle, specifically the scapulas (shoulder blades). We will then use that new movement and strengthen and challenge our range in shoulder external rotation to help fortify our shoulders and improve their function.
Functional Range Conditioning – Week Two
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.
Functional Range Conditioning – Week One
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.
Spinal Mobility Month – Week Three
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.
Neck and Shoulder Month – Week Four
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.
Neck and Shoulder Month – Week Three
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.
Joint Health Month – Week One
All month long we are going to be focusing on keeping your joints happy and healthy (and hopefully, creak-free).
This first week, we are working on the lumbar spine. Need some mobility in that area? Try this first exercise to get it moving. Need some stability? Try the second exercise to turn on those low back stabilizers and give your spine some support. Want to have a healthy back? Do both. 😜
Brenna Backe 