Eliminate Immobility Induced Pain

July 24, 2017 – 7:49 am
If your movement hurts, you don't have a fitness issue, you have a health issue; more than likely have a mobility issue. Mobility and fitness are not synonymous. You can be highly fit and immobile (and most of you are). You adapt specific to the movements you repeat, and become more restricted in the opposite direction of your repetitious behaviors; i.e., only grab a bar, and finger extension becomes more restricted (and "claw-like"), which in turn shortens tissues making them less contractible and less elastic, which is why you plateau in grip strength and feel wrist and elbow strain. Pain doesn't always mean injury; it can also mean immobility. Think of it as pre-injury: a stage in the adaptive process which predisposes an area to injury. Despite not a full injury, immobility can cause pain. It can be difficult to differentiate between the pain of a recovering injury and that which results from ...

Weaker Grip = Shorter Life

June 27, 2017 – 12:36 pm
    Weaker grip = lower performance and shorter life. Your grip strength and endurance predict disability (1) and longevity (2) and are often seem to be the limiting constraint when lifting, climbing and grappling near your limit in weight or duration. Many read this and do the opposite: you train the grip more. Sport-specific training makes this error by training more heavily the range you need to use in your sport/job, when you should be doing the opposite for what we call “Antagonistic Balance” in exercise physiology. For greater grip strength, and to live longer without disability, then engage in regular training of vital, yet ignored, antagonist muscles. ❎If you don't do the opposite, then the neural "maps" for your finger movement merge, so your brain tells your middle finger to extend, but your ring and pinky finger also extend. With "undifferentiated" maps, you can't fully contract your forearm ...

Pullup and Kettlebell Snatch Pain (Teres Major)

June 22, 2017 – 12:50 pm
If you've experienced pain in your armpit and shoulder blade from kettlebell snatches or pullups, it's often due to straining teres major, an internal rotator and adductor of the arm. Many people misunderstand this muscle, and attempt to self-treat the latissimus dorsi, but unlike the lat, teres major has a more intimate relationship with the scap and humerus (hence, it's often over-developed in throwing sports). It often becomes tight and shortened resulting in strain from pullups due to the imbalance in timing between your dominant and non-dominant hand. Other times, it becomes strained due to the lengthening phase of the swing, into the sudden contractile phase of the top fixation in the snatch. It's most often seen strained during throwing sports like baseball and judo, but also in grappling while resisting being triangled or arm-barred from inside an opponent's guard. When self-assessing overhead range, look for ...

Correct Hip Tightness

June 20, 2017 – 10:33 am
      Correct your Hip Tightness: The relationship of between your psoas, your breath and your trunk twist determine your hip's ability to internally rotate (1). In 1998, I created the Shinbox positions and transitions (recently repackaged as the "90-90" by some doing it incorrectly). I designed the Shinbox as a diagnostic of hip rotation to correct imbalance from rotational bias (primarily from excessive sitting and postural dysfunctions). Use my Mobility Ring as an assistance tool to gently "Steering Wheel" back and forth in an extended shinbox. Coupled with an exhale, you can aid the release of hip tightness, due to the signal it sends the nervous system when exposing the tension chain between trunk twist and internal hip rotation. Next, isolating the trunk twist in a hip bridge can be achieved with the aid of a Mobility Ring, since without, unilateral "cheats" cause you to think you're fully rotating ...

The Instability of Mobility; the Immobility of Stability

June 20, 2017 – 10:13 am
There is a tsunami of bad form in fitness promoted even by "medical" professionals. The belief is that because an individual has medical licensure, then anything they promote must be accurate. Medical licensure is specific and contextual to educational foci. They can be wrong and often are (hence, second opinions). There is a new generation of physiotherapist, chiropractor and health professional who believe and espouse that any movement is better than no movement; an anti-stability sentiment. Having observed this industry and even pioneered the disciplines of mobility and flow twenty years ago, I am appalled at how far the pendulum has swung the opposite direction. This is not what my work was intended to promote, so when I see them promoting to "always stay mobile" and "never stop being in flow" I want to say: stop it. Three decades ...

3 Step Tricep Fix

June 18, 2017 – 2:26 pm
Why has overhead strength become limited and painful due to your tricep? The long head of the triceps crosses the shoulder and attaches to the supraglenoid tubercle on the scapula, and assists the more powerful latissimus dorsi in extending the shoulder. To release the tightness, you must take the long head of the triceps through its full range of motion, which requires elbow flexion and shoulder flexion simultaneously. My 3 step tricep fix not only guarantees success, it gives you a test to prove improvement. Despite being a small joint, more tissues crosses the elbow than the knee, so you must first decompress it with my Hitchhiker drill. I first published it in 1997, and over those two decades, it's been frequently taught incorrectly, so do it the way I show here. Then, test your current range in four overhead positions, demonstrated in the video, as well. Check both the quantity of range as ...

Pec-Delt Floss for Heavy Pressing

June 18, 2017 – 7:27 am
Pec-Delt Floss for Heavy Pressing If you're in pain, you'll most likely be inactive. Push through pain, and the stress cortisol will make you incapable of losing belly fat due to elevated blood glucose levels despite "being fit." Mobility, done the way I teach you, removes and prevents the joint and tissue pain which causes this downward spiral. I created mobility as a discipline in the mid-90s for this very reason due to my joint disease. Pec-Delt Floss for Heavy Pressing If you're in pain, you'll most likely be inactive. Push through pain, and the stress cortisol will make you incapable of losing belly fat due to elevated blood glucose levels despite "being fit." Mobility, done the way I teach you, removes and prevents the joint and tissue pain which causes this downward spiral. I created mobility as a discipline ...

Stretch with a Classic Tool in an Innovative Way

June 17, 2017 – 10:18 am
The Mobility Ring is a classical tool revitalized with scientific innovation, allowing you to access new depths of dynamic flexibility through a unique PNF approach (Proprioceptive Neuromuscular Facilitation), addressing the challenges of occupational and sports prehabilitation. As evidenced by the rising rate of training-related injuries, true performance enhancement isn't doing more of the job, but compensating for it. Conventional approaches to injury prevention can conceal hidden dysfunctions that the Mobility Ring by its nature of "closing the chain" reveals. Only by restoring your natural tissue elasticity, does the brain reconnect motor muscle control and enable its voodoo-like sensory awareness, called proprioception. The precision coordination that the Mobility Ring restores, activates the spine's innate anti-gravitational grace through structural integration and postural alignment strategies, time-tested methods of core activation and the rigor of an evidence-based approach to elite respiratory enhancement and breath control techniques. For ...

Shoulder Bursitis Hack

June 17, 2017 – 10:17 am
Shoulder Bursitis Hack Common symptoms of shoulder bursitis include pain, stiffness, swelling, limited range of motion, tenderness, and crunching or popping; ranging from mild / gradual to severe / sudden. For bursitis, avoid activities that are difficult or painful, and take breaks to rest your shoulders. When you exercise, it is recommended to warm up your muscles and then stretch to prevent injury. Once your symptoms have subdued, focus on preventing the injury from coming back. Take preventative measures against bursitis by: Mobilizing it regularly. Strengthening surrounding muscle. Avoiding prolonged repetitive movements. Avoiding movements that you know irritate the area. Before performing any of these movements herein, remember: Always consult with your physician before engaging in any new exercise program to ensure it is safe and appropriate for your particular condition.     Shoulder Bursitis Hack: Common symptoms of shoulder bursitis include pain, stiffness, swelling, limited range of motion, tenderness, and crunching or popping; ranging from mild / gradual to ...

Rotational Mobility Overhead Assessment

June 17, 2017 – 10:15 am
Mobility Ring Overhead Squat Assessment (OHS) is quick to perform, clear in conclusions, and useful for coaches, trainers and therapist. Information obtained can be used to tailor prehabilitation exercises specific to your needs.       The Mobility Ring Overhead Squat Assessment (OHS) is quick to perform, clear in conclusions, and useful for coaches, trainers and therapist. Information obtained can be used to tailor prehabilitation exercises specific to your needs. This Squat Matrix assesses total body structural alignment, dynamic flexibility and neuromuscular control from a bilateral squatting posture. Squatting requires optimal range of motion in the ankles, knees and hips. Having the arms elevated overhead stresses the musculature surrounding the shoulder complex, and increases the demand placed upon the core stabilizing muscles, and as a result: demonstrates hidden trunk imbalances. The Mobility Ring OHS assesses the rotational biases of your trunk: by bending forward and backward (called pitch), twisting clockwise and counter-clockwise (called ...