Sandbag Hip Bridge

Taking care of the little things that mean so much!  The Ultimate Sandbag training system has a been an excellent tool to add to my toolbox!

The Importance of Dynamic Movement

The importance of dynamic movement and mobility is based on the Theory of Tensegrity.  This You Tube video from Thomas Myers gives an excellent explanation of what that means. 

Spend less time sitting and doing monostructural activities, and take some time to explore the movement capacity you were born with. Your physical health and quality of life will be much improved!

Power Circle

Some exploration with a variation of the “Power Circle” (FM Zero Forms) using different tempos and stances. The possibilities are limited only by imagination and are explored through improvisation. The benefits are … priceless!

FM Practice - 0

I love to go exploring, both in nature and in movement.

I have explored numerous systems of movement and have found this "Zero Forms" practice from Fighting Monkey to be beneficial in both assessing areas that are "cranky" and removing those restrictions responsible.

The practice starts with smaller movements, gradually expands over time, and opens the door for dynamic movement and improvisations.

A movement practice is meant to regain ranges of motion that our body is capable of but may have lost over time as a result of not using them.

 
Not only does it expand one's capacity for movement and assist in preventing injuries, but it is vital for healthy aging and physical longevity.

Many more movement patterns in the toolbox to explore, and I appreciate how amazing my body feels after a 30 minute session!

Level 1 Shoulder & Spine Mobility (Session 3)

3 Part Basic Shoulder & Spine Mobility Session

(3a) Preparation :

Tea Cup Rotation, Scap Pull, Quadruped Twist


(3b) Strength & Stability :

Side-Lying Twist/Rotation, Band Pull Apart, Side Arch Lift


(3c) Flexibility :

Seated Shoulder Extension, Static Cat

Level 1 Hip Mobility (Session 3)

3 Part Basic Hip Mobility Session

(3a) Preparation :

FFE Split Squat, Side-to-Side Squat, Cossack Squat


(3b) Strength & Stability :

Sumo Squat, RF Elevated Lunge, Prone Single Leg Extension


(3c) Flexibility :

Frog, Pancake

Level 1 Shoulder & Spine Mobility (Session 2)

3 Part Basic Shoulder & Spine Mobility Session

(2a) Preparation :

Dislocate, Seal Rock, Tail Wag

(2b) Strength & Stability :

Standing Shoulder Extension, Cuban Rotation, Arch Body Lift


(2c) Flexibility :

Prone Capsule, Tri-Lat

Level 1 Hip Mobility (Session 2)

3 Part Basic Hip Mobility Session

(2a) Preparation :

Kneeling Hip Ext., 90/90, Squat-to-Pike


(2b) Strength & Stability:

Curtsy Squat, Natural Leg Ext., 1-Leg Hip Thrust


(2c) Flexibility :

90/90, Hurdler

Level 1 Shoulder & Spine Mobility (Session 1)

3 Part Basic Shoulder & Spine Mobility Session

(1a) Preparation :

Arm Rotation, Table Rock, Cat-Cow


(1b) Strength & Stability :

Side Arm Raise, Wall Slide, Hollow Hold


(1c) Flexibility :

Prone Y, T-Spine Roller

Level 1 Hip Mobility (Session 1)

3 Part Basic Hip Mobility Session

(1a) Preparation ;

Hip Swivel (+Shin Box), Ostrich, Standing Hip Rotation


(1b) Strength & Stability :

Lunge Lock Out, 1-Leg End Range Flexion, 1-Leg RDL


(1c) Flexibility :

Couch, Figure 4

Basic Joint-to-Joint Warm Up

A 3 part session covering a basic joint-to-joint mobility warm up.


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Why Mobile Hips are Important

Immobile hips are one of the biggest problems people may develop as they age. Studies have shown that hip mobility is an indicator of longevity!

The reason? Our bodies thrive with dynamic movement, but wither without it. It is the reason so many seniors require canes, walkers or (eventually) wheelchairs.

The problem becomes evident when people start to experience discomfort or pain in the back or knees. If the hips can't move properly, the rest of the body will suffer.

I experienced this in my mid 40's. It is what prompted me to look for ways to change the way I trained, which led me to Mobility related work. By my early 50's I was moving much better but was still unable to comfortably sit in this 90/90 position.

at 53, I attended the FRC (Functional Range Conditioning) certification. The scientific principles used by this system were the "cherry on top" of all other mobility related work I had done. By applying these principles in a steady, progressive manner over an extended period of time I have made improvements I couldn't imagine.

Now, at the age of 58, I am exploring multiple ranges within my hips that I had started losing 30 years ago. My hips, along with the rest of my body, are feeling better than they have for as long as I can remember!

I am still making progress and strive to move even better in my mid 60's! Mobility, especially in the hips, gives one freedom of movement. And Movement is life!

Protect Your Joints for Longevity

Fantastic interview with Peter Attia on training and longevity.

Hip Mobility Carwl

Once individual hip mobility exercises have been "mastered", it's time to start flowing from one position to another.  Building dynamic mobility enhances athletic potential and stability in motion.

Natural Leg Extension

The Natural Leg Extension is a challenging bodyweight exercise which requires control and mobility.  

It is important to ensure that the hips do not bend throughout the movement in order to make progress.  Keep the entire body connected and engaged ... especially the legs, glutes, and core ... and push through the tops of the feet while returning to the upright position.  Start with a range of motion that can be completed with proper form and progress from there.

Hip Mobility

Exploring hip mobility 

with transitions from Cossack Squat to 90/90 and back.

Hip mobility is important for everyone.  Tight hips can cause all kinds of issues throughout the body, reduce athletic performance, and increase the risk of injury.

As we age it is especially important!  Immobile hips cause greater wear and tear, forcing people to use walkers or possibly getting hip (replacement) surgery.

You may not need to have this range of motion, but spending time improving your hip mobility will provide more freedom in movement and improve quality of life.

Pike Stretch - Weighted

Turkish Get-Up

Working on control and hitting all positions as smoothly as possible.

Movement & Myofascial Release

I saw this type of work on the Fighting Monkey web site and thought I would give it a try.

After spending some time working on individual areas, I incorporated movement, flowing from one position to the next while keeping my weight on the ball.

Forget foam rolling! Give this a try, using a hard rubber medicine ball. It feels amazing and is very effective at releasing tight fascia due to the dynamic movement involved.

Frog Stretch Variation

The Frog Stretch used to be very difficult and uncomfortable for me. Despite being flexible, my hips were still restricted.
With focused hip mobility work, I can now comfortably "play" with this stretch and explore some movement with it.

"Free your joints, and move with freedom!" 

FRC = Mobility = Movement