Tune-Up Tuesday Episode 39: Hip Extension End Range Lift Offs

When it comes to training, I always talk about how we need to have adequate mobility for the tasks we place on our body. Just about every lower body exercise requires hip extension to complete, and lacking mobility or control at the end range can cause breakdown in technique.

Lack of hip extension is more common than you may think; improving it can improve function and performance.  Check out the video below to learn how.

End Range Lift Offs serve as a great exercise to either prepare your body for your workout or as a mobility drill completed on a day to day basis to focus on your mobility limitations.  Remember the goal here is to challenge your hip extension! So, if you can easily lift your leg off the floor, you are taking it too easy on yourself and are not working your end range mobility.

Move Well, Stay Strong.

Tune-Up Tuesday Episode 38: Should You Stretch Your Tight Hamstrings

When it comes to tight hamstrings, there is no one solution to solving the issue.  But there is one thing I can safely say, more times than not, stretching is not the answer.

Your tight hamstrings are not tight at all.  What you are feeling is a perception of tightness.  Your nervous system is making you feel tight to prevent you from moving into positions it doesn't deem safe.  

If you don't know where to turn after stretching, watch the video below for one of my favorite drills to decrease hamstring "tightness."

Have questions, comments, or concerns?  Let me know down below.  If you found this helpful sign up for my newsletter!

Move Well, Stay Strong.

Tune-Up Tuesday Episode 37: Fixing Your Kettlebell Swing Part 2

In part one of this series, I covered how to properly set-up and perform the kettlebell swing.  You can click here for that post.

Today's post will cover how to correct two swing faults: extending the lower back at the top of the swing, and being over active with the arms.

Check it out!

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Move Well, Stay Strong.

Tune-up Tuesday Episode 36: Fixing the Kettlebell Swing Part 1

The kettlebell swing can be one of the most effective exercises for building lower body power and endurance.  It is also a great tool to help improve metabolic conditioning and weight loss. 

The effectiveness of this exercise is reliant on proper technique.  The importance of a good hinge position and usage of the legs to drive power can help you improve performance while improving lower back dysfunction.

Check out the video below on how to properly perform kettlebell swings.

Stay tuned for next weeks post where I cover drills to help improve common kettlebell swing errors. 

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Move Well, Stay Strong.

Tune-Up Tuesday Episode 35: Neck Stiffness Part 2

Last week I discussed exercises you can start using today to help decrease neck pain and stiffness.  You can read that here. 

Today we are going to compliment that post with a few exercises that target the key players in a healthy neck; the thoracic spine and shoulders.

If you have any questions, comments, or concerns, leave a comment!  If you found this helpful, sign up for my newsletter to stay up to date with more information like this. 

Tune-Up Tuesday Episode 34: Neck Stiffness

I believe that the perception we have of our spines is wrong.  We view our spine as this frail structure that is destined to be brittle and broken by the time we hit 50.  

I couldn't disagree with that viewpoint more.  Our spines, just like any other joint in our body, is much stronger then we give it credit for.  The issue, especially with the neck, is that it lacks movement variety.  We spend way too much time in front of a computer and staring straight ahead, causing our joints and muscles to become stiff.  

If it has for you, as it has many of us, try the drills in the video below.

If you have any questions, comments or concerns, let me know below.  If you found this helpful, and want to be notified with similar content, sign up to my newsletter.

Tune-Up Tuesday Episode 33: Wrist Pain with Push-Ups

A common question I have been getting lately is, how do I improve my wrist mobility? What do I do if my wrist pinches when I put weight on it?

Well, the answer is fairly simple. First check to make sure you have enough wrist extension mobility.  If not, which is likely, then work on wrist extension mobility so that you aren't forcing your joints in positions you do not have. 

Check the video below on how to do so!

If you have any questions, comments, or concerns let me know!  If you like what you have read, please sign up for my newsletter below. 

Move Well, Stay Strong.

Tune-Up Tuesday Episode 32: Shoulder Stability - Swimmer Hovers

When it comes to shoulder health, the ability to control the scapula plays an integral role.  The scapula are the two flat shaped bones that we refer to as our shoulder blades.

The scapula are designed to help keep our arms attached to our body; therefore, learning how to properly control the shoulder blade in various positions can help improve performance and decrease our risk of shoulder and neck pain. 

Here is one of my favorite drills to start improving scapular control and shoulder mobility.

If you have any questions, comments, or concerns - let me know below!  If you found this helpful, please share!!!

Move 

Tune-Up Tuesday Episode 31: T-Spine Rotation End Range Lift-Offs

Today's post is a follow up to last weeks post on T/Spine rotation PAILs/RAILs. You can click here for the link to that exercise.

End Range Lift-Offs (ERLs) are a step up from PAILs and RAILs in the FRC system.  Where PAILs/RAILs works to expand range of motion, ERLs focus on end range control. This helps to teach your nervous system how to use and acquire that mobility for daily use

Questions, comments, concerns?  Let me know.  If you found this helpful, please share!

Move Well, Stay Strong.

Tune-Up Tuesday Episode 30 - T-Spine PAILs/RAILs

PAILs and RAILs are the primary tool in the functional range conditioning system used to expand someone's range of motion.  

PAILs stands for Progressive Angular Isometric Loading, which are isometric muscle contractions for all the tissues on stretch.  RAILs stands for Regressive Angular Isometric Loading and are isometric muscle contractions for the shortened tissues.

In this video I discuss the technique to one of my favorite T-Spine rotation PAILs/RAILs drills. 

Interested in learning more about PAILs/RAILs and how they can help improve the way you move and feel? Click on this link or subscribe below to receive a complimentary Virtual Kinstretch Class through Par Four Performance.

Have questions, comments, or concerns? Let me know.  If you found this helpful, please share.

Move Well, Stay Strong.