Move Better.

Move Better Series Part #7

Part #7 of the Move Better Series begins with foam rolling on the hamstrings, a muscle that is commonly very tight from being in a seated position for extended periods of time.  We will then go to a few exercises that focus on thoracic and hip mobility/flexibility, along with a full range of motion push-up.
As always:
  • Relax — take your time and move through these exercises slowly.
  • Focus on breathing and proper form.
  • Reps & sets in video are only recommendations, proceed at your own fitness level.

The Drill:

Foam Roll: Hamstrings:

  • Sit on foam roller across hamstrings.
  • Place hands on the ground behind hips and prop yourself up.
  • Roll up and down hamstrings, being sure to take deep breathes and hold in tender spots.

Supine Cross Body Stretch:   

  • Lay flat on ground with belly up, legs and arms relaxed straight.
  • Bend right knee towards chest till hips are at a 90 degree angle.
  • Take left hand and pull right knee across body towards the ground on left side, keeping both shoulders in contact with the ground.
  • Extend right arm out to side, shoulder bent at a 90 degree angle.  Hold for recommended period of time and switch sides.

Push ups, Hand Release:   

  • Lay flat on the ground, hands placed by the armpit with upper arms 30-45 degrees from torso.
  • Inhale and press your body off the ground, being sure to maintain alignment with head, shoulders, hips and knees.
  • Slowly lower body back to the ground and exhale.
  • Once on the ground, lift hands by squeezing scapula together for a 3 seconds hold and inhale.
  • Place hands back on ground to complete 1 full repetition.

Frog Stretch w/Thread the needle:

  • Kneel on ground with knees wider than shoulder width apart.
  • Place hands on ground about 12 inches in front of knees.
  • While maintaining a neutral spin (normal spinal curve) sit hips back towards feet until you feel a stretching in the inner thigh (adductor complex).
  • Take the left arm and “thread” it between the right arm and right knee, dropping left shoulder to the ground.  Hold for recommended period of time and switch side to complete 1 full repetition.

Move Better Series Part #6

Part #6 of the Move Better Series begins with stretching the anterior chest muscles, the pecs, and then move into a W-slide to get the scapula moving correctly.  We will then go to an exercise that will focus on core stability & thoracic rotation; and finish with some unilateral glute activation.
As always:
  • Relax — take your time and move through these exercises slowly.
  • Focus on breathing and proper form.
  • Reps & sets in video are only recommendations, proceed at your own fitness level.

The Drill:

Foam Roll, Pec Stretch:

  • Lay on  back with foam roller doing vertically down the middle of the back.
  • Bend knees and place bottom of feet firmly onto the ground.
  • Place arms straight out to sides in a T position and allow hands to drop towards the ground, stretching the chest.
  • Hold for recommended amount of time.

Foam Roll, W-Slides:

  • Lay on on back with foam roller doing vertically down the middle of the back.
  • Bend knees and place bottom of feet firmly onto the ground.
  • Extend arm overhead, thumbs pointed towards the ground.
  • Slowly slide elbows along torso by squeezing shoulder blades back and down towards back pockets; creating a W pattern.
  • Be sure to keep forearms parallel to ground.  Return back overhead to complete one full repetition.

Quadruped Knee to Elbow:

  • Begin face down on hands and knees, hips directly over knees and shoulder over hands. 
  • While maintaining a neutral spine, simultaneously extend the left leg back and right arm overhead and pause.
  • Reverse the motion and bring right elbow towards left knee until they touch to complete 1 repetition.
  • Repeat for desired number of reps and switch sides.

Glute Bridge, Single Leg w/bent knee:   

  • Lay flat on back with arms along sides.
  • Flex knees and hips, placing heels close to glutes and pull toes towards shins.
  • Bring right knee towards chest, lifting foot off ground.
  • Raise hips towards ceiling by driving the left feel into the ground and contracting glutes until left knee, hip and shoulder are aligned.

Lower hips back to ground while maintaining a neutral spine.  Complete all repetitions on one side before switching.

Move Better Series: Part #5

Part #5 of the Move Better Series begins with inhibiting and then stretching the hip flexor and then revisiting the Periformis muscle from Part #4. We will then finish off with a forearm plank rock to develop some core stability while moving the arms/shoulders.
As always:
  • Relax — take your time and move through these exercises slowly.
  • Focus on breathing and proper form.
  • Reps & sets in video are only recommendations, proceed at your own fitness level.

The Drill:

Foam Roll: Hip Flexor:

  • Lay face down towards the ground with foam roller placed at the right hip crease.
  • Support body weight with right forearm, left hand and left foot.
  • Slowly roll up and down, or side to side, pausing in tender areas for 1-2 full breathes.

Half Kneeling: Hip Flexor Stretch / Ankle Mob:

  • Place left foot on the ground and right knee.  
  • Shift hips forwards, allowing left knee to track directly over left toes until you feel a stretch the right hip flexor.  Hold for 2-3 breathes.
  • Return back to starting position and repeat for desired number of repetitions, then switch sides.
  • Be sure to keep the heel of the front food  in contact with the ground at all times.

Supine Periformis Stretch:

  • Lay flat on back, legs extended and arms at your side.
  • Bend right leg, placing right ankle on left thigh, just above the knee; creating a figure 4.
  • Bring left knee towards chest by grabbing just below the left knee through legs.
  • Hold for recommended time, focusing on exhaling the muscle tension and switch sides.

Plank Forearm Rocks:

  • Lay face down with forearms on the ground, elbows direction under shoulders.
  • Flex feet towards shins so that the balls of your feet are in contact with the ground.
  • Raise body off the ground so that your shoulders, hips, knees and ankles are aligned with bodyweight supported by forearms.
  • Slowly rock forwards and back by flexing ankles; allowing shoulders to move towards your hand while maintaining spinal alignment.

Move Better Series Part #4

Part #4 of the Move Better Series begins with inhibiting and then stretching the periformis and other muscles of the hip complex including the adductors (groin muscles).  We will finish off with prone extensions to help strengthen the muscles all along the back side of our bodies.
As always:
  • Relax — take your time and move through these exercises slowly.
  • Focus on breathing and proper form.
  • Reps & sets in video are only recommendations, proceed at your own fitness level.

The Drill:

Foam Roll: Periformis

  • Sit on Foam roller with right leg crossed, placing right ankle on left quadriceps.
  • Support body weight with arms and lean in towards your right hip (side of hip with leg crossed)
  • Be sure to take deep breathes, and hold in spots that are tight

Groiner:

  • Begin in a push-up position, shoulder directly over hands and body aligned.
  • Take the right foot and place it flat on the ground on the outside of the right hand.  Keep right knee over foot.
  • Sink hips towards the ground, allowing the front of the left hip and right inner thigh to stretch.
  • Return back to starting position and repeat with left side to complete one full repetition. 

Half Kneeling Adductor Stretch:

  • Begin on right left knee, right leg extended out towards the side, palms on the ground.
  • While keeping a neutral spine alignment, sit the hips back towards left heel.  Hold for 10 seconds.
  • Try to avoid lower back from rounding or twisting.

Prone Extensions:

  • Lay face down, arms extended along the torso.
  • Raise legs, torso and arms off ground simultaneously by contracting the glutes, hamstrings and muscles of the back  so that only the hips are in contact with the ground.
  • Hold for recommended time and slowly lower.  Repeated for desired repetitions.

Move Better Series Part #3

Part #3 of the Move Better Series begins with inhibiting and then stretching the Lats, a muscle that usually gets tight after sitting for long periods of time,  for example, while typing at a computer.  From there, we integrate an overhead stretch with a basic push up and then finishing by stretching the muscles in the front of our torso.  As always:
  • Relax — take your time and move through these exercises slowly.
  • Focus on breathing and proper form.
  • Reps & sets in video are only recommendations, proceed at your own fitness level.

The Drill:

Foam Roll: Lat
  • Lay on right side with foam roller placed under your armpit area and right arm overhead
  • Place left foot and hand in front of your body to support your body-weight and maintain balance.
  • Slowly roll from your shoulder down your rib cage and rock forward to back.
  • Be sure to take deep breathes, and hold in spots that are tight.
Stability Ball Overhead Stretch:
  • Start on knees, right hand place on stability ball with thumb pointed towards the ceiling.
  • Slowly roll the ball away from your body, flexing at the hips.
  • Drop chest towards the ground, keeping the outstretched arm straight.
  • Hold for 15 seconds, roll back up and repeat for recommended repetitions.
Push-up to seated overhead reach:
  • Lay flat on the ground, hands placed by the armpit with upper arms 30-45 degrees from torso.
  • Inhale and press your body off the ground, being sure to maintain alignment with head, shoulders, hips and knees.
  • Lower body back to the ground and exhale.
  • While keeping knees on the ground, lift your hips and sit your button back towards your feet and arms extended overhead on the ground as you take another large inhale, trying to lower chest and shoulders to the ground.
  • Inhale and return to starting position to complete one full repetition.
Prone Cobra:
  • Lay flat on the ground, hands placed by the armpit with upper arms 30-45 degrees from torso.
  • Press chest off the ground, forehead towards the cieling until arms are fully extended.
  • Pull shoulder blades back and down towards the ground, keeping the neck relaxed.  Hold for 1 full breath.
  • Slowly lower chest back to ground and repeat for the recommended number of repetitions.

Move Better Series #2

Part 2 of the Move Better Series again combines four different exercises that will help T-spine mobility, core stability, Glute activation and hip mobility; and can be used as a general warm-up before any workout or activity.
Keep in mind:
  • Relax — take your time and move through these exercises slowly.
  • Focus on breathing and proper form.
  • Reps & sets in video are only recommendations, proceed at your own fitness level.

The Drill:

Supine Hip Flexion

  • Begin flat on  back, knees bent about 45 degrees with heels touching the ground and toes pulled towards shins.
  • Whiling inhaling, brace abdominal muscles and raise knees up towards chest.
  • Be sure to maintain a neutral spine angle, not allowing the lower back to arch off the ground.
  • Exhale and return heels back to the ground to complete repetition.

Alternating Single Leg Glute Bridge:

  • Begin flat on back with arms along sides.
  • Flex knees and hips, placing heels close to glutes and pull toes towards shins.
  • Raise hips by driving the heels into the ground and contracting glutes until knees, hips and shoulders are aligned.
  • While keeping hips elevates, extend right leg, keeping both thighs parallel.  Hold for 3-5 seconds.  Lower and repeat with opposite leg to complete one full repetitions.
  • Be sure to maintain a neutral spine angle by contracting abdominal muscles.  Try to avoid shifting weight side to side as much as possible.

Cat-to-Camel

  • Position yourself face down on hands and knees with a flat back.
  • Lower head towards the ground and round back up toward the ceiling until you feel a nice stretch in the upper, middle, and lower back. Hold for a deep breath.
  • Reverse the movement, letting the lower back arch by pressing your stomach towards the floor and lifting butt and forehead towards the ceiling.  Hold for a deep breath.
  • Return back to starting position to complete one full repetition.

Forearm Plank:

  • Begin face down with forearms on the ground, elbows direction under shoulders.
  • Flex feet towards shins so that the ball of your feet are in contact with the ground.
  • Raise body off the ground so that the shoulders, hips, knees and ankles are aligned with body-weight supported by forearms.
  • Hold for suggested time.
  • Be sure to contract the muscles of your torso and lower body to maintain a rigid position.

Move Better Series #1

The “Move Better Warm-up Series #1” combines four different exercises that will help T-spine mobility, core stability, Glute activation and hip mobility; and can be used as a general warm-up before any workout or activity.
  • Relax — take your time and move through these exercises slowly.
  • Focus on breathing and proper form.
  • Reps & sets in video are only recommendations, proceed at your own fitness level.

The Drill:

 Foam Roll: Thoracic Spine w/arms overhead:
  • Lay on back with foam roller places across shoulders.
  • Extend arms straight overhead in a Y pattern.
  • While keeping hips on ground, roll upper back on roller, flexing and extending at each vertebrae.
  • Be sure to exhale while extending (dropping shoulders to ground) and inhale while flexing (shoulders towards ceiling).
 Dead bug:
  • Lay flat on back with arms extended towards the ceiling, hips and knees both flexed at 90 degree angle.
  • Slowly lower right arm towards the ground overhead while extending left leg towards the ground and exhale.
  • Inhale and return both arm and leg to starting position.
  • Repeat with opposite side to complete one full repetitions.
  • Be sure to keep abdominal muscles contracted to prevent lower back from arching and ribs flaring towards  ceiling.
Glute Bridge:
  • Lay flat on back with arms along sides.
  • Flex knees and hips, placing heels close to glutes and pull toes towards shins.
  • Raise hips by driving the heels into the ground and contracting glutes until knees, hips and shoulders are aligned.
  • Slowly lower hips back to starting position to complete one full repetitions.
  • Maintain Abdominal contractions during movement so prevent lower back from arching and rips flaring towards ceiling.
Seated Adductor Stretch
  • Kneel on ground with knees wider than shoulder width apart.
  • Place hands on ground about 12 inches in front of knees.
  • While maintaining a neutral spin (normal spinal curve) sit hips back towards feet until you feel a stretching in the inner thigh (adductor complex).
  • Hold position for 5-10 seconds, then return to starting position.  Repeat for desired number of repetitions or  time.
  • With each repetition, try to sit hips back further or move knees further apart.