move better

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 #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.