Feel Imbalanced in a 90/90 Stretch?
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The combination of the self massage with the PAILS and RAILS is insanely powerful. I promise after 4 min of this sequence that 90/90 position will feel a lot better.
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Thanks @anatomy_of_mo for the amazing graphics.
Probably the most powerful drill to improve ankle dorsiflexion.
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Re-test how a squat feels WITHOUT the heel lift. If you are making improvements it will be much easier after this drill 💪
Most people don’t realize what “normal” feels like if their low back is always stuck in extension (arching).
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This is one of the most common patterns we see across thousands of assessments of clients.
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Thanks to @AnatomyOfMotion for the amazing visuals!
It might not be body fat or gut issues… it could be a weak Transverse Abdominis which is one of your deepest core + breathing muscles.
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The TVA acts as your body’s natural weight belt. When it’s weak, you can see rib flare, pooch belly, poor posture, and low back issues.
Pelvic rotation is EXTREMELY common and an overlooked asymmetry.
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Once the pelvic alignment is optimal again and lot of “random rightness” and issues in the knees, hips, and low back go away.
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Once pelvic alignment improves stop this exercise. It’s not something to do forever
Fixing uneven shoulders is actually about FIXING THE PELVIS.
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When the pelvis tilts sideways then your shoulders which are upstream of the pelvis do the same.
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If you do these consistently your pelvis and shoulders will be measurably more level!
When your shin can’t rotate, the ankle compensates and pronates (collapses in)…then your arch, knees, hips, and posture all pay the price.
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Thanks to @anatomy.of.motion (https://t.co/0RLjFoeW2i) for the amazing graphics used in this video.
Still tight in the traps no matter how much you stretch them?
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Massaging helps…but only temporarily.
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These isolation drills stack well with an upper trap massage. Give them a shot!
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Thanks to @anatomyofmotion (https://t.co/0RLjFoeocK) for the amazing graphics.
That knot between your shoulder blades? Typically massaging and stretching it will make it worse!
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These muscles (rhomboids) are often long and weak and stretching and massaging them just elongates them FURTHER and makes them WEAKER!
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Animation Credit: https://t.co/0RLjFoeW2i
Tight lats and a stiff tspine will limit your overhead mobility.
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This is intense so DO NOT use a heavy weight and don’t go into a range of motion that doesn’t feel comfortable on your shoulders.
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Be easy with this one, get used to it for a while before exploring deeper ranges.
Can’t reach your hand behind your back to touch the opposite shoulder?
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That’s not just tightness…it’s likely that shoulder is missing internal rotation and adduction.
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I promise doing this sequence of drills will improve this in a matter of days if you do it regularly.
These are the modified (posture friendly) chest flies I typically do.
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They train the pecs in a lengthened/stretched position, and also help improve thoracic extension, and unlock better shoulder mechanics.
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The small pad on the upper back is the key 🔑 here.
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Give it a shot!
Any form of a loaded carry is good and often skipped in training programs.
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If you aren’t doing these then try throwing them in once or twice a week.
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Go heavy and maintain the best posture possible with a braced core!
It’s not the “hip flexors” you are feeling at the front of the hip while doing this.
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You are actually giving the hip flexors slack and taking tension out of them with a stretch like this.
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If it feels worse then get your hip assessed by a professional.
The spine isn’t just meant to flex and extend…it’s meant to rotate.
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Most training programs ignore this and that can lead to serious movement limitations.
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I’ve shown other drills to work these fascial systems, but I thought I’d show you and advanced variation today!
Overhead carry is underrated.
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It will rock your serratus, delts, traps, and core.
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It’s not a substitute for overhead pressing movements, but it’s a great addition.
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It will challenge your body in ways you aren’t used to and make you more injury resilient.
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Give it a shot!
Most people train their legs 🦵 and core bilaterally only with things like squats, leg presses, deadlifts, etc.
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These movements can make left to right sided muscle imbalances and instability worse.
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One way to fix these is to do more single leg movements.
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Give them a shot.
Tongue ties are SUPER common and lot’s of adults have them and don’t even know it.
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This stretch can help stretch the frenulum and help the situation.
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There's also professionals like ENTs, myofunctional therapists, dentists and even oral surgeons that can help you with this.
Unlock your thoracic spine (upper back) rotation!
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This is a static stretch that I’ll typically hold for about 1 min while making sure to relax and breathe thru the nose.
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It’s VERY common to be missing thoracic rotation and that can lead to neck, shoulder, and low back issues
You’re Tight In This Neck Muscle You Didn’t Even Know Existed
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The platsyma gets tight from stress, fight or flight activation, or intense physical strain.
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I always get tight in mine after heavy strength training.
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This stretch feels amazing! Let me know how it feels!