GuerrillaZen Fitness

Health Optimization 👍
Holistic Health + Biohacking 🍄
Corrective Exercise / Alignment 💪

[GuerrillaZen Fitness @GuerrillaZen]

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[GuerrillaZen Fitness @GuerrillaZen]

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.

[GuerrillaZen Fitness @GuerrillaZen]

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 💪

[GuerrillaZen Fitness @GuerrillaZen]

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!

[GuerrillaZen Fitness @GuerrillaZen]

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.

[GuerrillaZen Fitness @GuerrillaZen]

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

[GuerrillaZen Fitness @GuerrillaZen]

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!

[GuerrillaZen Fitness @GuerrillaZen]

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.

[GuerrillaZen Fitness @GuerrillaZen]

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.

[GuerrillaZen Fitness @GuerrillaZen]

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

[GuerrillaZen Fitness @GuerrillaZen]

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.

[GuerrillaZen Fitness @GuerrillaZen]

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.

[GuerrillaZen Fitness @GuerrillaZen]

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!

[GuerrillaZen Fitness @GuerrillaZen]

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!

[GuerrillaZen Fitness @GuerrillaZen]

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.

[GuerrillaZen Fitness @GuerrillaZen]

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!

[GuerrillaZen Fitness @GuerrillaZen]

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!

[GuerrillaZen Fitness @GuerrillaZen]

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.

[GuerrillaZen Fitness @GuerrillaZen]

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.

[GuerrillaZen Fitness @GuerrillaZen]

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

[GuerrillaZen Fitness @GuerrillaZen]

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!