Mission Mvmt

10/15/2020

Are you sidestepping real fitness?
Fancy wordplay aside when was the last time you actually moved sideways?
Maybe to let someone walk past you in the grocery store?
Or perhaps to have fun with your dog with one of those blanket/doorway tricks? (youtube it, they're hilarious)
Chances are that lateral movement is barely a footnote in your programming; unless you are actively playing sports I bet that it is a rare occurrence.
Neglecting to add some lateral movements to your training can lead to muscle imbalances and potentially, injuries. On top of it all, adding lateral movements can improve performance in non-lateral movement. Don't you want to squat more or run a little faster?
Read this article for some tips on how to work lateral exercises into your training. Your fitness will thank you.

Lateral movements are rare in Crossfit but they are critical to improve core and joint stability. Make sure to add some to your accessory program.

10/06/2020

Neck tightness is often a result of sitting in stagnant positions with poor posture for long periods of time. It can also happen to those of us who do repetitive movements with our upper body (especially if technique is poor).

The muscles of the neck are tough to release without help but you can effectively loosen up the anterior scalenes with a simple self-release. Beware though, the carotid artery lives nearby and you don’t want to massage it… so if you feel a pulse, STAY AWAY!

The neck often suffers because muscles of the shoulders and T-spine tend to take over neck movement. We can take these muscles out of the picture with dissociation exercises like sphinx rotations and pull apart rotations.

Give these series a shot and watch your neck tension melt away.

This is a snapshot of a much larger series we created to give you better whole-body mobility. We call it Daily Tonic: Movement For Life. You can get 5 free sessions of this much larger program by clicking here - https://wp.me/PaIn09-3vo

09/30/2020

The half-kneeling position is excellent for changing up the stability requirements of the lower body.

The staggered legs make a narrower base which requires more lateral stability to stay balanced.

Because you are supported on your knee and not your foot the sensory information getting to your brain is decreased, requiring your brain to make more out of the info given to it by the hip, thigh, and core.

By adding a rotational force (or anti-rotation) to the mix it can really make a challenging stability and coordination exercise.

I find that lifting up across the body is more challenging that the Chop variation of this exercise. This one is excellent for tying in core stability, hip reactive stability and shoulder retraction and overhead movement.

I use this for so many patients and clients. This exercise is appropriate for low back pain, shoulder pain, neck pain, and even ankle sprain patients.

It can of course be used for athletes looking to build a strong and functional core.

Build up your movement IQ with Daily Tonic, our 60 movement and mobility program.
https://wp.me/PaIn09-3vp

09/29/2020

Low back pain is very common. Up to 80% of Americans will experience low back pain at some point in their lives. Many of these cases are preventable.

Releasing the muscles of the low back can be tricky and often ineffective. Foam rolling the lateral abdomen and rocking back towards the spine is one of the more effective methods of releasing relevant muscles.

Instead of spending a lot of time on soft tissue work we typically focus on engaging the muscles that affect the low back. These include the abdominals, the deep hip flexors, and the spinal erectors.

Take a crack at this circuit and see how you feel at the end!

If you like the effect try out 5 free sessions from our new program Daily Tonic: Movement For Life. Take a look here - https://wp.me/PaIn09-3vo

We used and products to make these videos

09/27/2020

What do you get when you tie posterior chain stability in with end range shoulder extension stability?

The reverse plank!

This static exercise helps you create a stable posterior chain while accessing end range shoulder extension, a position we rarely get into.

This is a good one to avoid if you’ve been told you have unstable shoulder joint due to injury. It can put excess strain on the anterior capsule

Unlock new capabilities that you didn’t think your body could achieve with our daily mobility program - Daily Tonic: Movement For Life

https://wp.me/PaIn09-3vp

09/26/2020

Overhead squats are demanding. Adding dumbbells to the movement makes it SO MUCH HARDER.

The fact that you don’t have a barbell to apply counterforce between your arms means that both sides are accountable for themselves.

Start with some small dumbbells or light change plates. Maybe 5 pounds is a good starting point for most, especially if you aren’t extremely strong at overhead squats in general.

If you struggle with it try with your heels elevated on a plate or board. This

Want to move better and cut out those nagging pains? Click here - https://wp.me/PaIn09-3vo

09/23/2020

Want an easy drill to prep yourself to squat? Try this one.

We use this drill to help people focus on spine position as they move into and out of deep hip flexion. By starting on all fours you take some of the postural load off of the spine which will allow you to focus on keeping your spine neutral through the whole movement.

Start on all 4s with your hands under your shoulders and your knees under, but slightly wider than your hips
Find a neutral spine position (slight arch in low back)
Rock back, maintaining your neutral spine
Hold for a 2 count
Rock forward over your hands, again maintaining your neutral spine
Rock back and forth 2 times then pull your toes up so you are on the balls of your feet.
On the next rock back transition from all fours into a low squat position while maintaining your neutral spine
Hold the squat for several seconds and return to all 4s
Repeat as prescribed

For more awesome stability exercises and 5 FREE mobility sessions click here- https://wp.me/PaIn09-3vo

09/20/2020

How Balanced Are Your Shoulders?
Most of us (my self included) are prone to working the muscles in the front of our bodies more than the back. This is part lifestyle problem and part training problem.
In the case of the shoulders, we tend to lack pulling over pushing. And more importantly, we tend to lack horizontal pulling compared to vertical pulling.
Are your shoulders safe?
This article is the 3rd in a series about adding accessory programming to your functional training. It will tell you how to add more horizontal pulling into your training.

Horizontal pulling movements are critical to maintain shoulder health. Crossfit doesn't include many of them so add them to your accessory programming.

09/20/2020

Tight T-spine? Try this one on for size.

By flexing your hip and placing your knee on top of a foam roller you effectively “lock” the lumbar spine, preventing it from moving. This means that only the thoracic spine is left to rotate.

The coolest thing about this is that by rotating the t-spine you are gaining extension on the same side!

It goes without saying… but I’m gonna say it anyway. You should do this drill on both sides for the best result.

Want to learn how to improve whole-body mobility? Go Here - https://wp.me/PaIn09-3vo

09/18/2020

The thoracic spine plays an important role in many aspects of movement. It is the base on which the shoulder blade moves and because of its connection to the lumbar and cervical spine (low back and neck), it can have a profound effect on their respective functions as well.

Foam rolling the T-spine is a quick and easy way to prep the muscles for activity.

Using the foam roller as a lever you can try to hinge open your T-spine by doing the T-spine reach over. Make sure you keep your butt on the ground and really try to extend your spine over the foam roller. Do couple reps at one level then change the position of the foam roller and repeat as much as necessary.

Bowsitrngs are another great way to tie in thoracic mobility. These side-lying rotations help unlock one side of the spine at a time so make sure you work on both sides.

Finally, try out the squat with overhead reach. It sneaks in range of motion work at the ankles, knees, hips, T-spine, and shoulders.

Give it a shot and don’t worry if you can’t get your arm all the way up.

Squat down, reach up with one arm and hold at the top for 3-5 seconds.

If you like this series come check out even more for free. https://wp.me/PaIn09-3vo

09/17/2020

If you’ve ever tried to do an overhead squat you understand that it is a full-body effort and this variation is no different.

This movement adds an extra element that helps you keep a tight core and learn to pull your shoulders back.

Many of us lack overhead mobility and stability for good overhead squat mechanics. This drill addresses that limitation by “feeding the mistake.”

The band pulls your arms forward and your body will instinctively pull back, activating the muscles you need for better overhead positioning.

Start with lighter bands than you think you need and work up in resistance as you get stronger.

This is one of my favorite exercises to tie it all together ofter doing mobility work.

Want more mobility ideas? How about a full program? Check this out - https://wp.me/PaIn09-3vo

09/15/2020

This is one of our favorite whole body moves. It sneaks in range of motion work at the ankles, knees, hips, T-spine, and shoulders.

Give it a shot and don’t worry if you can’t get your arm all the way up.

Squat down, reach up with one arm and hold at the top for 3-5 seconds.

If you want more daily mobility guidance hit us up - https://wp.me/PaIn09-3vo