🚨Exercice de prévention : Travail de la mobilité de l’épaule et du dos
Allongez-vous sur le dos
Placez la jambe droite tendue dans le prolongement du corps
Placez la jambe gauche à 90° (hauteur des hanches)
Placez une mini balle ou un foam roller en dessous de la jambe gauche
Placez votre main droite sur votre genou pour le fixer
Placez votre paume de main gauche au sol (coude également) et proche de votre fessier
Faites glisser votre coude le plus haut possible (expirez)
Réalisez une extension de l’avant-bras (inspirez)
Réalisez une rotation externe du bras (paume de main vers le ciel) (inspirez)
Ecartez votre bras pour le placez proche de votre oreille (expirez)
Réalisez l’ensemble des étapes précédentes en sens contraire pour le retour
🏆Pratiquez-vous une des activités listées ci-dessous :
🥋🥊Sport de combat
📌Cet exercice est conseillé dans les cas suivants :
Manque de mobilité de l’épaule
Manque de mobilité de la colonne vertébrale
Gêne ressentie lors de votre pratique sportive ou quotidien au niveau de l’épaule et/ou du dos
Tensions ressenties au niveau de l’épaule et/ou du dos
💡Tague un(e) ami(e) qui se plaint souvent de douleur de l’épaule et/ou du dos
Didn't really feel like the gym or doing anything this morning after an evening spent getting familiar with my friend 'Spiced Rum' 😂🥃🥃 but I did it anyway.
Just did some simple Pilates including these 'cat and cow's mobility exercises for the back.
If you'd like to help improve your back mobility, give them a try.
[AOM EPISODE 194] .
✨IMPROVE YOUR THORACIC ROTATION✨
Here's one great mobility drill that you can use to open up your mid-back and improve your thoracic rotation! 👊
Many people tend to spend too much time in a slouched, rounded posture and overtime, this can lead to kyphosis and stiffness in the mid/upper back (thoracic spine). As a result, when we start moving and performing movements that require mobility in these areas, there may be compensations above and below in the lower back (lumbar spine) or shoulder to make up for this lack of thoracic mobility! ✊
For example, if you have decreased mobility with a movement that requires thoracic rotation, such as a golf swing, your body may try compensate by moving at the lumbar spine (the part of the spine that is designed for stability) instead. Overtime, this can lead to sub-optimal movement patterns, muscular imbalances, and potentially injury! 😵
The use of a foam roller against the wall in this position acts to lock out the hips from moving so we can emphasize the movement through the intended area! This is also a great way to open up those shoulders and stretch those pecs! 👌 Perform this thoracic rotation drill during your warm-up before your upper body workout, and let us know what you think! 🙏
Tag someone that has a stiff mid/upper back! 🤙 #artofmobility
C-Posture Fix!! Improve your upper back mobility!!⠀
So many ways to skin this cat from changes to work set up, strengthening drills, and many other stretches.⠀
Foam rolling your upper back is a simple way to consistently get moving and open up the back and shoulders to improve your upper back posture!! 🙌🏻👌🏼⠀
🏌🏼♂️🔑Move slowly, focus on your breathing and trying to relax over the roller. ⠀
‼️Don’t force the movement! You are not going to build Rome in day!⠀
CONSISTENCY, CONSISTENCY, CONSISTENCY⠀
Give this a try and reach out with questions! ⠀
Improve mobility in your back and avoid poor posture, and rounded shoulders which can eventually lead to back pain or acute injury. 💫
Mobility can be helped by the back extension exercise shown in my video. It will help stretch out the chest and back muscles, relieve muscular tension and maintain thoracic mobility. 💫
The main objective of foam rolling is to relax the spine over the roller so we get some mobility in the vertebral joints of the thoracic spine.
If we’re just rolling forward and back, we’re never actually getting any mobility in our thoracic spine. The key is relaxing your spine over the roller in several different segments along the spine. I have sped up the video so take your time 👍
1️⃣Place the foam roller across your mid back. Keep your knees bent and feet flat on the ground.
2️⃣Place your hands behind your head and pull your elbows as close together.
3️⃣Let your head fall to the floor and try to wrap yourself around the foam roller, extending the thoracic spine over the roller.
4️⃣ Do this at least three times before moving the roller 💫💚
#Repost @docjenfit with @get_repost
✨ COMBAT DISC INJURIES ✨
Pain along the spine typically arises in the lumbar (low back) spine or the cervical (neck) spine. When the body isn't able to fluidly move through its proper/full range of motion, restrictions occur and excessive movement through areas needing more stability occur.
🔶 Areas of increased STABILITY: cervical & lumbar spine
🔶 Areas of increased MOBILITY: thoracic spine
Keeping this in mind for general "functional" movement patterns and when lifting, this does not negate the fact that we still need all of our joints to MOVE!
When joints stop moving, they're not only stiffening but also no longer sending the same signals to the brain that movement can and SHOULD occur there 😱
Breaking the traditional cat-cow exercise into different parts is a great way to start to not only increase mobility of different areas, but to also increase motor control so that the brain interprets the movement of "safety" through motion and begins to decrease the interpretation of PAIN 🔥
Also, as I explained yesterday, it has been studied that excessive extension over a single vertebral segment can also cause disc herniations and sciatic pain.
When we begin to move through each extreme range of motion, our body begins to interpret where "normal" should be. Without movement, how would our bodies know?
Tag someone you think can benefit from getting some spinal movement back in their lives!
So my suggestion.... MOVE !