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😍 👆 #ExtremeExercise
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Fitness tips & inspiration ➡ @extremeexercise
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Most people have a very stiff mid back  due to spending a lot of time stuck in a flexed position (desk-bound / phone posture).
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A healthy, pain-free spine should be able to flex and extend across all of the joints. This drill is very effective at improving a common issue - lack of mid back (thoracic spine) extension.
______
The tactile feedback from your fingers helps you to drive motion from that specific spinal segment. Practice pressing into and away from your fingers all the way up the sternum. Practice EVERY DAY for a couple minutes and you’ll mobilise the area in no time. Then you can reintegrate your new found skill / mobility into the global cat camel - the mother of all spine mobility exercises 🕺
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I really hope you found this helpful. If so - please hit like ❤️ and TELL ME in the comment section. Tag a friend that can benefit from this drill and thank you for watching 👌🙏
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#Jackhanrahanfitness 'Smarter training. Superior results'
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#selfcare #trainsmart #movebetter #mobility #mobilitytraining #liftersneedmobility #frc #kinstretch #healthyjoints #longevity #functionaltraining #strengthcoach #fitnesscoach #athlete #movementprep #glutes #fitnessmotivation #posteriorchain #controlyourself #movementprep @kinstretch @functionalrangeconditioning @performbetter  #movementculture #spinemobility #catcow #backpain Credits: @jackhanrahanfitness
😍 👆 #ExtremeExercise  . Fitness tips & inspiration ➡ @extremeexercise . . Most people have a very stiff mid back due to spending a lot of time stuck in a flexed position (desk-bound / phone posture). ______ A healthy, pain-free spine should be able to flex and extend across all of the joints. This drill is very effective at improving a common issue - lack of mid back (thoracic spine) extension. ______ The tactile feedback from your fingers helps you to drive motion from that specific spinal segment. Practice pressing into and away from your fingers all the way up the sternum. Practice EVERY DAY for a couple minutes and you’ll mobilise the area in no time. Then you can reintegrate your new found skill / mobility into the global cat camel - the mother of all spine mobility exercises 🕺 ______ I really hope you found this helpful. If so - please hit like ❤️ and TELL ME in the comment section. Tag a friend that can benefit from this drill and thank you for watching 👌🙏 ______ #Jackhanrahanfitness  'Smarter training. Superior results' ______ #selfcare  #trainsmart  #movebetter  #mobility  #mobilitytraining  #liftersneedmobility  #frc  #kinstretch  #healthyjoints  #longevity  #functionaltraining  #strengthcoach  #fitnesscoach  #athlete  #movementprep  #glutes  #fitnessmotivation  #posteriorchain  #controlyourself  #movementprep  @kinstretch @functionalrangeconditioning @performbetter #movementculture  #spinemobility  #catcow  #backpain  Credits: @jackhanrahanfitness
Most people have a very stiff mid back  due to spending a lot of time stuck in a flexed position (desk-bound / phone posture).
______
A healthy, pain-free spine should be able to flex and extend across all of the joints. This drill is very effective at improving a common issue - lack of mid back (thoracic spine) extension.
______
The tactile feedback from your fingers helps you to drive motion from that specific spinal segment. Practice pressing into and away from your fingers all the way up the sternum. Practice EVERY DAY for a couple minutes and you’ll mobilise the area in no time. Then you can reintegrate your new found skill / mobility into the global cat camel - the mother of all spine mobility exercises 🕺
______
I really hope you found this helpful. If so - please hit like ❤️ and TELL ME in the comment section. Tag a friend that can benefit from this drill and thank you for watching 👌🙏
______
#Jackhanrahanfitness 'Smarter training. Superior results'
______
#selfcare #trainsmart #movebetter #mobility #mobilitytraining #liftersneedmobility #frc #kinstretch #healthyjoints #longevity #functionaltraining #strengthcoach #fitnesscoach #athlete #movementprep #glutes #fitnessmotivation #posteriorchain #controlyourself #movementprep @kinstretch @functionalrangeconditioning @performbetter  #movementculture #spinemobility #catcow #backpain
Most people have a very stiff mid back due to spending a lot of time stuck in a flexed position (desk-bound / phone posture). ______ A healthy, pain-free spine should be able to flex and extend across all of the joints. This drill is very effective at improving a common issue - lack of mid back (thoracic spine) extension. ______ The tactile feedback from your fingers helps you to drive motion from that specific spinal segment. Practice pressing into and away from your fingers all the way up the sternum. Practice EVERY DAY for a couple minutes and you’ll mobilise the area in no time. Then you can reintegrate your new found skill / mobility into the global cat camel - the mother of all spine mobility exercises 🕺 ______ I really hope you found this helpful. If so - please hit like ❤️ and TELL ME in the comment section. Tag a friend that can benefit from this drill and thank you for watching 👌🙏 ______ #Jackhanrahanfitness  'Smarter training. Superior results' ______ #selfcare  #trainsmart  #movebetter  #mobility  #mobilitytraining  #liftersneedmobility  #frc  #kinstretch  #healthyjoints  #longevity  #functionaltraining  #strengthcoach  #fitnesscoach  #athlete  #movementprep  #glutes  #fitnessmotivation  #posteriorchain  #controlyourself  #movementprep  @kinstretch @functionalrangeconditioning @performbetter #movementculture  #spinemobility  #catcow  #backpain 
🔥Give this Shoulders Mobility Workout a shot🔥 #marko_fitness 
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3 SETS of 15 REPS each exercise! If you incorporate this in your workouts, you'll get those shoulders healthy👍 Train Smarter, Not Harder 💪
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#trainsmart #movebetter #mobility #mobilitytraining #liftersneedmobility #healthyjoints #longevity #strengthtraining #functionaltraining #fitnesscoach #shoulderhealth #shouldermobility #crossfit #performbetter #fitnessblogger #mvmt #weightlifting #mobilitymvmnt #functionalfitness #fitnesscoaching #bandsworkout #gymworkout #fitnessguy #dopeworkout #creativeworkout #befunctional #behealthy @home.exercises @achievefitnessboston @homeworkouts_4u
🔥Give this Shoulders Mobility Workout a shot🔥 #marko_fitness  _______________ 3 SETS of 15 REPS each exercise! If you incorporate this in your workouts, you'll get those shoulders healthy👍 Train Smarter, Not Harder 💪 _______________ #trainsmart  #movebetter  #mobility  #mobilitytraining  #liftersneedmobility  #healthyjoints  #longevity  #strengthtraining  #functionaltraining  #fitnesscoach  #shoulderhealth  #shouldermobility  #crossfit  #performbetter  #fitnessblogger  #mvmt  #weightlifting  #mobilitymvmnt  #functionalfitness  #fitnesscoaching  #bandsworkout  #gymworkout  #fitnessguy  #dopeworkout  #creativeworkout  #befunctional  #behealthy  @home.exercises @achievefitnessboston @homeworkouts_4u
If you want to...
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feel really connected to your body.
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be in control of it.
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be empowered to deal with and prevent aches and pains (without shelling out your hard earned money to clinicians that produce short term results at best)...
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Then take time exploring the way in which your body moves.
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What positions do you struggle to get into?
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What feels restricted?
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What feels good?
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Don’t follow a rule book - just get down on the floor or on a yoga matt and do some pure movement exploration.
______
Listen to your body, get to know it better and it will give you the answers. Movement is very powerful stuff.
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P.s this is a segmental cat / camel. I’m trying to flex and extend the spine one joint at a time. It’s a challenging move but an important one to learn - and it feels so good! 🕺💃🏽
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#Jackhanrahanfitness 'Smarter training. Superior results'
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#selfcare #selfcaresaturday #trainsmart #movebetter #mobility #mobilitytraining #liftersneedmobility #frc #kinstretch #healthyjoints #longevity #functionaltraining #strengthcoach #fitnesscoach #athlete #movementprep #glutes #fitnessmotivation #posteriorchain #controlyourself #movementprep @kinstretch @functionalrangeconditioning  #movementculture #spinemobility #catcow
If you want to... . feel really connected to your body. . be in control of it. . be empowered to deal with and prevent aches and pains (without shelling out your hard earned money to clinicians that produce short term results at best)... . Then take time exploring the way in which your body moves. . What positions do you struggle to get into? . What feels restricted? . What feels good? . Don’t follow a rule book - just get down on the floor or on a yoga matt and do some pure movement exploration. ______ Listen to your body, get to know it better and it will give you the answers. Movement is very powerful stuff. ______ P.s this is a segmental cat / camel. I’m trying to flex and extend the spine one joint at a time. It’s a challenging move but an important one to learn - and it feels so good! 🕺💃🏽 ______ #Jackhanrahanfitness  'Smarter training. Superior results' ______ #selfcare  #selfcaresaturday  #trainsmart  #movebetter  #mobility  #mobilitytraining  #liftersneedmobility  #frc  #kinstretch  #healthyjoints  #longevity  #functionaltraining  #strengthcoach  #fitnesscoach  #athlete  #movementprep  #glutes  #fitnessmotivation  #posteriorchain  #controlyourself  #movementprep  @kinstretch @functionalrangeconditioning #movementculture  #spinemobility  #catcow 
⠀⠀⠀⠀⠀⠀⠀⠀⠀
FRCms  @jackhanrahanfitness
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6️⃣ Mobility knowledge bombs coming your way...saved the best til last 😀
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1️⃣ Mobility can be defined quite simply as ‘active, usable range of motion’. Simples.
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2️⃣ There’s no such thing as too much mobility. That’s like saying you have too much controlled range of motion or your joints are too damn healthy. Like...WTF 🤷‍♂️
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3️⃣ You may have heard of the term ‘hypermobile’, well, that’s a shitty term, it really means ‘hyperflexibile’ (too much PASSIVE range of motion). Hypermobile people need to focus on strengthening their ranges - capturing the passive and turning it active.
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4️⃣ Improving mobility requires BOTH stretching and strengthening work. Stretching is a passive modality and will NOT transfer to more mobility / improved function if it is performed alone.
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5️⃣ If you want to be a badass human being - you better move well. It’s the #1 most important training outcome. A prerequisite to every single physical activity that you like to do.
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6️⃣ Mobility training can SUCK. To that I say ‘suck it up, buttercup’ 😉 Do the work and reap the rewards or neglect it and suffer the consequences. 🕺💃🏽.
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I could go on but I’ll leave it at that. Thoughts? Additions? Look forward to your comments below 👍
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#jackhanrahanfitness 'Smarter training. Superior results'
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#trainsmart #movebetter #mobility #mobilitytraining #liftersneedmobility #frc #kinstretch #healthyjoints #longevity #functionaltraining #strengthcoach #fitnesscoach #hybridathlete #movementprep #controlyourself @kinstretch @functionalrangeconditioning #everydamnday @perform_better 
#mensphysique #selfcare #healthandwellness
⠀⠀⠀⠀⠀⠀⠀⠀⠀ FRCms @jackhanrahanfitness ・・・ 6️⃣ Mobility knowledge bombs coming your way...saved the best til last 😀 _____ 1️⃣ Mobility can be defined quite simply as ‘active, usable range of motion’. Simples. ______ 2️⃣ There’s no such thing as too much mobility. That’s like saying you have too much controlled range of motion or your joints are too damn healthy. Like...WTF 🤷‍♂️ ______ 3️⃣ You may have heard of the term ‘hypermobile’, well, that’s a shitty term, it really means ‘hyperflexibile’ (too much PASSIVE range of motion). Hypermobile people need to focus on strengthening their ranges - capturing the passive and turning it active. _____ 4️⃣ Improving mobility requires BOTH stretching and strengthening work. Stretching is a passive modality and will NOT transfer to more mobility / improved function if it is performed alone. ______ 5️⃣ If you want to be a badass human being - you better move well. It’s the #1  most important training outcome. A prerequisite to every single physical activity that you like to do. ______ 6️⃣ Mobility training can SUCK. To that I say ‘suck it up, buttercup’ 😉 Do the work and reap the rewards or neglect it and suffer the consequences. 🕺💃🏽. _____ I could go on but I’ll leave it at that. Thoughts? Additions? Look forward to your comments below 👍 _____ #jackhanrahanfitness  'Smarter training. Superior results' _____ #trainsmart  #movebetter  #mobility  #mobilitytraining  #liftersneedmobility  #frc  #kinstretch  #healthyjoints  #longevity  #functionaltraining  #strengthcoach  #fitnesscoach  #hybridathlete  #movementprep  #controlyourself  @kinstretch @functionalrangeconditioning #everydamnday  @perform_better #mensphysique  #selfcare  #healthandwellness 
ขับรถนานเมื๊อยเมื่อยยยย ปวดหลัง
มาบริหารแกนกลางกันจ้า รู้สึกได้ถึงความรวดร้าววววว .... ไปถึงใจ💞💕😝😚 #Repost @jackhanrahanfitness
• • • • •
Being desk-bound can be DEATH to the spine. And it’s NOT your posture that is to blame....its being in 1 position for long periods of time. Whether that’s sitting upright or slouched ... it doesn’t matter. Our joints like MOVEMENT as often as possible - they depend on it to function well.
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With that said - here are 2 cat / camel variations that can help stave off back stiffness, aches and pains, because it gives the spine the movement it craves!
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When to do it? As often as possible. Shoot for 10 reps every 30 minutes at a bare minimum.
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If you found this #Selfcare tip helpful - PLEASE let me know below and I’ll shoot more content like this 😊
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#jackhanrahanfitness 'Smarter training. Superior results'
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#trainsmart #movebetter #mobility #mobilitytraining #liftersneedmobility #frc #kinstretch #healthyjoints #longevity #functionaltraining #strengthcoach #fitnesscoach #hybridathlete #movementprep #controlyourself @kinstretch @functionalrangeconditioning #everydamnday 
#spinehealth #spinemobility #mensphysique #selfcare
ขับรถนานเมื๊อยเมื่อยยยย ปวดหลัง มาบริหารแกนกลางกันจ้า รู้สึกได้ถึงความรวดร้าววววว .... ไปถึงใจ💞💕😝😚 #Repost  @jackhanrahanfitness • • • • • Being desk-bound can be DEATH to the spine. And it’s NOT your posture that is to blame....its being in 1 position for long periods of time. Whether that’s sitting upright or slouched ... it doesn’t matter. Our joints like MOVEMENT as often as possible - they depend on it to function well. ______ With that said - here are 2 cat / camel variations that can help stave off back stiffness, aches and pains, because it gives the spine the movement it craves! ______ When to do it? As often as possible. Shoot for 10 reps every 30 minutes at a bare minimum. _______ If you found this #Selfcare  tip helpful - PLEASE let me know below and I’ll shoot more content like this 😊 _______ #jackhanrahanfitness  'Smarter training. Superior results' _______ #trainsmart  #movebetter  #mobility  #mobilitytraining  #liftersneedmobility  #frc  #kinstretch  #healthyjoints  #longevity  #functionaltraining  #strengthcoach  #fitnesscoach  #hybridathlete  #movementprep  #controlyourself  @kinstretch @functionalrangeconditioning #everydamnday  #spinehealth  #spinemobility  #mensphysique  #selfcare 
Falling out of a posture makes you human, trying it again makes you a Yogi 🙏🏽 I should have played music but the birds cheered me on at the end.

#naturessoundtrack #DoYouEvenYogaBro #zeroexpectations #namaste #HappyInternationalYogaDay #YogaEveryDamnDay #yyc
Here’s a #tbt to me busting a shape to honor #internationalyogaday last year.
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For a ‘proper’ caption and my thoughts on yoga - refer to my previous post.
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What’s your favorite yoga pose? And what’s this even called? I can’t remember 🤷‍♂️ I just copied it from the interwebz when I realized I needed a yoga pic 😂🕺
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#jackhanrahanfitness 'Smarter training. Superior results'
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#hamyardhotel #soholondon #yoga #healthandwellness #trainsmart #movebetter #mobility #liftersneedmobility #frc #kinstretch #healthyjoints #longevity #functionaltraining #strengthcoach #fitnesscoach #hybridathlete #controlyourself  #everydamnday @perform_better 
#selfcare @lululemonmen @lululemonuk #mensheath #mensfitness #mensphysique #yogamen
Here’s a #tbt  to me busting a shape to honor #internationalyogaday  last year. ______ For a ‘proper’ caption and my thoughts on yoga - refer to my previous post. ______ What’s your favorite yoga pose? And what’s this even called? I can’t remember 🤷‍♂️ I just copied it from the interwebz when I realized I needed a yoga pic 😂🕺 ______ #jackhanrahanfitness  'Smarter training. Superior results' ______ #hamyardhotel  #soholondon  #yoga  #healthandwellness  #trainsmart  #movebetter  #mobility  #liftersneedmobility  #frc  #kinstretch  #healthyjoints  #longevity  #functionaltraining  #strengthcoach  #fitnesscoach  #hybridathlete  #controlyourself  #everydamnday  @perform_better #selfcare  @lululemonmen @lululemonuk #mensheath  #mensfitness  #mensphysique  #yogamen 
It’s #internationalyogaday today so I thought I would honor the day with a few words.
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Truth be told, I don’t actually do ‘yoga’ in its purest form - but I respect It. Particularly as a tool to increase self-awareness and explore/expand our movement potential. I’m ALL ABOUT THAT!
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Those two key points are HUGE. So many people are moving through life with physical pain and orthopedic health issues that could easily be avoided or rectified with regular movement based practice - irrespective of modality.
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So I hope this post and this day brings greater awareness to look after our body a little bit better - whether that means taking up yoga or just incorporating some mobility & joint health strategies into your life.
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What’s your experience with yoga? And what effect has this or any other similar modality had on your physical and mental wellness?
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Me personally - I don’t conform to one dogmatic discipline. I blend ‘stuff’ that keeps my body feeling tip top. Yoga, Kinstretch and an assortment of stretching / mobility moves along with breathing exercises and self massage. It’s been a game changer and I’m fortunate to currently be living a pain-free life, I’m fit, healthy and somewhat jacked. I’ll take that 😂👍
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#jackhanrahanfitness 'Smarter training. Superior results'
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#yoga #healthandwellness #trainsmart #movebetter #mobility #mobilitytraining #liftersneedmobility #frc #kinstretch #healthyjoints #longevity #functionaltraining #strengthcoach #fitnesscoach #hybridathlete #movementprep #controlyourself  #everydamnday @perform_better 
#selfcare @lululemonmen @lululemonuk
It’s #internationalyogaday  today so I thought I would honor the day with a few words. ______ Truth be told, I don’t actually do ‘yoga’ in its purest form - but I respect It. Particularly as a tool to increase self-awareness and explore/expand our movement potential. I’m ALL ABOUT THAT! ______ Those two key points are HUGE. So many people are moving through life with physical pain and orthopedic health issues that could easily be avoided or rectified with regular movement based practice - irrespective of modality. ______ So I hope this post and this day brings greater awareness to look after our body a little bit better - whether that means taking up yoga or just incorporating some mobility & joint health strategies into your life. _______ What’s your experience with yoga? And what effect has this or any other similar modality had on your physical and mental wellness? ______ Me personally - I don’t conform to one dogmatic discipline. I blend ‘stuff’ that keeps my body feeling tip top. Yoga, Kinstretch and an assortment of stretching / mobility moves along with breathing exercises and self massage. It’s been a game changer and I’m fortunate to currently be living a pain-free life, I’m fit, healthy and somewhat jacked. I’ll take that 😂👍 ______ #jackhanrahanfitness  'Smarter training. Superior results' ______ #yoga  #healthandwellness  #trainsmart  #movebetter  #mobility  #mobilitytraining  #liftersneedmobility  #frc  #kinstretch  #healthyjoints  #longevity  #functionaltraining  #strengthcoach  #fitnesscoach  #hybridathlete  #movementprep  #controlyourself  #everydamnday  @perform_better #selfcare  @lululemonmen @lululemonuk
🇩🇪eine kleine Auswahl an Stretches aus der Faszien Stretch Therapie, kurz FST. Hierbei werden Blockaden auf den gesamten Faszien-Zuglinien (#anatomytrains)
gelöst, das Bewegungsausmaß erweitert und Schmerzen im Bewegungsapparat gelindert. 
FST is a magical therapy system from Stretch to win in Arizona, which bring the fascia in all layers back in shape. My personal experience: FST WORKS!!! #fascialstretchtherapy #stretchtowin #fascialstretchtherapist 😍#fstislove #setitfreewithfst #stretchtherapy #fst 🏒🏌️#golf #golfmobility #mytpi

#frc #functionalrangeconditioning #kinstretch #controlyourself #mobility #mobilitytraining #liftersneedmobility #movementismedicine 🤸

#germany 🇩🇪 #gelenke #wettkampfvorbereitung #schmerztherapie #schmerzfrei #beweglichkeit #gesundheit #bonn
🇩🇪eine kleine Auswahl an Stretches aus der Faszien Stretch Therapie, kurz FST. Hierbei werden Blockaden auf den gesamten Faszien-Zuglinien (#anatomytrains ) gelöst, das Bewegungsausmaß erweitert und Schmerzen im Bewegungsapparat gelindert. FST is a magical therapy system from Stretch to win in Arizona, which bring the fascia in all layers back in shape. My personal experience: FST WORKS!!! #fascialstretchtherapy  #stretchtowin  #fascialstretchtherapist  😍#fstislove  #setitfreewithfst  #stretchtherapy  #fst  🏒🏌️#golf  #golfmobility  #mytpi  #frc  #functionalrangeconditioning  #kinstretch  #controlyourself  #mobility  #mobilitytraining  #liftersneedmobility  #movementismedicine  🤸 #germany  🇩🇪 #gelenke  #wettkampfvorbereitung  #schmerztherapie  #schmerzfrei  #beweglichkeit  #gesundheit  #bonn 
☝️☝️Najlepši mobility tréningový cvik,ktorý ĽUDIA VÔBEC NEROBIA,veľmi vhodný aj pre PLAVCOV
Vhodný na chrbticu,slabé ramena....
☝️☝️☝️tento cvik je veľmi komplikovaný aj keď tak NEVYZERÁ NA KONTROLU SPRÁVNYCH POHYBOV ☝️☝️☝️
#mobilitytraining #movebetter #trainsmart #frc #liftersneedmobility #kinstretch #strengthtraining #healthylifestyle #functionaltraining #selfcare #longevity #jointhealth #mobility  #swimming @xbionicsphere
☝️☝️Najlepši mobility tréningový cvik,ktorý ĽUDIA VÔBEC NEROBIA,veľmi vhodný aj pre PLAVCOV Vhodný na chrbticu,slabé ramena.... ☝️☝️☝️tento cvik je veľmi komplikovaný aj keď tak NEVYZERÁ NA KONTROLU SPRÁVNYCH POHYBOV ☝️☝️☝️ #mobilitytraining  #movebetter  #trainsmart  #frc  #liftersneedmobility  #kinstretch  #strengthtraining  #healthylifestyle  #functionaltraining  #selfcare  #longevity  #jointhealth  #mobility  #swimming  @xbionicsphere
Another awesome treatment for neck and shoulders. 
#fascialstretchtherapy @evo__pt 
Evo Personal Training in Bonn #athletisch, #stark, #gesund

FST is a magical therapy system from Stretch to win in Arizona, which bring the fascia in all layers back in shape. My personal experience: FST WORKS!!! #fascialstretchtherapy #stretchtowin #fascialstretchtherapist 😍#fstislove #setitfreewithfst #stretchtherapy #fst 🏒🏌️#golf #golfmobility #mytpi

#frc #functionalrangeconditioning #kinstretch #controlyourself #mobility #mobilitytraining #liftersneedmobility #movementismedicine 🤸

#germany 🇩🇪 #gelenke #wettkampfvorbereitung #schmerztherapie #schmerzfrei #beweglichkeit #gesundheit #bonn
Another awesome treatment for neck and shoulders. #fascialstretchtherapy  @evo__pt Evo Personal Training in Bonn #athletisch , #stark , #gesund  FST is a magical therapy system from Stretch to win in Arizona, which bring the fascia in all layers back in shape. My personal experience: FST WORKS!!! #fascialstretchtherapy  #stretchtowin  #fascialstretchtherapist  😍#fstislove  #setitfreewithfst  #stretchtherapy  #fst  🏒🏌️#golf  #golfmobility  #mytpi  #frc  #functionalrangeconditioning  #kinstretch  #controlyourself  #mobility  #mobilitytraining  #liftersneedmobility  #movementismedicine  🤸 #germany  🇩🇪 #gelenke  #wettkampfvorbereitung  #schmerztherapie  #schmerzfrei  #beweglichkeit  #gesundheit  #bonn 
Let's do a little FST for the lower body with my friend Oli @evo__pt 
Evo Personal Training in Bonn #athletisch, #stark, #gesund

FST is a magical therapy system from Stretch to win in Arizona, which bring the fascia in all layers back in shape. My personal experience: FST WORKS!!! #fascialstretchtherapy #stretchtowin #fascialstretchtherapist 😍#fstislove #setitfreewithfst #stretchtherapy #fst 🏒🏌️#golf #golfmobility #mytpi

#frc #functionalrangeconditioning #kinstretch #controlyourself #mobility #mobilitytraining #liftersneedmobility #movementismedicine 🤸

#germany 🇩🇪 #gelenke #wettkampfvorbereitung #schmerztherapie #schmerzfrei #beweglichkeit #gesundheit #bonn
Let's do a little FST for the lower body with my friend Oli @evo__pt Evo Personal Training in Bonn #athletisch , #stark , #gesund  FST is a magical therapy system from Stretch to win in Arizona, which bring the fascia in all layers back in shape. My personal experience: FST WORKS!!! #fascialstretchtherapy  #stretchtowin  #fascialstretchtherapist  😍#fstislove  #setitfreewithfst  #stretchtherapy  #fst  🏒🏌️#golf  #golfmobility  #mytpi  #frc  #functionalrangeconditioning  #kinstretch  #controlyourself  #mobility  #mobilitytraining  #liftersneedmobility  #movementismedicine  🤸 #germany  🇩🇪 #gelenke  #wettkampfvorbereitung  #schmerztherapie  #schmerzfrei  #beweglichkeit  #gesundheit  #bonn 
If you have low back pain, hip pain or your mobilty just plain sucks - this exercise can help.
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✅ What is it?
A ‘controlled articular rotation’ (CAR) of the hip. Essentially I’m ACTIVELY taking my hip through the biggest rotational range of motion that I can.
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✅ What’s it do?
🔹Improves mobility (active usable range of motion)
🔹Strengthens the contractile tissues which leads to a more robust joint.
🔹Teaches the hip to be a good hip by improving motor control.
🔹Basically makes love with the hip capsule which is damn important to hip function. The hip capsule communicates with the brain and tells it that things are good! Don’t lay down fibrotic tissue and don’t take away any range of motion #BIATCH
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✅ How it’s done.
➖It’s a good idea to start with your hip blocked by a post / squat rack as it prevents any unwanted compensatory motion.
➖Solidify the body. The more muscles you can contract, the better strength and control you’ll have of the movement.
➖Take a big breathe in and shallow breathe from there (abdominal pressure helps feed forward tension to the hip).
➖Flex the knee up as high as you can, FREEZE.
➖Abduct the knee as far as you can, FREEZE.
➖Turn the heel up to the sky (inwardly rotate the leg), FREEZE.
➖Extend the knee back and through.
➖Reverse the motion (like clearing an imaginary hurdle).
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✅ When?
➖As part of a lower body day warm up (this is part of my ‘warm up for weight training’ ebook that’s about to drop any tome now). 3 reps each way.
➖Part of your mobility training.
➖Part of your morning mobility routine.
➖Part of a movement break at work.
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QUESTIONS!? I’m all ears 👂...
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#Jackhanrahanfitness 'Smarter training. Superior results'
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#mobilitymonday #trainsmart #movebetter #mobility #mobilitytraining #liftersneedmobility #frc #kinstretch #healthyjoints #longevity #functionaltraining #strengthcoach #fitnesscoach #athlete #movementprep #glutes #gluteactivation #fitnessmotivation #posteriorchain #controlyourself #movementprep #squatbetter #nikepro #niketraining @kinstretch @functionalrangeconditioning  @perform_better #thirdspace #mobilitymonday
If you have low back pain, hip pain or your mobilty just plain sucks - this exercise can help. ______ ✅ What is it? A ‘controlled articular rotation’ (CAR) of the hip. Essentially I’m ACTIVELY taking my hip through the biggest rotational range of motion that I can. ______ ✅ What’s it do? 🔹Improves mobility (active usable range of motion) 🔹Strengthens the contractile tissues which leads to a more robust joint. 🔹Teaches the hip to be a good hip by improving motor control. 🔹Basically makes love with the hip capsule which is damn important to hip function. The hip capsule communicates with the brain and tells it that things are good! Don’t lay down fibrotic tissue and don’t take away any range of motion #BIATCH  ______ ✅ How it’s done. ➖It’s a good idea to start with your hip blocked by a post / squat rack as it prevents any unwanted compensatory motion. ➖Solidify the body. The more muscles you can contract, the better strength and control you’ll have of the movement. ➖Take a big breathe in and shallow breathe from there (abdominal pressure helps feed forward tension to the hip). ➖Flex the knee up as high as you can, FREEZE. ➖Abduct the knee as far as you can, FREEZE. ➖Turn the heel up to the sky (inwardly rotate the leg), FREEZE. ➖Extend the knee back and through. ➖Reverse the motion (like clearing an imaginary hurdle). ______ ✅ When? ➖As part of a lower body day warm up (this is part of my ‘warm up for weight training’ ebook that’s about to drop any tome now). 3 reps each way. ➖Part of your mobility training. ➖Part of your morning mobility routine. ➖Part of a movement break at work. ______ QUESTIONS!? I’m all ears 👂... ______ #Jackhanrahanfitness  'Smarter training. Superior results' ______ #mobilitymonday  #trainsmart  #movebetter  #mobility  #mobilitytraining  #liftersneedmobility  #frc  #kinstretch  #healthyjoints  #longevity  #functionaltraining  #strengthcoach  #fitnesscoach  #athlete  #movementprep  #glutes  #gluteactivation  #fitnessmotivation  #posteriorchain  #controlyourself  #movementprep  #squatbetter  #nikepro  #niketraining  @kinstretch @functionalrangeconditioning @perform_better #thirdspace  #mobilitymonday 
Here’s your weekly dose of #selfcare. Get this #mobilityflow done today - on your living room floor, in the park, at the gym, while netflixin, wherever you are. Your body will thank you.
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This is also a great sequence to use as a morning mobility routine. I do 10 minutes upon waking #everydamnday and it makes a huge difference to how I feel and move throughout the day.
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Boom. Get it done 👊 Any questions about any of the moves - just hit me up below 🤙
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#jackhanrahanfitness 'Smarter training. Superior results'
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#trainsmart #movebetter #mobility #mobilitytraining #liftersneedmobility #frc #kinstretch #healthyjoints #longevity #functionaltraining #strengthcoach #fitnesscoach #hybridathlete #movementprep #controlyourself @kinstretch @functionalrangeconditioning #everydamnday @perform_better 
#mensphysique #selfcare #selfcaresunday #mobilityflow
Here’s your weekly dose of #selfcare . Get this #mobilityflow  done today - on your living room floor, in the park, at the gym, while netflixin, wherever you are. Your body will thank you. ______ This is also a great sequence to use as a morning mobility routine. I do 10 minutes upon waking #everydamnday  and it makes a huge difference to how I feel and move throughout the day. ______ Boom. Get it done 👊 Any questions about any of the moves - just hit me up below 🤙 ______ #jackhanrahanfitness  'Smarter training. Superior results' ______ #trainsmart  #movebetter  #mobility  #mobilitytraining  #liftersneedmobility  #frc  #kinstretch  #healthyjoints  #longevity  #functionaltraining  #strengthcoach  #fitnesscoach  #hybridathlete  #movementprep  #controlyourself  @kinstretch @functionalrangeconditioning #everydamnday  @perform_better #mensphysique  #selfcare  #selfcaresunday  #mobilityflow 
Pull up Primer - Hanging Scapula CARs (Loaded if you’re a pull up beast 💪).
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✅ What I’m doing.
Isolating the scapula (shoulder blades) and performing slow and controlled joint circles.
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✅ Why.
✔️Improves motor control / your ability to actively move the scapula on the rib cage.
✔️Fires up the dynamic stabilising muscles of the scapula - particularly the scapula depressors which are majorly important to proper pull up technique.
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✅ How.
✔️Depress the shoulder blades (think blades in the back pocket and lifting your body up with straight arms)
✔️Draw shoulders together at the front (protraction).
✔️Shrug shoulders up to ears (elevation).
✔️Pinch shoulder blades together (retraction).
✔️Can also perform in the reverse order.
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✅ When.
✔️I like to perform 2 sets of 3 reps in each direction as a primer before pull ups or a pulling focused upper body day.
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Let me know any Q’s you have about this. How do you prepare for pull ups?
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#jackhanrahanfitness 'Smarter training. Superior results'
______
#trainsmart #movebetter #mobility #mobilitytraining #liftersneedmobility #frc #kinstretch #healthyjoints #longevity #functionaltraining #strengthcoach #fitnesscoach #hybridathlete #movementprep #controlyourself @kinstretch @functionalrangeconditioning #everydamnday @perform_better #menshealth #mensfitness #pullups #backday
Pull up Primer - Hanging Scapula CARs (Loaded if you’re a pull up beast 💪). ______ ✅ What I’m doing. Isolating the scapula (shoulder blades) and performing slow and controlled joint circles. ______ ✅ Why. ✔️Improves motor control / your ability to actively move the scapula on the rib cage. ✔️Fires up the dynamic stabilising muscles of the scapula - particularly the scapula depressors which are majorly important to proper pull up technique. ______ ✅ How. ✔️Depress the shoulder blades (think blades in the back pocket and lifting your body up with straight arms) ✔️Draw shoulders together at the front (protraction). ✔️Shrug shoulders up to ears (elevation). ✔️Pinch shoulder blades together (retraction). ✔️Can also perform in the reverse order. ______ ✅ When. ✔️I like to perform 2 sets of 3 reps in each direction as a primer before pull ups or a pulling focused upper body day. ______ Let me know any Q’s you have about this. How do you prepare for pull ups? ______ #jackhanrahanfitness  'Smarter training. Superior results' ______ #trainsmart  #movebetter  #mobility  #mobilitytraining  #liftersneedmobility  #frc  #kinstretch  #healthyjoints  #longevity  #functionaltraining  #strengthcoach  #fitnesscoach  #hybridathlete  #movementprep  #controlyourself  @kinstretch @functionalrangeconditioning #everydamnday  @perform_better #menshealth  #mensfitness  #pullups  #backday 
#selfcare on south beach 😎🌞
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This is a routine of CARs which stands for ‘controlled articulate rotations’. For the sake of simplicity, think of them as slow, controlled circles at each joint performed while solidifying the body so as to avoid any compensatory movement. CARs are great for mobility, joint health and improving motor control.
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They are very coaching intensive but here are a few cues to help with the movements:
🔹Neck - Imagine there is a pen extending from your chin and draw the biggest circle you can.
🔹Thoracic - Imagine drawing a circle with your head. Round the back, rotate shoulders, side bend, extend back, side bent to the other side, rotate, flex and reverse the motion.
🔹Shoulder - Shoulder flexion, turn arm inward until palm faces away from you at your hip, reverse motion.
🔹Axial - Think of the biceps as rotisserie chickens and turn inward / outward maximally.
🔹Scapula - Reach forward, shrug up to the ear, pull blade back to spine, depress into the back pocket. Reverse.
🔹Segmental cat camel - Start by tilting the tailbone up (anterior pelvic tilt) and keep arching one vertebrae at a time. Reverse motion.
🔹Hip - knee forward, knee out to side, heel to sky, extend back and through. Reverse the motion.
🔹Knee - Big toe out (tibia rotation), extend the knee, big toe in, flex the knee. Reverse motion.
🔹Ankle - Make circles with the big toe one way then the other.
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Get this done today and let me know how you get on below 💪
_____
#jackhanrahanfitness 'Smarter training. Superior results'
_____
#trainsmart #movebetter #mobility #mobilitytraining #liftersneedmobility #frc #kinstretch #healthyjoints #longevity #functionaltraining #strengthcoach #fitnesscoach #hybridathlete #movementprep #controlyourself @kinstretch @functionalrangeconditioning #everydamnday @perform_better 
#mensphysique #selfcare #selfcaresunday
#selfcare  on south beach 😎🌞 _____ This is a routine of CARs which stands for ‘controlled articulate rotations’. For the sake of simplicity, think of them as slow, controlled circles at each joint performed while solidifying the body so as to avoid any compensatory movement. CARs are great for mobility, joint health and improving motor control. _____ They are very coaching intensive but here are a few cues to help with the movements: 🔹Neck - Imagine there is a pen extending from your chin and draw the biggest circle you can. 🔹Thoracic - Imagine drawing a circle with your head. Round the back, rotate shoulders, side bend, extend back, side bent to the other side, rotate, flex and reverse the motion. 🔹Shoulder - Shoulder flexion, turn arm inward until palm faces away from you at your hip, reverse motion. 🔹Axial - Think of the biceps as rotisserie chickens and turn inward / outward maximally. 🔹Scapula - Reach forward, shrug up to the ear, pull blade back to spine, depress into the back pocket. Reverse. 🔹Segmental cat camel - Start by tilting the tailbone up (anterior pelvic tilt) and keep arching one vertebrae at a time. Reverse motion. 🔹Hip - knee forward, knee out to side, heel to sky, extend back and through. Reverse the motion. 🔹Knee - Big toe out (tibia rotation), extend the knee, big toe in, flex the knee. Reverse motion. 🔹Ankle - Make circles with the big toe one way then the other. _____ Get this done today and let me know how you get on below 💪 _____ #jackhanrahanfitness  'Smarter training. Superior results' _____ #trainsmart  #movebetter  #mobility  #mobilitytraining  #liftersneedmobility  #frc  #kinstretch  #healthyjoints  #longevity  #functionaltraining  #strengthcoach  #fitnesscoach  #hybridathlete  #movementprep  #controlyourself  @kinstretch @functionalrangeconditioning #everydamnday  @perform_better #mensphysique  #selfcare  #selfcaresunday 
@jackhanrahanfitness 
Mobility flows are a fun way to incorporate more movement into your life. No need to plan, just freestyle and go by what FEELS GOOD.
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A rough guideline is to start with the neck and work down to the feet, hitting one or two moves for each joint.
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Tomorrow I’ll post a follow along #selfcare routine. But it’s also good practice to freestyle - you’ll become more connected to your body and feel more empowered knowing that you don’t need to follow a rule book. It’s YOUR body - own it! 👍🕺💃🏽 (dancing emojis always feel appropriate)
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#jackhanrahanfitness 'Smarter training. Superior results'
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#trainsmart #movebetter #mobility #mobilitytraining #liftersneedmobility #frc #kinstretch #healthyjoints #longevity #functionaltraining #strengthcoach #fitnesscoach #hybridathlete #movementprep #controlyourself  @functionalrangeconditioning #everydamnday @perform_better 
#spinehealth #spinemobility #mensphysique #selfcare #selfcaresaturday @stickmobility #stickmobility
@jackhanrahanfitness Mobility flows are a fun way to incorporate more movement into your life. No need to plan, just freestyle and go by what FEELS GOOD. ______ A rough guideline is to start with the neck and work down to the feet, hitting one or two moves for each joint. ______ Tomorrow I’ll post a follow along #selfcare  routine. But it’s also good practice to freestyle - you’ll become more connected to your body and feel more empowered knowing that you don’t need to follow a rule book. It’s YOUR body - own it! 👍🕺💃🏽 (dancing emojis always feel appropriate) _______ #jackhanrahanfitness  'Smarter training. Superior results' _______ #trainsmart  #movebetter  #mobility  #mobilitytraining  #liftersneedmobility  #frc  #kinstretch  #healthyjoints  #longevity  #functionaltraining  #strengthcoach  #fitnesscoach  #hybridathlete  #movementprep  #controlyourself  @functionalrangeconditioning #everydamnday  @perform_better #spinehealth  #spinemobility  #mensphysique  #selfcare  #selfcaresaturday  @stickmobility #stickmobility 
#Repost @jackhanrahanfitness (@get_repost)
・・・
6️⃣ Mobility knowledge bombs coming your way...saved the best til last 😀
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1️⃣ Mobility can be defined quite simply as ‘active, usable range of motion’. Simples.
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2️⃣ There’s no such thing as too much mobility. That’s like saying you have too much controlled range of motion or your joints are too damn healthy. Like...WTF 🤷‍♂️
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3️⃣ You may have heard of the term ‘hypermobile’, well, that’s a shitty term, it really means ‘hyperflexibile’ (too much PASSIVE range of motion). Hypermobile people need to focus on strengthening their ranges - capturing the passive and turning it active.
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4️⃣ Improving mobility requires BOTH stretching and strengthening work. Stretching is a passive modality and will NOT transfer to more mobility / improved function if it is performed alone.
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5️⃣ If you want to be a badass human being - you better move well. It’s the #1 most important training outcome. A prerequisite to every single physical activity that you like to do.
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6️⃣ Mobility training can SUCK. To that I say ‘suck it up, buttercup’ 😉 Do the work and reap the rewards or neglect it and suffer the consequences. 🕺💃🏽.
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I could go on but I’ll leave it at that. Thoughts? Additions? Look forward to your comments below 👍
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#jackhanrahanfitness 'Smarter training. Superior results'
_____
#trainsmart #movebetter #mobility #mobilitytraining #liftersneedmobility #frc #kinstretch #healthyjoints #longevity #functionaltraining #strengthcoach #fitnesscoach #hybridathlete #movementprep #controlyourself @kinstretch @functionalrangeconditioning #everydamnday @perform_better 
#mensphysique #selfcare #healthandwellness
#Repost  @jackhanrahanfitness (@get_repost) ・・・ 6️⃣ Mobility knowledge bombs coming your way...saved the best til last 😀 _____ 1️⃣ Mobility can be defined quite simply as ‘active, usable range of motion’. Simples. ______ 2️⃣ There’s no such thing as too much mobility. That’s like saying you have too much controlled range of motion or your joints are too damn healthy. Like...WTF 🤷‍♂️ ______ 3️⃣ You may have heard of the term ‘hypermobile’, well, that’s a shitty term, it really means ‘hyperflexibile’ (too much PASSIVE range of motion). Hypermobile people need to focus on strengthening their ranges - capturing the passive and turning it active. _____ 4️⃣ Improving mobility requires BOTH stretching and strengthening work. Stretching is a passive modality and will NOT transfer to more mobility / improved function if it is performed alone. ______ 5️⃣ If you want to be a badass human being - you better move well. It’s the #1  most important training outcome. A prerequisite to every single physical activity that you like to do. ______ 6️⃣ Mobility training can SUCK. To that I say ‘suck it up, buttercup’ 😉 Do the work and reap the rewards or neglect it and suffer the consequences. 🕺💃🏽. _____ I could go on but I’ll leave it at that. Thoughts? Additions? Look forward to your comments below 👍 _____ #jackhanrahanfitness  'Smarter training. Superior results' _____ #trainsmart  #movebetter  #mobility  #mobilitytraining  #liftersneedmobility  #frc  #kinstretch  #healthyjoints  #longevity  #functionaltraining  #strengthcoach  #fitnesscoach  #hybridathlete  #movementprep  #controlyourself  @kinstretch @functionalrangeconditioning #everydamnday  @perform_better #mensphysique  #selfcare  #healthandwellness