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💥Do you have pain in your lower back, neck, shoulder, etc.?💥
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❓Have you checked your thoracic spine mobility? This video demonstrates how to assess thoracic spine rotation. ***********************************************************
When you get to the end of the motion, you should have at least 50 degrees of range of motion (you can check this using an inclinometer, level or another app on your phone📱). Put it on your upper back horizontally so the top of your phone is facing one shoulder blade and the bottom of your phone facing the other shoulder blade. (See picture 2 for placement) ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
🎯If you can reach this then great, you have adequate flexibility and motor control in your thoracic spine for rotation. ••••••••••••••••••••••••••••••••••••••••••••••••••••••••••
If you can’t then have somebody assess it passively. They can do this by hooking one of their arms into your arm that will be facing up, and then trying to get as much rotation as they can safely. ••••••••••••••••••••••••••••••••••••••••••••••••••••••••••
🚫If you still don’t hit the 50 degree mark passively then you have a flexibility issue, if you do meet it passively then there’s a motor function issue (motor control, strength). ************************************************
🗓This week I’m going to show you ways to fix either of these issues! I’ll be demonstrating PAILS/ RAILS, C.A.R.S🚗, passive range holds, end range lift offs, hovers, and rotations! These are all Interventions we do in Physical Therapy to help with these varying deficits. If you don’t know what any of this means then GREAT, I can teach you something this week!🧠
💥Do you have pain in your lower back, neck, shoulder, etc.?💥 _____________________________________________________________ ❓Have you checked your thoracic spine mobility? This video demonstrates how to assess thoracic spine rotation. *********************************************************** When you get to the end of the motion, you should have at least 50 degrees of range of motion (you can check this using an inclinometer, level or another app on your phone📱). Put it on your upper back horizontally so the top of your phone is facing one shoulder blade and the bottom of your phone facing the other shoulder blade. (See picture 2 for placement) ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ 🎯If you can reach this then great, you have adequate flexibility and motor control in your thoracic spine for rotation. •••••••••••••••••••••••••••••••••••••••••••••••••••••••••• If you can’t then have somebody assess it passively. They can do this by hooking one of their arms into your arm that will be facing up, and then trying to get as much rotation as they can safely. •••••••••••••••••••••••••••••••••••••••••••••••••••••••••• 🚫If you still don’t hit the 50 degree mark passively then you have a flexibility issue, if you do meet it passively then there’s a motor function issue (motor control, strength). ************************************************ 🗓This week I’m going to show you ways to fix either of these issues! I’ll be demonstrating PAILS/ RAILS, C.A.R.S🚗, passive range holds, end range lift offs, hovers, and rotations! These are all Interventions we do in Physical Therapy to help with these varying deficits. If you don’t know what any of this means then GREAT, I can teach you something this week!🧠
Snow day!! No school here which means you are pretty much obligated to stay in your jammies as long as possible- even when feeding the chickens and ducks!🐓❄️❄️❄️🦆
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#farmgirlsinpjs #morningchores #jammies #pajamagram #pjs #snowday #snowstorm #chickensarenthappy #ducksarehappy #chickens #ducks #timeforbreakfast #tractorsupply #pails #madeinusa  #homestead #iamcountryside #countryliving #maine #thewaylifeshouldbe #uggboots #winterboots #farmher
Snow day!! No school here which means you are pretty much obligated to stay in your jammies as long as possible- even when feeding the chickens and ducks!🐓❄️❄️❄️🦆 . . . #farmgirlsinpjs  #morningchores  #jammies  #pajamagram  #pjs  #snowday  #snowstorm  #chickensarenthappy  #ducksarehappy  #chickens  #ducks  #timeforbreakfast  #tractorsupply  #pails  #madeinusa  #homestead  #iamcountryside  #countryliving  #maine  #thewaylifeshouldbe  #uggboots  #winterboots  #farmher 
Check out our great range of pails for food, paint, medical disposal bins and anything else you want to pack ! #buckets #plastics #pails #paint #food #cheese #packaging
💥Neurological Tension:
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🔥FRS Master Instructor @drmchivers 🔻🔻🔻
Soft tissue is not always the number one target in manual therapy.
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“The nervous system is highly plastic and likes to be very efficiently lazy”. If you become inactive at ranges of motion, the nervous system will create a passive range limitation.
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Muscle contracture stemming from increased neural drive may feel like tightness, but there is no actual shortening of the muscle.  External load or soft tissue release potential is going to be extremely limited or may have no effect at all.
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Therefore, the intervention is not going to be soft tissue.  A change in passive range limitation can be acquired through the application of active internal (muscular) force simulated by the nervous system.
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💥💥💥To sum it up...The tissue is not always the problem.  The quality of the tissue is not the problem.  The quality of the nervous systems representation of the current movement behavior is the problem.  If we want to address someone’s ability to move more, we have to address the nervous system.
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 @functionalrangerelease @drandreospina
@mosesbernard
@functionalrangeconditioning
#functionarangerelease #frs #frcms #functionalrangeconditioning #controlledarticularrotations #pails #rails #controlyourself
💥Neurological Tension: . 🔥FRS Master Instructor @drmchivers 🔻🔻🔻 Soft tissue is not always the number one target in manual therapy. . “The nervous system is highly plastic and likes to be very efficiently lazy”. If you become inactive at ranges of motion, the nervous system will create a passive range limitation. . Muscle contracture stemming from increased neural drive may feel like tightness, but there is no actual shortening of the muscle.  External load or soft tissue release potential is going to be extremely limited or may have no effect at all. . Therefore, the intervention is not going to be soft tissue. A change in passive range limitation can be acquired through the application of active internal (muscular) force simulated by the nervous system. . 💥💥💥To sum it up...The tissue is not always the problem.  The quality of the tissue is not the problem.  The quality of the nervous systems representation of the current movement behavior is the problem.  If we want to address someone’s ability to move more, we have to address the nervous system. . @functionalrangerelease @drandreospina @mosesbernard @functionalrangeconditioning #functionarangerelease  #frs  #frcms  #functionalrangeconditioning  #controlledarticularrotations  #pails  #rails  #controlyourself 
Some current MOSS trends: #bottlecaps #deosticks #strappingbands #pails #jars #tubes #eggtray and others
Urip iku akeh cobaan,yen akeh saweran iku dangdutan bangsat,, #jalansebelumlumpuh #pails
Когда чувствуешь себя звездой с новым LEGO самокатом!🛴🌟🌈😎😜🐲
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‌#lego #legos #legoinstagram #legogram #legostagram #legophoto #legophotography #legophotographer #legofun #legolove #legominifigure #legominifigures #toy_photographers #legobrickfigure #brickfigure #scooter #legoscooter #newscooter #newlegoscooter #spangle #Pails #Imitationpearls #Iridescentcolor #Berezovy #blue ##purple #cute
Когда чувствуешь себя звездой с новым LEGO самокатом!🛴🌟🌈😎😜🐲 \ / \ / ‌#lego  #legos  #legoinstagram  #legogram  #legostagram  #legophoto  #legophotography  #legophotographer  #legofun  #legolove  #legominifigure  #legominifigures  #toy_photographers  #legobrickfigure  #brickfigure  #scooter  #legoscooter  #newscooter  #newlegoscooter  #spangle  #Pails  #Imitationpearls  #Iridescentcolor  #Berezovy  #blue  ##purple  #cute 
GOT MOBILITY?  Incredible academic weekend absorbing so much @functionalrangeconditioning knowledge from a stellar group of instructors @danajohnflows @rannyron @chungychung & others. Thanks again 👍🏽. #frc #movebetter #functionalrangesystems #mobility #car #pails #rails #movement #controlyourself #academics #learn #learnmore #domore.
Neurologically fried and physically challenged. 💯
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What a weekend! .
Taught a 'Trigger Point Level 2' course on Friday at @fitsingapore and then left for Hongkong to attend a @functionalrangeconditioning seminar, over Sat & Sun. .
Met amazing teachers in @hunterfitness & @bluestagrams who shared so much knowledge & passion. Thank you!! 🙏 See you guys in Feb'19!
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Now going back home to digest the information and tweak my training. 😉
#functionalrangeconditioning #pails #rails #CARS #mobility #movewithoutpain #strength #flexibility #stability #performance #rehab #igfit #sgfit #sgfitfam #sgfitness #igfitness #igfitfam #personaltrainer #manualtherapy #fitnesseducator #fitnesslifestyle #fitnessmotivation #sgpersonaltrainer #calisthenics #yoga #pilates
Neurologically fried and physically challenged. 💯 . What a weekend! . Taught a 'Trigger Point Level 2' course on Friday at @fitsingapore and then left for Hongkong to attend a @functionalrangeconditioning seminar, over Sat & Sun. . Met amazing teachers in @hunterfitness & @bluestagrams who shared so much knowledge & passion. Thank you!! 🙏 See you guys in Feb'19! . Now going back home to digest the information and tweak my training. 😉 #functionalrangeconditioning  #pails  #rails  #CARS  #mobility  #movewithoutpain  #strength  #flexibility  #stability  #performance  #rehab  #igfit  #sgfit  #sgfitfam  #sgfitness  #igfitness  #igfitfam  #personaltrainer  #manualtherapy  #fitnesseducator  #fitnesslifestyle  #fitnessmotivation  #sgpersonaltrainer  #calisthenics  #yoga  #pilates 
5 Vintage Tin Decorative Children’s Seaside Pails / Buckets - 2 Chad Valley, great for display ! Wonderful colourways, all in used condition .... #Buckets  #Pails #TinBuckets #ChadValley #Seaside #SeasideBuckets #VintageKids
LOVE this base position to access lines of tension through the back of the shoulder.

Nice work from my buddies @coastperformancerehab

Explore your flexibility but let’s add an option. Finish off passive stretching with something that brings your nervous system into it. 
If your nervous system can’t access and control your “flexibility” then YOU DON’T OWN IT. In fact it will create protective tension to control it and that is often why we “stretch” ...feel temporary benefits...then stretch and keep repeating the cycle. 
So let’s bring @functionalrangeconditioning into it and start to own it. A simple #PAILs contraction ( simple, but not easy) added to any passive stretch is a great place to start. 
1️⃣irradiate = core and breathing and keep shoulders wide
2️⃣PAILs contraction = drive the elbow into the ground for 10 seconds working up to 80% of your max effort
3️⃣repeat 3x and you will train your nervous system (neuroplasticity)... but if you want to stimulate tissue reorganization hang out for 2 min (biological plasticity)

#kinstretch
#functionalrangeconditioning
#FRC 
#FRCms 
#FR
#functionalanatomyseminars 
#movementislife 
#directionalforce
#highintensitymobilitytraining
#mobilityisearned 
#bodycontrol 
#bodyawareness
#mobility 
#healthyjoints
#articularprerequisites
#honestreps 
#dailydoses
#biologicalchange
#biologicalplasticity
#mechanotransduction
#neurologicalplasticity
LOVE this base position to access lines of tension through the back of the shoulder. Nice work from my buddies @coastperformancerehab Explore your flexibility but let’s add an option. Finish off passive stretching with something that brings your nervous system into it. If your nervous system can’t access and control your “flexibility” then YOU DON’T OWN IT. In fact it will create protective tension to control it and that is often why we “stretch” ...feel temporary benefits...then stretch and keep repeating the cycle. So let’s bring @functionalrangeconditioning into it and start to own it. A simple #PAILs  contraction ( simple, but not easy) added to any passive stretch is a great place to start. 1️⃣irradiate = core and breathing and keep shoulders wide 2️⃣PAILs contraction = drive the elbow into the ground for 10 seconds working up to 80% of your max effort 3️⃣repeat 3x and you will train your nervous system (neuroplasticity)... but if you want to stimulate tissue reorganization hang out for 2 min (biological plasticity) #kinstretch  #functionalrangeconditioning  #FRC  #FRCms  #FR  #functionalanatomyseminars  #movementislife  #directionalforce  #highintensitymobilitytraining  #mobilityisearned  #bodycontrol  #bodyawareness  #mobility  #healthyjoints  #articularprerequisites  #honestreps  #dailydoses  #biologicalchange  #biologicalplasticity  #mechanotransduction  #neurologicalplasticity 
You’ll like this guy.
・・・
#Repost @chungychung
・・・
This one is for you desk warriors.

Using your hands, you can create a capsular block in order to maximize your hip external rotation in this seated stretch. This is extremely effective for breaking up long periods of sitting and can be just what you need to stay mobile throughout the day.

To execute, prop your ankle on your knee, interlock your fingers behind your ankle and drop your elbow on as you pull yourself forward.

Hold for 2 mins or rock back and forth as you slowly mobilize your hip capsule.

If you wanted to apply @functionalrangeconditioning , you can use a #PAILs contraction by driving your knee up into your elbow and a #RAILs contraction by pulling down away from your elbow.
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🔻🔻🔻
#learnwithchungy
#FunctionalRangeSystems⠀⠀⠀⠀⠀⠀⠀
#FunctionalRangeConditioning
#FRCms
#ControlYourself
#JointHealth
#hipmobility
#externalrotation
#squatmobility
You’ll like this guy. ・・・ #Repost  @chungychung ・・・ This one is for you desk warriors. Using your hands, you can create a capsular block in order to maximize your hip external rotation in this seated stretch. This is extremely effective for breaking up long periods of sitting and can be just what you need to stay mobile throughout the day. To execute, prop your ankle on your knee, interlock your fingers behind your ankle and drop your elbow on as you pull yourself forward. Hold for 2 mins or rock back and forth as you slowly mobilize your hip capsule. If you wanted to apply @functionalrangeconditioning , you can use a #PAILs  contraction by driving your knee up into your elbow and a #RAILs  contraction by pulling down away from your elbow. . 🔻🔻🔻 #learnwithchungy  #FunctionalRangeSystems ⠀⠀⠀⠀⠀⠀⠀ #FunctionalRangeConditioning  #FRCms  #ControlYourself  #JointHealth  #hipmobility  #externalrotation  #squatmobility 
💥 SHOULDER CARS FOR BASEBALL PLAYERS 💥⁣
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🤯 Obviously being an overhead athlete and using our shoulders for a majority of the things we get paid for I’d say that the shoulder CAR is of high importance that doesn’t get a whole lot of attention ⚾️ ⁣
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💥 I get asked a lot what are some of the most important things that pitchers should do.. I typically respond by saying throwing efficiently, strength training with a purpose, and emphasis on recovery protocols.. I believe I am going to add FRC into that mix just because you feel like a million bucks after you complete a session. So much attention to detail which also carries over into the game of baseball 💥 ⁣
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💥 Major S/O to @vital.roots for working with me and @drheenan for setting it up! If you have any questions about FRC (@functionalrangeconditioning) I would highly encourage you to reach out to @vital.roots (especially if you’re in the Denver area) or search locally for coaches that can coach you during it. Take it from me it’s very inappropriate to try to do these movements on your own.. more than likely you’re doing them wrong. I know I was 💥 ⁣
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💁‍♀️ If you haven’t already go listen to the podcast I did with @ianmarkow by searching “The Robby Row Show - Ian Markow” and hear why FRC has a place in the baseball realm🥇 ⁣
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#FRC #FunctionalRangeConditioning #Athlete #Baseball #Movement #Kinstretch #CARS #PAILS #RAILS #BaseballTraining #Flexibility #Movement #Train #Training
💥 SHOULDER CARS FOR BASEBALL PLAYERS 💥⁣ ⁣ 🤯 Obviously being an overhead athlete and using our shoulders for a majority of the things we get paid for I’d say that the shoulder CAR is of high importance that doesn’t get a whole lot of attention ⚾️ ⁣ ⁣ 💥 I get asked a lot what are some of the most important things that pitchers should do.. I typically respond by saying throwing efficiently, strength training with a purpose, and emphasis on recovery protocols.. I believe I am going to add FRC into that mix just because you feel like a million bucks after you complete a session. So much attention to detail which also carries over into the game of baseball 💥 ⁣ ⁣ 💥 Major S/O to @vital.roots for working with me and @drheenan for setting it up! If you have any questions about FRC (@functionalrangeconditioning) I would highly encourage you to reach out to @vital.roots (especially if you’re in the Denver area) or search locally for coaches that can coach you during it. Take it from me it’s very inappropriate to try to do these movements on your own.. more than likely you’re doing them wrong. I know I was 💥 ⁣ ⁣ 💁‍♀️ If you haven’t already go listen to the podcast I did with @ianmarkow by searching “The Robby Row Show - Ian Markow” and hear why FRC has a place in the baseball realm🥇 ⁣ ⁣ #FRC  #FunctionalRangeConditioning  #Athlete  #Baseball  #Movement  #Kinstretch  #CARS  #PAILS  #RAILS  #BaseballTraining  #Flexibility  #Movement  #Train  #Training 
This one is for you desk warriors.

Using your hands, you can create a capsular block in order to maximize your hip external rotation in this seated stretch. This is extremely effective for breaking up long periods of sitting and can be just what you need to stay mobile throughout the day.

To execute, prop your ankle on your knee, interlock your fingers behind your ankle and drop your elbow on as you pull yourself forward.

Hold for 2 mins or rock back and forth as you slowly mobilize your hip capsule.

If you wanted to apply @functionalrangeconditioning , you can use a #PAILs contraction by driving your knee up into your elbow and a #RAILs contraction by pulling down away from your elbow.
.
🔻🔻🔻
#learnwithchungy
#FunctionalRangeSystems⠀⠀⠀⠀⠀⠀⠀
#FunctionalRangeConditioning
#FRCms
#ControlYourself
#JointHealth
#hipmobility
#externalrotation
#squatmobility
This one is for you desk warriors. Using your hands, you can create a capsular block in order to maximize your hip external rotation in this seated stretch. This is extremely effective for breaking up long periods of sitting and can be just what you need to stay mobile throughout the day. To execute, prop your ankle on your knee, interlock your fingers behind your ankle and drop your elbow on as you pull yourself forward. Hold for 2 mins or rock back and forth as you slowly mobilize your hip capsule. If you wanted to apply @functionalrangeconditioning , you can use a #PAILs  contraction by driving your knee up into your elbow and a #RAILs  contraction by pulling down away from your elbow. . 🔻🔻🔻 #learnwithchungy  #FunctionalRangeSystems ⠀⠀⠀⠀⠀⠀⠀ #FunctionalRangeConditioning  #FRCms  #ControlYourself  #JointHealth  #hipmobility  #externalrotation  #squatmobility 
Happy weekend,sanss aja yaaa #pails
Happy weekend,sanss aja yaaa #pails 
Ga ada yg baru di bawah matahari,so urus terangmu sendiri #yakaaan #pails
Ga ada yg baru di bawah matahari,so urus terangmu sendiri #yakaaan  #pails 
Did you know that you can ship your non-box packages such as #barrels , #drums , #bales , #bundles , #coils , #crates , #rugsandcarpets , #reels , #rolls , #pails and #tires with discounted rates as well? Get your free quote at www.shipnex.com now! #nex #worldwideshipping #nonboxpackages
@kehoekathryn was having some #lowbackpain while standing up from bending over.  Here is a basic move that helped her get rid of her back pain.  Please note: I believe this is primarily a symptom reducer not actually solving the issue.  However, this movement is very easy to remember, highly specific to the painful area, relatively safe, and fast acting!▶️▶️▶️▶️▶️▶️▶️▶️▶️▶️▶️▶️▶️▶️▶️▶️▶️▶️▶️▶️▶️▶️▶️▶️▶️▶️ when kathy and I are together, We are working on some hip mobility using #frc principles such as #cars and #pails/rails .  I believe these are the things that will eventually solve her issue however we haven’t practiced enough for her to confidently do in her own.▶️▶️▶️▶️▶️▶️▶️▶️▶️▶️▶️▶️▶️▶️▶️▶️▶️▶️▶️▶️▶️▶️▶️▶️▶️▶️▶️▶️▶️▶️▶️▶️▶️▶️▶️▶️▶️. This is an example of something I’ve learned over years of experience: the best exercise to solve the issue is the one that the client can consistently do correctly on their own !  Rehab takes time ! #rehab #spinehealth #catcow #frcms #lowback #spinalmobility #posteriorchain
@kehoekathryn was having some #lowbackpain  while standing up from bending over. Here is a basic move that helped her get rid of her back pain. Please note: I believe this is primarily a symptom reducer not actually solving the issue. However, this movement is very easy to remember, highly specific to the painful area, relatively safe, and fast acting!▶️▶️▶️▶️▶️▶️▶️▶️▶️▶️▶️▶️▶️▶️▶️▶️▶️▶️▶️▶️▶️▶️▶️▶️▶️▶️ when kathy and I are together, We are working on some hip mobility using #frc  principles such as #cars  and #pails /rails . I believe these are the things that will eventually solve her issue however we haven’t practiced enough for her to confidently do in her own.▶️▶️▶️▶️▶️▶️▶️▶️▶️▶️▶️▶️▶️▶️▶️▶️▶️▶️▶️▶️▶️▶️▶️▶️▶️▶️▶️▶️▶️▶️▶️▶️▶️▶️▶️▶️▶️. This is an example of something I’ve learned over years of experience: the best exercise to solve the issue is the one that the client can consistently do correctly on their own ! Rehab takes time ! #rehab  #spinehealth  #catcow  #frcms  #lowback  #spinalmobility  #posteriorchain 
#Repost 
Earlier this year I was blessed to have the opportunity to visit California and meet @hunterfitness
Spending 5 days in Long Beach taking multiple @kinstretch classes and 1:1 sessions really improved my body practice and my approach to physical health. 
More importantly my clients are getting amazing results.
I’m very thankful I get to wake up everyday and do what I do! Drawing on my physiotherapy knowledge and applying the principles of @functionalrangeconditioning to my clients. 
Once again like would like to thank Hunter for his time, the value I gained was incredible. What Hunter is providing to the people in LA is really exceptional and is something I would love to see replicated here in Liverpool. 
My aim is to educate all my clients so they are better than any PT, get them to move more and understand the human body doesn’t have a sell by date, it’s what you do on a daily basis that determines how you age and how well you move.

Come and try a KINSTRETCH class where the Mobility Gains are real just like Hunters!

Monday  @ 07:30 am @planetyoga_liverpool
Tuesday @ 20:15 pm  @acfitnessstudio 
Sunday  @ 11:15 am  @acfitnessstudio
🔻🔻⠀⠀⠀
#FunctionalRangeSystems⠀⠀⠀⠀⠀⠀
#Kinstretch
#ControlYourself
#Mobility
#BodyControl
#JointHealth
#Controlyourselfevenmore 
#primalmobility #kinstretch
#functionalrangeconditioning #controlyourself #neurologicalcontrol #CARs #PAILS #RAILS #Irradiate #Liverpool
#Repost  Earlier this year I was blessed to have the opportunity to visit California and meet @hunterfitness Spending 5 days in Long Beach taking multiple @kinstretch classes and 1:1 sessions really improved my body practice and my approach to physical health. More importantly my clients are getting amazing results. I’m very thankful I get to wake up everyday and do what I do! Drawing on my physiotherapy knowledge and applying the principles of @functionalrangeconditioning to my clients. Once again like would like to thank Hunter for his time, the value I gained was incredible. What Hunter is providing to the people in LA is really exceptional and is something I would love to see replicated here in Liverpool. My aim is to educate all my clients so they are better than any PT, get them to move more and understand the human body doesn’t have a sell by date, it’s what you do on a daily basis that determines how you age and how well you move. Come and try a KINSTRETCH class where the Mobility Gains are real just like Hunters! Monday @ 07:30 am @planetyoga_liverpool Tuesday @ 20:15 pm @acfitnessstudio Sunday @ 11:15 am @acfitnessstudio 🔻🔻⠀⠀⠀ #FunctionalRangeSystems ⠀⠀⠀⠀⠀⠀ #Kinstretch  #ControlYourself  #Mobility  #BodyControl  #JointHealth  #Controlyourselfevenmore  #primalmobility  #kinstretch  #functionalrangeconditioning  #controlyourself  #neurologicalcontrol  #CARs  #PAILS  #RAILS  #Irradiate  #Liverpool 
💥Knee/Tibial Controlled Articular Rotations:
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🔻Knee pain? Maybe you are lacking the fundamental joint motion of the knee.
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📌Performing these knee cars on a daily basis can help re-establish available ranges of motion and maintenance of these ranges for joint health and longevity.
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⚡️In this demonstration, it is an attempt to specifically target the knee joint.
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💥By blocking the femur it can disrupt any hip compensation.  The ankle is a little more difficult and is where people tend to get confused.
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Just pay attention to that large bony prominence in front of the knee. 💢Come to the MEDIAL (inside) aspect of that prominence.  Upon tibial external rotation, it should drift laterally away from the finger.  Upon tibial internal rotation it should push into the finger medially.  From here you can explore your full tibial ext. and int. rotation with extension.
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🔻Just try to avoid any wacky ankle movements.  You may be able to notice the outside group of muscles firing when I move the ankle joint.  Notice the difference compared without ankle compensations.  You will not see these muscle firing because the rotation is coming from the knee and not the ankle.
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@functionalrangeconditioning 
@andreaspina
#cars #shouldermobility #functionarangerelease #frc #functionalrangeconditioning #controlledarticularrotations #pails #rails #functionalrangesystems #frcms #controlyourself #calisthenics #mobility #fitnessjourney #fitnessaddict #inspire #workout #coaching #strength #personaltrainer #instagood #healthy #insta #gymrat #gym #gymlife #exercise #fitlife #fitness
💥Knee/Tibial Controlled Articular Rotations: . 🔻Knee pain? Maybe you are lacking the fundamental joint motion of the knee. . 📌Performing these knee cars on a daily basis can help re-establish available ranges of motion and maintenance of these ranges for joint health and longevity. . ⚡️In this demonstration, it is an attempt to specifically target the knee joint. . 💥By blocking the femur it can disrupt any hip compensation. The ankle is a little more difficult and is where people tend to get confused. . Just pay attention to that large bony prominence in front of the knee. 💢Come to the MEDIAL (inside) aspect of that prominence. Upon tibial external rotation, it should drift laterally away from the finger. Upon tibial internal rotation it should push into the finger medially.  From here you can explore your full tibial ext. and int. rotation with extension. . 🔻Just try to avoid any wacky ankle movements. You may be able to notice the outside group of muscles firing when I move the ankle joint.  Notice the difference compared without ankle compensations. You will not see these muscle firing because the rotation is coming from the knee and not the ankle. . @functionalrangeconditioning @andreaspina #cars  #shouldermobility  #functionarangerelease  #frc  #functionalrangeconditioning  #controlledarticularrotations  #pails  #rails  #functionalrangesystems  #frcms  #controlyourself  #calisthenics  #mobility  #fitnessjourney  #fitnessaddict  #inspire  #workout  #coaching  #strength  #personaltrainer  #instagood  #healthy  #insta  #gymrat  #gym  #gymlife  #exercise  #fitlife  #fitness 
Can't say enough about the learning, discovery, & growth we all experienced with @bethlewisfit this weekend at @crossfit77 & Project Momentum Fitness!  Awesome instruction, demonstration, & application of @kinstretch
& Functional Range Conditioning methods that engaged & challenged us all as athletes & coaches!  Thank you, Beth. Looking forward to what's next!  @adaptivecrossfit @wheelwod @crossroadsaaa @crossfit #getsomemo #adaptlife #beabettercoach #frc #cars #rails #pails #disability #ability #move #adaptiveathlete #adaptivecoach  #teachandlearnforever #functionalfitness

#Repost @bethlewisfit (@media.repost)
・・・
This is @gross.cameron, he is a Crossfit Adaptive Athlete and I had the pleasure of working with him today ❤️
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I am so grateful that I was invited by @klooamanda to come work with her athletes that are a part of a very cool organization called Project Momentum. This project trains clients with disabilities completely for free whether it’s for life or sport and it’s making people awesome. Thank you for this incredible opportunity Amanda. I loved every minute of it ❤️
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#kinstretch #functionalrangeconditioning #functionalrangesystems #controlyourself #doANYthing #crossfit #adaptiveathlete #training #fitness #body #education #northcarolina #mvmtscript #beawesome @functionalrangeconditioning @kinstretch @mvmt_rx @crossfit @crossfit77
Can't say enough about the learning, discovery, & growth we all experienced with @bethlewisfit this weekend at @crossfit77 & Project Momentum Fitness! Awesome instruction, demonstration, & application of @kinstretch & Functional Range Conditioning methods that engaged & challenged us all as athletes & coaches! Thank you, Beth. Looking forward to what's next! @adaptivecrossfit @wheelwod @crossroadsaaa @crossfit #getsomemo  #adaptlife  #beabettercoach  #frc  #cars  #rails  #pails  #disability  #ability  #move  #adaptiveathlete  #adaptivecoach  #teachandlearnforever  #functionalfitness  #Repost  @bethlewisfit (@media.repost) ・・・ This is @gross.cameron, he is a Crossfit Adaptive Athlete and I had the pleasure of working with him today ❤️ ______________________________________ I am so grateful that I was invited by @klooamanda to come work with her athletes that are a part of a very cool organization called Project Momentum. This project trains clients with disabilities completely for free whether it’s for life or sport and it’s making people awesome. Thank you for this incredible opportunity Amanda. I loved every minute of it ❤️ ______________________________________ #kinstretch  #functionalrangeconditioning  #functionalrangesystems  #controlyourself  #doANYthing  #crossfit  #adaptiveathlete  #training  #fitness  #body  #education  #northcarolina  #mvmtscript  #beawesome  @functionalrangeconditioning @kinstretch @mvmt_rx @crossfit @crossfit77
You've seen me muscle up before BUT this is particularly exciting because I have NOT been training this movement lately.
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I've not even been doing tons of pull ups.
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I've never hit a dead hang muscle up without swinging my legs before. This is a #PR ...
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All I'm doing is fixing my joints and a few "strength maintenance" lifts every week or two.
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Just doing #CARs and #PAILs and #RAILs is increasing my #performance .
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That is super exciting and not really surprising.
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🤔
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Think about how much harder you have to turn an old rusty un-lubricated gear -vs- a well oiled, well maintained gear.
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Good joints equals good performance.
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#makeshitworknice
#functionalrangeconditioning
#frc
#mobility
You've seen me muscle up before BUT this is particularly exciting because I have NOT been training this movement lately. . I've not even been doing tons of pull ups. . I've never hit a dead hang muscle up without swinging my legs before. This is a #PR  ... . All I'm doing is fixing my joints and a few "strength maintenance" lifts every week or two. . Just doing #CARs  and #PAILs  and #RAILs  is increasing my #performance  . . That is super exciting and not really surprising. . 🤔 . Think about how much harder you have to turn an old rusty un-lubricated gear -vs- a well oiled, well maintained gear. . Good joints equals good performance. . #makeshitworknice  #functionalrangeconditioning  #frc  #mobility 
Another amazing weekend at the @functionalrangerelease Upper Limb Course.
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FRR gave me a full understanding of effective manual soft tissue exploration, assessment, and treatment with INTENT.
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It was such a pleasure learning from these two docs! @drmchivers @mosesbernard
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Also got to meet a lot of awesome like minded manual therapists 👍🏼
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#cars #shouldermobility #functionarangerelease #frc #functionalrangeconditioning #controlledarticularrotations #pails #rails #functionalrangesystems #frcms #controlyourself #calisthenics #mobility #fitnessjourney #fitnessaddict #inspire #workout #coaching #strength #personaltrainer #instagood #healthy #insta #gymrat #gym #gymlife #exercise #fitlife #fitness
Another amazing weekend at the @functionalrangerelease Upper Limb Course. . FRR gave me a full understanding of effective manual soft tissue exploration, assessment, and treatment with INTENT. . It was such a pleasure learning from these two docs! @drmchivers @mosesbernard . Also got to meet a lot of awesome like minded manual therapists 👍🏼 . #cars  #shouldermobility  #functionarangerelease  #frc  #functionalrangeconditioning  #controlledarticularrotations  #pails  #rails  #functionalrangesystems  #frcms  #controlyourself  #calisthenics  #mobility  #fitnessjourney  #fitnessaddict  #inspire  #workout  #coaching  #strength  #personaltrainer  #instagood  #healthy  #insta  #gymrat  #gym  #gymlife  #exercise  #fitlife  #fitness 
Ga pernah niat untuk menaklukan gunung manapun,pendakian adalah pengabdian kecilku untuk sang  maha pencipta semesta #ithankyoujesus #pails
Ga pernah niat untuk menaklukan gunung manapun,pendakian adalah pengabdian kecilku untuk sang maha pencipta semesta #ithankyoujesus  #pails 
"Chris, I cannot believe how good my knees feel"
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This is so great to hear.
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@babiiss__ Thank you for Jocelyn - she has been killing it!
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My set up for knee #PAILs and #RAILs is 2 yoga blocks under the heel which allow me to get my leg beside the foot to apply the #isometrics.
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To get more passive internal rotation we allow the knee/leg to lean over, anchor the foot to my leg and then reposition the knee with support.
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We did light PAILs/RAILs as Jocelyn has a history of knee #pain.
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We did more #CARs afterwards and after a few weeks the feedback has been excellent.
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Standing up without pain for the #WIN.
"Chris, I cannot believe how good my knees feel" . This is so great to hear. . @babiiss__ Thank you for Jocelyn - she has been killing it! . My set up for knee #PAILs  and #RAILs  is 2 yoga blocks under the heel which allow me to get my leg beside the foot to apply the #isometrics . . To get more passive internal rotation we allow the knee/leg to lean over, anchor the foot to my leg and then reposition the knee with support. . We did light PAILs/RAILs as Jocelyn has a history of knee #pain . . We did more #CARs  afterwards and after a few weeks the feedback has been excellent. . Standing up without pain for the #WIN .
Naik turun selamat halleluya #arjunowelirang #pails #octbr312018
When Dan irradiates the gym shakes! 🤯🏋️‍♀️
This is my second session working with @daniel_soos_ , as you can see from his face he gives it 💯 literally!

It’s enjoyable to work with someone who wants to improve as much as Dan and is willing to put the work in.

Mobility Training can be tough, is not about sitting on a foam roller or rubbing tissue thinking that’s enough! 
This will just give you short term analgesic effect which is nice feeling but it won’t improve your mobility (usable ACTIVE flexibility).
It takes a lot of brain 🧠 and Work 🔨 to improve neural connections and create tissue adaptations over many weeks, months and years!
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Why do we use irradiation?
"The more you irradiate, the more Bioflow you engage. . .
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More Bioflow engaged means more mechanoreceptors activated. . .
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More mechanoreceptor activation means more afference. . .
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More affererence means more information for the nervous system . . .
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More information= enhanced motor learning." ⠀⠀⠀⠀⠀⠀⠀⠀⠀
-FRS Creator @drandreospina
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1:1 Mobility Training available!
Applying @functionalrangeconditioning & @stickmobility to create better moving humans.
🐒
@kinstretch classes
Monday  @ 07:30 am
Tuesday @ 20:15 pm 
Sunday  @ 11:15am
🔻🔻⠀⠀⠀
#FunctionalRangeSystems⠀⠀⠀⠀⠀⠀
#Kinstretch
#ControlYourself
#StickMobility 
#Mobility
#BodyControl
#JointHealth
#Controlyourselfevenmore 
#primalmobility #kinstretch
#functionalrangeconditioning #controlyourself #neurologicalcontrol #CARs #PAILS #RAILS #Irradiate #Liverpool
When Dan irradiates the gym shakes! 🤯🏋️‍♀️ This is my second session working with @daniel_soos_ , as you can see from his face he gives it 💯 literally! It’s enjoyable to work with someone who wants to improve as much as Dan and is willing to put the work in. Mobility Training can be tough, is not about sitting on a foam roller or rubbing tissue thinking that’s enough! This will just give you short term analgesic effect which is nice feeling but it won’t improve your mobility (usable ACTIVE flexibility). It takes a lot of brain 🧠 and Work 🔨 to improve neural connections and create tissue adaptations over many weeks, months and years! . . Why do we use irradiation? "The more you irradiate, the more Bioflow you engage. . . ⠀⠀⠀⠀⠀⠀⠀⠀⠀ More Bioflow engaged means more mechanoreceptors activated. . . ⠀⠀⠀⠀⠀⠀⠀⠀⠀ More mechanoreceptor activation means more afference. . . ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ More affererence means more information for the nervous system . . . ⠀⠀⠀⠀⠀⠀⠀⠀⠀ More information= enhanced motor learning." ⠀⠀⠀⠀⠀⠀⠀⠀⠀ -FRS Creator @drandreospina . . 1:1 Mobility Training available! Applying @functionalrangeconditioning & @stickmobility to create better moving humans. 🐒 @kinstretch classes Monday @ 07:30 am Tuesday @ 20:15 pm Sunday @ 11:15am 🔻🔻⠀⠀⠀ #FunctionalRangeSystems ⠀⠀⠀⠀⠀⠀ #Kinstretch  #ControlYourself  #StickMobility  #Mobility  #BodyControl  #JointHealth  #Controlyourselfevenmore  #primalmobility  #kinstretch  #functionalrangeconditioning  #controlyourself  #neurologicalcontrol  #CARs  #PAILS  #RAILS  #Irradiate  #Liverpool 
Happy Halloween 🎃!! I know a few little kiddos will enjoy these little boos tonight!! 👻... Thank you @q4y3n for bringing out the creative side in me again!! 🙏🏽♥️
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#happy #halloween #cute #sweet #treats #boo #ghost #cake #pops #pumpkin #candy #pails #orange #sixlets #purodulce #purodulcecakes
@Kinstretch classes coming soon every Tuesday @ 20:15 pm and Sunday @ 11:15am
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Classes will be held in a brand new spacious studio on east Prescott road, Liverpool. @acfitnessstudio
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KINSTRETCH® is a movement enhancement system the develops maximum body control, flexibility, and USABLE ranges of motion.
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Unlike many training systems, KINSTRETCH practice is complete with a self-assessment system allowing the ability to monitor your own body for dysfunction that may be causing pain, loss of performance, or that may be putting you at increased chance of injury.
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Limited to 10 people per class!
(60 minute)
Class content 📝
1️⃣ Daily self assessment of joints.
2️⃣ Movement to develop body awareness and control.
3️⃣ Isometric inputs to expand tissue and usable joint ranges of motion.
 4️⃣ Breath Work.
Investment costs £10.
🔻🔻⠀⠀⠀
#FunctionalRangeSystems⠀⠀⠀⠀⠀⠀
#Kinstretch
#ControlYourself
#Mobility
#BodyControl
#JointHealth
#Controlyourselfevenmore 
#primalmobility #kinstretch
#functionalrangeconditioning #controlyourself #neurologicalcontrol #CARs #PAILS #RAILS #Irradiate #Liverpool
@Kinstretch classes coming soon every Tuesday @ 20:15 pm and Sunday @ 11:15am . . Classes will be held in a brand new spacious studio on east Prescott road, Liverpool. @acfitnessstudio . . KINSTRETCH® is a movement enhancement system the develops maximum body control, flexibility, and USABLE ranges of motion. . . Unlike many training systems, KINSTRETCH practice is complete with a self-assessment system allowing the ability to monitor your own body for dysfunction that may be causing pain, loss of performance, or that may be putting you at increased chance of injury. . . Limited to 10 people per class! (60 minute) Class content 📝 1️⃣ Daily self assessment of joints. 2️⃣ Movement to develop body awareness and control. 3️⃣ Isometric inputs to expand tissue and usable joint ranges of motion. 4️⃣ Breath Work. Investment costs £10. 🔻🔻⠀⠀⠀ #FunctionalRangeSystems ⠀⠀⠀⠀⠀⠀ #Kinstretch  #ControlYourself  #Mobility  #BodyControl  #JointHealth  #Controlyourselfevenmore  #primalmobility  #kinstretch  #functionalrangeconditioning  #controlyourself  #neurologicalcontrol  #CARs  #PAILS  #RAILS  #Irradiate  #Liverpool 
Get your costumes and trick or treat pails ready for candy!! It’s almost time! 🎃🍭🍬🍫 #halloween #trickortreat #candy #pails #royalicing #decoratedsugarcookies #pumpkins #jackolantern #sugarcookies #sweetksbakery
The kids had a great time making Halloween candy buckets at Cowboy Alex Storytime. Signup for November classes at: royaloakrec.com #storytime #reading #books #crafts #kids #learn #insects #cowboyalexstorytime #cowboyalex.com #pails #buckets #spiders #felt #halloween #candy #November #October #trickortreat #teaching #education
The kids had a great time making Halloween candy buckets at Cowboy Alex Storytime. Signup for November classes at: royaloakrec.com #storytime #reading #books #crafts #kids #learn #insects #cowboyalexstorytime #cowboyalex.com #pails #buckets #spiders #felt #halloween #candy #November
🚨 Mobility Monday🚨
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Switching up the position on my hip CARs. Lying on my side during IR or ER can be a bit challenging due to the change in direction but the benefits stay the same.
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See that green block I’m holding on to for dear life? That’s my feedback mechanism. Since I’m in a new position, I need help “reminding” my trunk to stay rigid during external rotation. Mind to muscle connection is 🔑
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#bostonfitness #rails #dynamicwarmup #prehab #rehab #oneononepersonaltraining #smallgrouptraining #bootcampworkout #strengthandconditioning #mobilitytraining #flexibilitytraining #healthylifestyle  #healthandfitness #fitness #getfit #movementpatterns #CAR #FRC #rails #movementmonday #mobilitymonday #smashyourgoals #pails #motivationmonday #hipmobility #hips #hipcars #externalrotation
🚨 Mobility Monday🚨 . . . Switching up the position on my hip CARs. Lying on my side during IR or ER can be a bit challenging due to the change in direction but the benefits stay the same. . . See that green block I’m holding on to for dear life? That’s my feedback mechanism. Since I’m in a new position, I need help “reminding” my trunk to stay rigid during external rotation. Mind to muscle connection is 🔑 . . . . #bostonfitness  #rails  #dynamicwarmup  #prehab  #rehab  #oneononepersonaltraining  #smallgrouptraining  #bootcampworkout  #strengthandconditioning  #mobilitytraining  #flexibilitytraining  #healthylifestyle  #healthandfitness  #fitness  #getfit  #movementpatterns  #CAR  #FRC  #rails  #movementmonday  #mobilitymonday  #smashyourgoals  #pails  #motivationmonday  #hipmobility  #hips  #hipcars  #externalrotation 
Happy Halloween! 🎃👻😈 @mcdonalds @mcdonaldscanada 
Halloween Happy Meal: 1992 Halloween pails 🇺🇸🇨🇦
#Halloween #McDonald’s #Pails #Retro #Vintage #goodoldays #trickortreat #1992 #mcdonalds #mcdcanada #october #happymealtoys #flashback
💥An hour of functional mobility fit into a 1min. time lapse this morning.
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💢Explore all of your ranges consistently.  If you do not try to use your body in a way outside of your ranges of motion, the range of motion will not be available to you when you need it.
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⚡️You have to maintain ranges to keep ranges.  Otherwise the body’s tissues will remodel and get ride of those ranges.
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💥The body is very efficient.  The body will expend energy to keep ranges alive and available if you use them.  But if you don’t, why waste the energy to keep muscular tissue necessary for that movement?
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⚡️The body says lets just add some dead tissue that doesn’t require energy.  That’s the way your body works.  Therefore, maintain consistent mobility.
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@functionalrangeconditioning @functionalrangerelease @drandreospina @danajohnflows @mosesbernard @coachzachdeck 
#cars #shouldermobility #functionarangerelease #frc #functionalrangeconditioning #controlledarticularrotations #pails #rails
💥An hour of functional mobility fit into a 1min. time lapse this morning. . 💢Explore all of your ranges consistently.  If you do not try to use your body in a way outside of your ranges of motion, the range of motion will not be available to you when you need it. . ⚡️You have to maintain ranges to keep ranges.  Otherwise the body’s tissues will remodel and get ride of those ranges. . 💥The body is very efficient.  The body will expend energy to keep ranges alive and available if you use them.  But if you don’t, why waste the energy to keep muscular tissue necessary for that movement? . ⚡️The body says lets just add some dead tissue that doesn’t require energy.  That’s the way your body works. Therefore, maintain consistent mobility. . @functionalrangeconditioning @functionalrangerelease @drandreospina @danajohnflows @mosesbernard @coachzachdeck #cars  #shouldermobility  #functionarangerelease  #frc  #functionalrangeconditioning  #controlledarticularrotations  #pails  #rails 
😃🏋️‍♀️Dunphy Squats 🏋️‍♀️😃
Great work Jared!! TY for the shout-out brother 🙏👊
Repost from @kc_recovery_day - Highlight from tonight’s #StickAndMove class with @jared_dyem
😰 @stickmobility #DunphySquats on Steroids
☠️10 reps of these...RIP my legs
🤷‍♂️That’s a damn nice squat tho
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Jared runs these classes every Thursday at 6 pm. It’s an absolute game changer for mobility training and movement improvement. Adults and athletes! 10/10 would recommend.
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📲Follow @jared_dyem and try his class! #stickmobility #movementmadebetter #mobilitytraining #mobility #movement #PAILs #RAILs #functionalrangeconditioning
😃🏋️‍♀️Dunphy Squats 🏋️‍♀️😃 Great work Jared!! TY for the shout-out brother 🙏👊 Repost from @kc_recovery_day - Highlight from tonight’s #StickAndMove  class with @jared_dyem 😰 @stickmobility #DunphySquats  on Steroids ☠️10 reps of these...RIP my legs 🤷‍♂️That’s a damn nice squat tho . Jared runs these classes every Thursday at 6 pm. It’s an absolute game changer for mobility training and movement improvement. Adults and athletes! 10/10 would recommend. . 📲Follow @jared_dyem and try his class! #stickmobility  #movementmadebetter  #mobilitytraining  #mobility  #movement  #PAILs  #RAILs  #functionalrangeconditioning 
#Repost @kc_recovery_day with @get_repost
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Highlight from tonight’s #StickAndMove class with @jared_dyem
😰 @stickmobility Dunphey Squats on Steroids
☠️10 reps of these...RIP my legs
🤷‍♂️That’s a damn nice squat tho
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I run these classes every Thursday at 6 pm. It’s an absolute game changer for mobility training and movement improvement. Adults and athletes! 10/10 would recommend.
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#stickmobility #mobilitytraining #mobility #movement #PAILs #RAILs #functionalrangeconditioning #movementmadebetter #controlyourself #hipmobility #squat #squatober #fitness #fit #performbetter
#Repost  @kc_recovery_day with @get_repost ・・・ Highlight from tonight’s #StickAndMove  class with @jared_dyem 😰 @stickmobility Dunphey Squats on Steroids ☠️10 reps of these...RIP my legs 🤷‍♂️That’s a damn nice squat tho . I run these classes every Thursday at 6 pm. It’s an absolute game changer for mobility training and movement improvement. Adults and athletes! 10/10 would recommend. . #stickmobility  #mobilitytraining  #mobility  #movement  #PAILs  #RAILs  #functionalrangeconditioning  #movementmadebetter  #controlyourself  #hipmobility  #squat  #squatober  #fitness  #fit  #performbetter 
Highlight from tonight’s #StickAndMove class with @jared_dyem
😰 @stickmobility Dunphey Squats on Steroids
☠️10 reps of these...RIP my legs
🤷‍♂️That’s a damn nice squat tho
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Jared runs these classes every Thursday at 6 pm. It’s an absolute game changer for mobility training and movement improvement. Adults and athletes! 10/10 would recommend.
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📲Follow @jared_dyem and try his class! #stickmobility #mobilitytraining #mobility #movement #PAILs #RAILs #functionalrangeconditioning
Highlight from tonight’s #StickAndMove  class with @jared_dyem 😰 @stickmobility Dunphey Squats on Steroids ☠️10 reps of these...RIP my legs 🤷‍♂️That’s a damn nice squat tho . Jared runs these classes every Thursday at 6 pm. It’s an absolute game changer for mobility training and movement improvement. Adults and athletes! 10/10 would recommend. . 📲Follow @jared_dyem and try his class! #stickmobility  #mobilitytraining  #mobility  #movement  #PAILs  #RAILs  #functionalrangeconditioning 
Pail of all pails 🙌 20L you can mix, store or move a variety of materials
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#circlebrand #circlebrandtools #wallboardtrimandtool #wtt #drywall #drywallnation #drywalltools #toolsofthetrade #tools #tool #pails #interiordesign #interior #remodeling #remodel #diy #taping #taper #drywallinstallation
Getting ready for the craft project at Cowboy Alex Storytime. Next Storytime coming up on Saturday, October 27th at 11am. Signup at royaloakrec.com #storytime #reading #books #crafts #kids #saturday #learn #cowboyalexstorytime #cowboyalex.com #pails #buckets #spiders #felt #halloween #candy
Fundraising buckets starting  to shape up!!!
Over the next few months we will be ramping up our campaign to raise awareness of @centredsoul and what we do! So if you see us out and about...come over say hello & help us raise some funds for needed services in our community!
#birthtrauma #perinatalmentalhealth #BTAPS #PAILS
Fundraising buckets starting to shape up!!! Over the next few months we will be ramping up our campaign to raise awareness of @centredsoul and what we do! So if you see us out and about...come over say hello & help us raise some funds for needed services in our community! #birthtrauma  #perinatalmentalhealth  #BTAPS  #PAILS 
#Humanflag negatives. .
I've finally got my hand #pain cleared up from doing tons of #PAILs and #RAILs in deep wrist #extension and #flexion
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Back to working the flag with some eccentrics and side plank variations.
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What are you working on today?!
#Humanflag  negatives. . I've finally got my hand #pain  cleared up from doing tons of #PAILs  and #RAILs  in deep wrist #extension  and #flexion  . Back to working the flag with some eccentrics and side plank variations. . What are you working on today?!
Comparison of 3 minutes of PAILS and 6 minutes of massage techniques to increase lateral flexion(side-bending)
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First pictures show change after massage techniques on the left side of neck and second shows after PAILS on the right side of neck.
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As you can see, there is not much of a difference in the range of improvement using either techniques, however, it took 6 minutes of MT techniques to gain same new range as 3 minutes of PAILS (left and right started at same degree of ROM) 🔸
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The takeaway I’m aiming for here is there are some cases in which giving other input to the nervous system, whether through pails/rails/, PNF, breathing exercises, etc., before beginning massage techniques can not only save your hands, but also save time that you may have spent using your hands to try to “relax” the more superficial muscles. 🔸
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Also, drawing lines is difficult. 
Thanks @liz.henley88
Comparison of 3 minutes of PAILS and 6 minutes of massage techniques to increase lateral flexion(side-bending) 🔸 🔸 First pictures show change after massage techniques on the left side of neck and second shows after PAILS on the right side of neck. 🔸 🔸 As you can see, there is not much of a difference in the range of improvement using either techniques, however, it took 6 minutes of MT techniques to gain same new range as 3 minutes of PAILS (left and right started at same degree of ROM) 🔸 🔸 The takeaway I’m aiming for here is there are some cases in which giving other input to the nervous system, whether through pails/rails/, PNF, breathing exercises, etc., before beginning massage techniques can not only save your hands, but also save time that you may have spent using your hands to try to “relax” the more superficial muscles. 🔸 🔸 Also, drawing lines is difficult. Thanks @liz.henley88
Get ready for the craft project at Cowboy Alex Storytime. Next Storytime coming up on Saturday, October 27th at 11am. Signup at royaloakrec.com #storytime #reading #books #crafts #kids #saturday #learn #cowboyalexstorytime #cowboyalex.com #pails #buckets #spiders #felt #halloween #candy
K N O C K ,  K N O C K . . . Who's there? Willie! Fresh roasted coffee to your door, always better than a cringeful joke. Even better, we deliver in reusable pails for less waste👍#willieonsocial
K N O C K , K N O C K . . . Who's there? Willie! Fresh roasted coffee to your door, always better than a cringeful joke. Even better, we deliver in reusable pails for less waste👍#willieonsocial 
Are you somebody who suffers from lack of hip mobility or “tight hips”, low back pain or maybe have just been struggling with the depth of your squat? Give this simple Hip 90/90 exercise a try!
⠀
🤷🏼‍♀️ So what are PAILs? They are known as Progressive Angular Isometric Load
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In other words, an exercise that allows you to actively control and improve your functional range of motion.
⠀
Start off by having your dominant leg placed 90 degrees in front of you and the other leg 90 degrees to the side of you.
⠀
Actively drive both sides that are touching (or are close to) the ground further into the ground - Hold for 10-20 seconds.
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Keeping your back neutral, lean toward your front hip - Hold for another 10-20 seconds.
⠀
Turn to the other hip - Hold for another 10-20 seconds.
⠀
🔁 Repeat 3-4 times then flip to other side.
⠀
For regressions of this exercise; shoot me a DM!
⠀
• video is done without holds to create a quicker image•
Are you somebody who suffers from lack of hip mobility or “tight hips”, low back pain or maybe have just been struggling with the depth of your squat? Give this simple Hip 90/90 exercise a try! ⠀ 🤷🏼‍♀️ So what are PAILs? They are known as Progressive Angular Isometric Load ⠀ In other words, an exercise that allows you to actively control and improve your functional range of motion. ⠀ Start off by having your dominant leg placed 90 degrees in front of you and the other leg 90 degrees to the side of you. ⠀ Actively drive both sides that are touching (or are close to) the ground further into the ground - Hold for 10-20 seconds. ⠀ Keeping your back neutral, lean toward your front hip - Hold for another 10-20 seconds. ⠀ Turn to the other hip - Hold for another 10-20 seconds. ⠀ 🔁 Repeat 3-4 times then flip to other side. ⠀ For regressions of this exercise; shoot me a DM! ⠀ • video is done without holds to create a quicker image•
Need a pail of fuel? How about a drum of fuel? Oh, none of that, you just need a fuel can? We've got you covered... Let CSS know what you need before your next race and we will have it ready to go! We have a large selection of fuel to meet your needs!

@vpracingfuels 
#css #centralspeedsupply #seriouspartsforseriousracing #speedshop #supportyourlocalspeedshop #gofastparts #gofastgoodies #oklahoma #vp #vpracing #vpracingfuels #pails #drums #fuelcan #allthefuels
💥 Shoulder External Rotation 💥⠀
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First, depress the scapula, neutralizing the shoulder and allowing the rotator cuff muscles to access better activation. ⠀
⠀
I begin with internal rotation PAILS contraction to drive into the block for 10-15 seconds. Then, follow the contraction with a 10 second external rotation RAILS contraction trying to lift my wrist off the block. ⠀
⠀
This exercise is great for improving external ROM, one of the first things we test for when confirming the source of shoulder pain and dysfunction. It's important to work these ranges specifically and often in order to see desired improvement.⠀
⠀
@functionalrangeconditioning⠀
⠀
#rmt #sportsmassage #massage #frc #shoulder #athletes #healthy #functionalrange #jointhealth #pails #rails #cars #movement
💥 Shoulder External Rotation 💥⠀ ⠀ First, depress the scapula, neutralizing the shoulder and allowing the rotator cuff muscles to access better activation. ⠀ ⠀ I begin with internal rotation PAILS contraction to drive into the block for 10-15 seconds. Then, follow the contraction with a 10 second external rotation RAILS contraction trying to lift my wrist off the block. ⠀ ⠀ This exercise is great for improving external ROM, one of the first things we test for when confirming the source of shoulder pain and dysfunction. It's important to work these ranges specifically and often in order to see desired improvement.⠀ ⠀ @functionalrangeconditioning⠀ ⠀ #rmt  #sportsmassage  #massage  #frc  #shoulder  #athletes  #healthy  #functionalrange  #jointhealth  #pails  #rails  #cars  #movement 
sehat dan semakin di berkati mas gih,,selamat bertmbh lagi #pails #brotherventure @orlando_ojc
Sneak peek of our Wellness Boxes due to be released VERY SOON!!!
Remember @centredsoul is a Social Enterprise,not for profit organisation,which means every purchase you make with us feeds back into providing a needed service, which we are providing in the community! #centredsoul #newry #birthtrauma #perinatalmh #BTAPS #PAILS
Sneak peek of our Wellness Boxes due to be released VERY SOON!!! Remember @centredsoul is a Social Enterprise,not for profit organisation,which means every purchase you make with us feeds back into providing a needed service, which we are providing in the community! #centredsoul  #newry  #birthtrauma  #perinatalmh  #BTAPS  #PAILS 
💥 Do your hips lie? (see what I did there) SOUND ON 💥⁣
⁣
🤯 I believe that @functionalrangeconditioning is going to be the next big thing in the baseball space if it isn’t already. We as athletes are learning to move heavy weights very efficiently but with the use of FRC we can learn to move super efficiently under high loads thus preserving our bodies from breaking down faster n easier ⚾️ .⁣
⁣
💥 Again, huge S/O to @vital.roots for getting @drheenan and I in there to experience some 1 on 1 FRC - If you have any questions about FRC (functional range conditioning) I would highly encourage you to reach out to @vital.roots (especially if you’re in the Denver area) or search locally for coaches that can coach you during it 💥 ⁣
⁣
I encourage you (if you’re interested in moving efficiently) to follow and reach out to these accounts⁣
⁣
@vital.roots⁣
@ianmarkow⁣
@functionalrangeconditioning⁣
@wild.feminine ⁣
@t_benn⁣
@frankduffyfitness⁣
⁣
💁‍♀️ If you haven’t already go listen to the podcast I did with @ianmarkow by searching “The Robby Row Show - Ian Markow” and hear why FRC has a place in the baseball realm🥇 ⁣
⁣
#FRC #FunctionalRangeConditioning #Athlete #Baseball #Movement #Kinstretch #CARS #PAILS #RAILS #BaseballTraining #Flexibility
💥 Do your hips lie? (see what I did there) SOUND ON 💥⁣ ⁣ 🤯 I believe that @functionalrangeconditioning is going to be the next big thing in the baseball space if it isn’t already. We as athletes are learning to move heavy weights very efficiently but with the use of FRC we can learn to move super efficiently under high loads thus preserving our bodies from breaking down faster n easier ⚾️ .⁣ ⁣ 💥 Again, huge S/O to @vital.roots for getting @drheenan and I in there to experience some 1 on 1 FRC - If you have any questions about FRC (functional range conditioning) I would highly encourage you to reach out to @vital.roots (especially if you’re in the Denver area) or search locally for coaches that can coach you during it 💥 ⁣ ⁣ I encourage you (if you’re interested in moving efficiently) to follow and reach out to these accounts⁣ ⁣ @vital.roots⁣ @ianmarkow⁣ @functionalrangeconditioning⁣ @wild.feminine ⁣ @t_benn⁣ @frankduffyfitness⁣ ⁣ 💁‍♀️ If you haven’t already go listen to the podcast I did with @ianmarkow by searching “The Robby Row Show - Ian Markow” and hear why FRC has a place in the baseball realm🥇 ⁣ ⁣ #FRC  #FunctionalRangeConditioning  #Athlete  #Baseball  #Movement  #Kinstretch  #CARS  #PAILS  #RAILS  #BaseballTraining  #Flexibility 
Gym. fitness. girls believe in yourself 💪💪👌👌 📷 @stunningfitnessmodels
@whitneyjones_ifbbpro @whitneyjones_ifbbpro @fitness.ssa @fitness @fitness.ssa 
Follow 👉@fitness_academy #memes #gymmemes
#workout #inspiration #humor #motivation #models #bodybuilding #pails #funny #ripped #gym #couples #crossfit #photooftheday #exercise #like4likes #training #shredded #abs #sixpacks #strength #strongwomen # thuglife #squats #biceps #ripped #gymfails #aesthetic #fitnessacademy
Gym. fitness. girls believe in yourself 💪💪👌👌 📷 @stunningfitnessmodels @whitneyjones_ifbbpro @whitneyjones_ifbbpro @fitness.ssa @fitness @fitness.ssa Follow 👉@fitness_academy #memes  #gymmemes  #workout  #inspiration  #humor  #motivation  #models  #bodybuilding  #pails  #funny  #ripped  #gym  #couples  #crossfit  #photooftheday  #exercise  #like4likes  #training  #shredded  #abs  #sixpacks  #strength  #strongwomen  # thuglife #squats  #biceps  #ripped  #gymfails  #aesthetic  #fitnessacademy 
“Why can’t they understand? 
If I become blind
In one of my eyes,
Of course I am still grateful
For the vision that remains in the other.

But I will never stop mourning the absence of 
My precious eye
The one which I lost.

My vision has changed forever. 
I will never, ever 
See things the same way again.”
—Joanne Cacciatore 
Today is the day the world recognizes our pain; the day the non-loss world acknowledges the loss parents. We don’t need this day as every day we remember the piece of us that we have lost. But for the rest of the world,  I hope they take a moment today to show love and remember our babies today. 
I pray this day, like all others is gentle on you and you are given a chance to honor and remember your sweet baby(ies) in a beautiful way. ❤️ Please share their names with us here so we can remember them with you! ❤️ #findingmarysway #pregnancyandinfantloss #pregnancyandinfantlossawareness #pails #pail #twinlesstwin #remembranceday #waveoflight #waveoflight2018 #october15 #babyloss #rememberingourbabies
“Why can’t they understand? If I become blind In one of my eyes, Of course I am still grateful For the vision that remains in the other. But I will never stop mourning the absence of My precious eye The one which I lost. My vision has changed forever. I will never, ever See things the same way again.” —Joanne Cacciatore Today is the day the world recognizes our pain; the day the non-loss world acknowledges the loss parents. We don’t need this day as every day we remember the piece of us that we have lost. But for the rest of the world, I hope they take a moment today to show love and remember our babies today. I pray this day, like all others is gentle on you and you are given a chance to honor and remember your sweet baby(ies) in a beautiful way. ❤️ Please share their names with us here so we can remember them with you! ❤️ #findingmarysway  #pregnancyandinfantloss  #pregnancyandinfantlossawareness  #pails  #pail  #twinlesstwin  #remembranceday  #waveoflight  #waveoflight2018  #october15  #babyloss  #rememberingourbabies 
Christmas Pails!🎅🎁
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Perfect little gifts for those little ones❄
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My girls had these last year and now use them for their pens and pencils😁
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🌟There is a Peppa pig/my little pony lollipops and the character bars can be trolls, paw patrol, pj mask and my little pony but this is based on the stock I have in at the time🌟
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#pails #christmas #personalised #chocolatecoins #cadbury #kinder #pjmask #lollipop #pawpatrol #rubble #chase #haribo #tangfasticface #hippo #jellypop #reindeer #maandpaloves
Christmas Pails!🎅🎁 . . Perfect little gifts for those little ones❄ . . My girls had these last year and now use them for their pens and pencils😁 . . 🌟There is a Peppa pig/my little pony lollipops and the character bars can be trolls, paw patrol, pj mask and my little pony but this is based on the stock I have in at the time🌟 . . #pails  #christmas  #personalised  #chocolatecoins  #cadbury  #kinder  #pjmask  #lollipop  #pawpatrol  #rubble  #chase  #haribo  #tangfasticface  #hippo  #jellypop  #reindeer  #maandpaloves 
🤸‍♀️ MOBILITY 🤸‍♀️
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Today I had the pleasure of being taken through CARS daily mobility routine by @mitchforbesy - such an amazing learning experience and found out a lot about how my body moves. Now I've got some fantastic daily exercises to help bulletproof my joints 💪
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#cars #mobility #exercises #mobilitywod #wod #stretching #functionalmovement #mybody #learning #pt #personaltrainer #jointhealth #healthybody #health #fitness #fitnessfirst #bodiesbybanana #fitnessjourney #fitfam #education #PAILS #RAILS #mobilitytraining #northernbeaches #balgowlah
🤸‍♀️ MOBILITY 🤸‍♀️ . . . . Today I had the pleasure of being taken through CARS daily mobility routine by @mitchforbesy - such an amazing learning experience and found out a lot about how my body moves. Now I've got some fantastic daily exercises to help bulletproof my joints 💪 . . . #cars  #mobility  #exercises  #mobilitywod  #wod  #stretching  #functionalmovement  #mybody  #learning  #pt  #personaltrainer  #jointhealth  #healthybody  #health  #fitness  #fitnessfirst  #bodiesbybanana  #fitnessjourney  #fitfam  #education  #PAILS  #RAILS  #mobilitytraining  #northernbeaches  #balgowlah 
90/90 PAILs/RAILs with @frankieedgar working on mobilizing internal/external hip rotation. Preparations for #ufcdenver 
__________________________________

Our goal in every base position is to access mobility when training this frequently you will be able to develop long term adaptations needed to enhance overall performance and sport readiness. ➡️progressive and regressive angular Isometrics is used to strengthen the muscles that are on stretch (PAILs) or the muscles that are in the closed angle (RAILs) ➡️This should be trained on its own 1-2 times a week to maximize your ability to mobilize joints. 
__________________________________

Frankie is getting ready to go into the fight an even better version than before. That’s scary for anyone to handle! 
___________________________________

FIGHT READY: Combat Sports Strength Program- DM FOR LINK!! FIGHT STRONG: MMA strength & power program- DM FOR LINK!! ———————————————————————— @iron.army @apemanstrong @fightcampconditioning @fightscienceinstitute #mmastrengthandconditioningcoach #mma #ufc #frankieedgar #physicaltherapy #frc #frcms #movement #pails #rails #mobility #strength #strengthcoach #physicalpreparation #controlyourself #darustrong @functionalrangeconditioning @drandreospina
90/90 PAILs/RAILs with @frankieedgar working on mobilizing internal/external hip rotation. Preparations for #ufcdenver  __________________________________ Our goal in every base position is to access mobility when training this frequently you will be able to develop long term adaptations needed to enhance overall performance and sport readiness. ➡️progressive and regressive angular Isometrics is used to strengthen the muscles that are on stretch (PAILs) or the muscles that are in the closed angle (RAILs) ➡️This should be trained on its own 1-2 times a week to maximize your ability to mobilize joints. __________________________________ Frankie is getting ready to go into the fight an even better version than before. That’s scary for anyone to handle! ___________________________________ FIGHT READY: Combat Sports Strength Program- DM FOR LINK!! FIGHT STRONG: MMA strength & power program- DM FOR LINK!! ———————————————————————— @iron.army @apemanstrong @fightcampconditioning @fightscienceinstitute #mmastrengthandconditioningcoach  #mma  #ufc  #frankieedgar  #physicaltherapy  #frc  #frcms  #movement  #pails  #rails  #mobility  #strength  #strengthcoach  #physicalpreparation  #controlyourself  #darustrong  @functionalrangeconditioning @drandreospina
Not all days are great ones. Coaches make mistakes too. Instagram doesn’t have to be all of your best material. .
P.S. Medial/lateral box hops are hard lol
Not all days are great ones. Coaches make mistakes too. Instagram doesn’t have to be all of your best material. . P.S. Medial/lateral box hops are hard lol
After this morning’s Kinstretch class, my shoulders asked me to skip this presentation, but @pamowensfitness delivers too much knowledge on mobility, joint strength and health to miss it. Great job Pam! #mobility #CARs #PAILs/RAILs #wgfs2018
After this morning’s Kinstretch class, my shoulders asked me to skip this presentation, but @pamowensfitness delivers too much knowledge on mobility, joint strength and health to miss it. Great job Pam! #mobility  #CARs  #PAILs /RAILs #wgfs2018 
Spreading the @functionalrangeconditioning love. Some people just get it. @drheenan is one of them. 
#Repost @drheenan with @get_repost
・・・
Mobility is important regardless if you are trying to throw 100mph or live a pain-free life.
-
Unfortunately, many half hazardous do mobility drills without understanding of context of movement. Mobility without stability is instability, and is one of our  greatest risk factors for injury and decreased performance.
-
@functionalrangeconditioning does a great job at layering movement on mobility. We have been using these principles of movement and mobility on athletes long before I ever heard of FRC, but I absolutely love the coaching cues and many of the drills they use to highlight inefficient patterns.
-
I plan to take some FRC courses in 2019, but in the mean time, check out some people who use this as their primary tool.
-
@vital.roots
@t_benn
@wild.feminine
@ianmarkow 
@frankduffyfitness
👍👍👍👍👍👍
-
Now enjoy watching @robbyrow12 and I get our asses kicked
-
#Repost from @robbyrow12. 💥 These shoulder CARS are no joke 💥.
-
🤯 Obviously being an overhead athlete and using our shoulders for a majority of the things we get paid for I’d say that the shoulder CAR is of high importance that doesn’t get a whole lot of attention ⚾️ .
-
💥 Again, huge S/O to @vital.roots for getting @drheenan and I in there to experience some 1 on 1 FRC - If you have any questions about FRC (functional range conditioning) I would highly encourage you to reach out to @vital.roots (especially if you’re in the Denver area) or search locally for coaches that can coach you during it 💥 .
-
💁‍♀️ If you haven’t already go listen to the podcast I did with @ianmarkow by searching “The Robby Row Show - Ian Markow” and hear why FRC has a place in the baseball realm🥇 .
-
#FRC #FunctionalRangeConditioning #Athlete #Baseball #Movement #Kinstretch #CARS #PAILS #RAILS #BaseballTraining #Flexibility #pitchertraining #pitching #pitchingdrills #baseballworkout #baseballtraining #baseballmom #baseballdad #baseballcoach #pitchingcoach #strengthcoach
Spreading the @functionalrangeconditioning love. Some people just get it. @drheenan is one of them. #Repost  @drheenan with @get_repost ・・・ Mobility is important regardless if you are trying to throw 100mph or live a pain-free life. - Unfortunately, many half hazardous do mobility drills without understanding of context of movement. Mobility without stability is instability, and is one of our greatest risk factors for injury and decreased performance. - @functionalrangeconditioning does a great job at layering movement on mobility. We have been using these principles of movement and mobility on athletes long before I ever heard of FRC, but I absolutely love the coaching cues and many of the drills they use to highlight inefficient patterns. - I plan to take some FRC courses in 2019, but in the mean time, check out some people who use this as their primary tool. - @vital.roots @t_benn @wild.feminine @ianmarkow @frankduffyfitness 👍👍👍👍👍👍 - Now enjoy watching @robbyrow12 and I get our asses kicked - #Repost  from @robbyrow12. 💥 These shoulder CARS are no joke 💥. - 🤯 Obviously being an overhead athlete and using our shoulders for a majority of the things we get paid for I’d say that the shoulder CAR is of high importance that doesn’t get a whole lot of attention ⚾️ . - 💥 Again, huge S/O to @vital.roots for getting @drheenan and I in there to experience some 1 on 1 FRC - If you have any questions about FRC (functional range conditioning) I would highly encourage you to reach out to @vital.roots (especially if you’re in the Denver area) or search locally for coaches that can coach you during it 💥 . - 💁‍♀️ If you haven’t already go listen to the podcast I did with @ianmarkow by searching “The Robby Row Show - Ian Markow” and hear why FRC has a place in the baseball realm🥇 . - #FRC  #FunctionalRangeConditioning  #Athlete  #Baseball  #Movement  #Kinstretch  #CARS  #PAILS  #RAILS  #BaseballTraining  #Flexibility  #pitchertraining  #pitching  #pitchingdrills  #baseballworkout  #baseballtraining  #baseballmom  #baseballdad  #baseballcoach  #pitchingcoach  #strengthcoach 
Mobility is important regardless if you are trying to throw 100mph or live a pain-free life.
-
Unfortunately, many half hazardous do mobility drills without understanding of context of movement. Mobility without stability is instability. This is one of our greatest risk factors for injury and decreased performance.
-
@functionalrangeconditioning does a great job at layering movement on mobility. We have been using these principles of movement and mobility on athletes long before I ever heard of FRC, but I absolutely love the coaching cues and many of the drills they use to highlight inefficient patterns.
-
I plan to take some FRC courses in 2019, but in the mean time, check out some people who use this as their primary tool.
-
@vital.roots
@t_benn
@wild.feminine
@ianmarkow 
@frankduffyfitness
👍👍👍👍👍👍
-
Now enjoy watching @robbyrow12 and I get our asses kicked
-
#Repost from @robbyrow12. 💥 These shoulder CARS are no joke 💥.
-
🤯 Obviously being an overhead athlete and using our shoulders for a majority of the things we get paid for I’d say that the shoulder CAR is of high importance that doesn’t get a whole lot of attention ⚾️ .
-
💥 Again, huge S/O to @vital.roots for getting @drheenan and I in there to experience some 1 on 1 FRC - If you have any questions about FRC (functional range conditioning) I would highly encourage you to reach out to @vital.roots (especially if you’re in the Denver area) or search locally for coaches that can coach you during it 💥 .
-
💁‍♀️ If you haven’t already go listen to the podcast I did with @ianmarkow by searching “The Robby Row Show - Ian Markow” and hear why FRC has a place in the baseball realm🥇 .
-
#FRC #FunctionalRangeConditioning #Athlete #Baseball #Movement #Kinstretch #CARS #PAILS #RAILS #BaseballTraining #Flexibility #pitchertraining #pitching #pitchingdrills #baseballworkout #baseballtraining #baseballmom #baseballdad #baseballcoach #pitchingcoach #strengthcoach
Mobility is important regardless if you are trying to throw 100mph or live a pain-free life. - Unfortunately, many half hazardous do mobility drills without understanding of context of movement. Mobility without stability is instability. This is one of our greatest risk factors for injury and decreased performance. - @functionalrangeconditioning does a great job at layering movement on mobility. We have been using these principles of movement and mobility on athletes long before I ever heard of FRC, but I absolutely love the coaching cues and many of the drills they use to highlight inefficient patterns. - I plan to take some FRC courses in 2019, but in the mean time, check out some people who use this as their primary tool. - @vital.roots @t_benn @wild.feminine @ianmarkow @frankduffyfitness 👍👍👍👍👍👍 - Now enjoy watching @robbyrow12 and I get our asses kicked - #Repost  from @robbyrow12. 💥 These shoulder CARS are no joke 💥. - 🤯 Obviously being an overhead athlete and using our shoulders for a majority of the things we get paid for I’d say that the shoulder CAR is of high importance that doesn’t get a whole lot of attention ⚾️ . - 💥 Again, huge S/O to @vital.roots for getting @drheenan and I in there to experience some 1 on 1 FRC - If you have any questions about FRC (functional range conditioning) I would highly encourage you to reach out to @vital.roots (especially if you’re in the Denver area) or search locally for coaches that can coach you during it 💥 . - 💁‍♀️ If you haven’t already go listen to the podcast I did with @ianmarkow by searching “The Robby Row Show - Ian Markow” and hear why FRC has a place in the baseball realm🥇 . - #FRC  #FunctionalRangeConditioning  #Athlete  #Baseball  #Movement  #Kinstretch  #CARS  #PAILS  #RAILS  #BaseballTraining  #Flexibility  #pitchertraining  #pitching  #pitchingdrills  #baseballworkout  #baseballtraining  #baseballmom  #baseballdad  #baseballcoach  #pitchingcoach  #strengthcoach 
Some scap work today at the gym. .
Have made some good progress so far but much more work to be done.
.
For these single arm scap CARs I used a yoga block between me and the squat rack. Having to keep pressure on it sp I wouldn't fall helps keep the movement honest and only coming from where I want which is the scap. .
I followed these up with some TRX scap #PAILs  to try and create some more pro traction space. (Pic 2)
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But the real reason I went to the gym is in Pic 3.  To meet Lenny.... @titanbarbell new rescue and gym mascot!  What a sweet boy!! .
What ever gets you there right? .
Happy weekend peeps
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#keystonehealthcoaching #nutritionschool #iin #holistic  #iinheathcoach #healthcoach #healthandwellness #eighty20rule #balace #yoga #yogi #movement #mobility #kinstretch #frc #functionalrangeconditioning #controlyourself #pailsandrails #CARs #dogsofinstagram #dogs #mascots #doglover
Some scap work today at the gym. . Have made some good progress so far but much more work to be done. . For these single arm scap CARs I used a yoga block between me and the squat rack. Having to keep pressure on it sp I wouldn't fall helps keep the movement honest and only coming from where I want which is the scap. . I followed these up with some TRX scap #PAILs  to try and create some more pro traction space. (Pic 2) . But the real reason I went to the gym is in Pic 3. To meet Lenny.... @titanbarbell new rescue and gym mascot! What a sweet boy!! . What ever gets you there right? . Happy weekend peeps . . . . #keystonehealthcoaching  #nutritionschool  #iin  #holistic   #iinheathcoach  #healthcoach  #healthandwellness  #eighty20rule  #balace  #yoga  #yogi  #movement  #mobility  #kinstretch  #frc  #functionalrangeconditioning  #controlyourself  #pailsandrails  #CARs  #dogsofinstagram  #dogs  #mascots  #doglover