Hip Mobility / Flexibility / Stability Drills 7 – Squats With A Twist

Finally we are getting deep into the flexion range of the hips. We have gone into calming the neural system, moving through into the lunge and supported child’s pose and some joint lubrication work…now we are ready for a nice deep squat…with a twist!

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“Bulletproof” Your Core and Pelvic Floor – CrossFit Furnace, Perth, WA, Australia – November 14, 2015

CF Furnace Sat 2015.11.14How to “Bulletproof” Your Core and Pelvic Floor – 09:30am – 2:30pm (seminar is from 10am-2.30pm)

***PAY WHAT YOU CHOOSE***

CrossFit Furnace
4/25 Mosey st,
Landsdale WA 6065
www.crossfitfurnace.com
info@crossfitfurnace.com
Tel: 0407 080 618

Presenter: Antony Lo

Book Seminar Here:
Appointments – Book now!

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Bulletproof Your Body – 8hrs – Perth – Sun Nov 15, 2015

CF Furnace Sun 2015.11.15How to “Bulletproof” Your Body – 0730-1700hrs
(Seminar is from 8am – 5pm)

 $330 (incl GST) – early bird discounts of up to 20% – book now!!
CrossFit Furnace
4/25 Mosey st,

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Hip Mobility / Flexibility / Stability Drills 6 – Dynamic Hip FADDER

This is my favourite. I can turn up, do some bear crawls and these and I will be good to squat in 5mins or less.

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Hip Mobility / Flexibility / Stability Drills 5 – Child’s Pose Complex – Level 1

This Child’s Pose Complex – Level 1 is a nice way to integrate a lot of different movements.

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Hip Mobility / Flexibility / Stability Drills 4 – Spider-Man/Batman Complex v1

This is a nice complex of movements. It allows the thorax, back, hips, knees and sciatic nerves to warm up through movement.

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Hip Mobility / Flexibility / Stability Drills 3 – Sciatic Nerve Mobilizations

OK…this is one of my “go-to” exercises.

If you have back pain or an easily flared up nervous system, just check with your health professional first please. Having said that, I use this exercise with people in pain all the time but I am very careful not to aggravate or stimulate pain.

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Hip Mobility / Flexibility / Stability Drills 2 – Scoops v2

This drill is is another variation of the Scoops exercise – again, it is a sciatic nerve mobilisation.

Keep the movement primarily in the hips and then reach for the feet. This will ensure your sciatic nerve will get a good mobilisation. Don’t hold the position – there shouldn’t be any pins and needles, numbeness or pain when you do these. Just move through and keep working on improving your range slowly.

Again, follow the 30secs rule – do 30secs and retest whatever movement you are using. If you get improvement, do 30secs more, if not, just stop and move on.

Thanks to Rom Riad from Live Active Personal Training for modelling.

Have a read of the theory post here or below the video.

***Remember the competition*** post a video on youtube, instagram or facebook and tag me on it – Do all 10 in a one shot sequence and if you produce the best video, I will give you a free 1hr Skype consultation worth $180.

I wish my overhead lunges look that good...

I wish my overhead lunges look that good…

So the upcoming 10 exercises will publish over the next 2 weeks are to help improve how your hips move. These are some of the most commonly prescribed exercises I prescribe. This post is about explaining why I give these exercises and the principles behind the process. You can take these principles and apply them to the many different exercises you do. This list of 10 are not exhaustive nor even the BEST because for some of you, these exercises won’t do much…but many of you, it will make a difference.

My post yesterday explained a bit about them…this has a lot more information…

***COMPETITION INFORMATION BELOW***

 

 

 

 

The Principles:

Here are the principles behind the order I am giving them to you and the guidelines for their use.

open-uri20130831-29662-14c6afg1. Neural system first.

The neural system is what powers your muscles, controls your joints and basically oversees the whole operation we call “our body”. Quite often (most of the time) a restriction in our mobility (our ability to move freely with the normal range of motion we have), flexibility (how far we can move at best without damage), and stability (how well we can control our posture, position and movement) is the reason why the brain causes our muscles to “lock up” our joints. Most people who come to me reporting their hip flexors are “tight” are actually too tight posteriorly in the hip and it causes a shunting of the femoral head in the hip socket. The hip flexors are just trying to protect you from dislocating your hip out the front or at the every least trying to stop you banging hard on that labrum that might be getting sore.

So work with the body and listen to it. The first step in improving your mobility/flexibility/stability is to calm the nervous system down – that is what a lot of these exercises are doing, NOT stretching muscles. They are gradually exposing your body to different neural stimuli to help develop trust and motion in the body – you will notice that the first few are quite simple before we head into the more complicated “complexes”.

The nerves in these exercises will be those in the diagram…the brachial plexus, spinal nerves, intercostal nerves, femoral nerves, sciatic nerves in particular. Treat nerves nicely and tenderly or they will really flare up any pain you have…you have been warned! NO PAIN.

 

support2. Supported movements

Exercises 1-8 are somewhat supported and exercises 9 and 10 are are a lot more active. None of them are truly passive because flexibility without control is dangerous. It is far better that you take a scaled option and move comfortably through these exercises…it doesn’t matter if you can’t go as deep or feel it as strongly…what matters is that you move through that range of motion without pain, feeling safe and stable. This is the key to allowing your brain to go from “protection” mode into “adaption” mode.

If you feel pain, discomfort, a strong stretch, unsteady, unstable, off-balance, whatever…if you feel any of that, your brain will try to protect you and WILL NOT let go of the very muscles that you are trying to target.

You problem is that those muscles are overactive and acting as stabilizers when it IS NOT THEIR JOB to be a stabilizer.

Retraining the brain is what we are trying to do here. If you want the brain to cooperate, make it feel safe and supported.

active3. Active movements

I have lots of variations of these exercises which include more twists and turns – feel free to improvise – there is no WRONG way to do things, just that there are some ways better than others.

A common saying I have is “which way do I want you to do this exercise (like a squat)? ALL of the ways”. I want your brain to have access to a positive experience of mobility/flexibility/stability/strength in end of ranges positions and throughout the WHOLE range of motion. This is the key – V A R I A B I L I T Y is the king. If you can competently squat with a narrow stance, wide stance, hips back, knees forwards, deep, shallow, mega-upright, low bar, high bar, front, OHS, safety bar, belt, air, dumbbells, barbells, plates, split squats, etc etc etc, then you are most likely to be as insured against problems as you can be. If you can only squat a few different ways, you have less variability in your game and will be prone to problems.

Overcooked4. #tensiontotask

This concept is simply applying JUST THE RIGHT amount of tension to complete the task with good posture, positions and movement. Don’t “overcook” it. Don’t be loosey-goosey. It is virtuosity i am after, not how hard you can squeeze your muscles!

5. #spreadtheload

This concept is about breathing and holding your breath (Valsalva if you will) – I don’t care how you breathe or hold your breath. It is harder to breathe throughout these movements but if you have to hold your breath, consider it a scaled version of the exercise and progress towards breathing. if you do hold your breath, make sure the tension from holding your breath is spread around the whole of your chest, abdomen and back like a cylinder. More on this concept will be coming soon.

 

30-seconds6. The 30-seconds Rule

This means that you choose a movement you want to improve – bending over or squatting or lunging are good ones for the hips. Then you do 1 rep on 1 side of these exercises or maybe you can do 2 reps on one side. Then you retest. Then you do the other side for 30secs and then retest. If you progress in your movement quality, you have permission to go again for 30secs on each side. You repeat until there are no more gains. This rule applies to foam rolling, using a lacrosse ball or any other stretch or exercise you like to do as a warm-up.

 

 

 

 

rx_symbol_black_italic_plain7. Prescription for these drills

  • Do them in order for the best effect but each can be done on their own – remember the principles above!
  • I recommend following the 30secs rule – sometimes twice through is enough. As many as 5 reps or more might be needed (if so, it’s time to speak to someone about the stress in your life!)
  • NO PAIN – I mean it. That goes for anything you are trying to learn or retrain the brain in. Sometimes my techniques might hurt but I really do carefully weigh up why I am doing it and I try to minimise the pain as much as possible. There shouldn’t be pins and needles, numbness, soreness, discomfort etc etc. It should be a comfortable effort/stretch. if it makes you pull a face, it is too much…scale back!! You will get much better results this way in the long run.
  • If you have any hip or back or shoulder pathology or pain, please check with your health professional about these exercises…they are meant to be as a guide for healthy people but with guidance for those with pain or pathlogies, they can be extremely effective in helping you get out of pain. These exercises are for informational purposes only and DO NOT take the place of seeing your health professional
  • NO PAIN – read that bit again!

 

keep-calm-its-almost-competition-time-5Competition Information:

I want to see your attempts at these exercises – tag me on instagram or twitter with @physiodetective or post it on my FB page at http://www.facebook.com/physiodetective. Just one rep should be enough on one side (15secs won’t be long enough for some of these exercises!). Thanks again to Vicki Smart from Peacock Dreams – Yoga With Vicki Smart and Rom Riad from Live Active Personal Training for being great models.

I will give free feedback (as humanly possible) for anyone posting their exercises.

I would like to use the best ones as examples of how to do them and any variations you have on them please – I will cite/reference your name, business (any business) and website for those that I choose.

I am offering a 1hr Skype/in person appointment consultation (Value $180) for the person that can produce the BEST video that has 1 rep on each side of each of the 10 exercises IN ONE TAKE (no editing). That video (it will have to be on YouTube or Vimeo) will be featured in a blog post with your details on it.

 

Last Words

OK gang – I hope you are ready for the release of these exercises with video! I’m glad to be sharing with you some of what works for me and my clients.

Remember…what I do is not rocket science…it is simply specific for you and for your body. If you don’t find these exercises are good or helpful for you, that’s ok…book an appointment in with someone (or me) and get something specific for you.

Have a good weekend and check your email or this blog at 7am Monday morning Australian Eastern Time.

Hip Mobility / Flexibility / Stability Drills 1 – See-Saw Walks / Scoops v1

This is a great exercise for getting the Sciatic nerve warmed up as well as learning how to dissociate your hips from your back.

Be sure to bend from the hips to load up the legs before allowing your back to bend. It is ok to let your back and neck round when reaching because it will mobilise the spinal cord. If you are doing this for stability, remember the 3 points of contact with a stick behind you – back of head, mid back and tailbone should all be in the one line.

This exercise requires mobility, flexibility and stability so it is a great warm up drill. Really flexible people will find this exercise easy – try to stay square through the hips and keep the flexion at the hips only.

Remember: this is about the neural system first of all. Keep it pain free and do 30secs at a time.

Thanks to Vicki Smart from Peacock Dreams – Yoga with Vicki Smart for modelling.

Remember the key points as per the theory post here or below the video

***Remember the competition*** post a video on youtube, instagram or facebook and tag me on it – Do all 10 in a one shot sequence and if you produce the best video, I will give you a free 1hr Skype consultation worth $180.

Here is the text from the Theory Post

I wish my overhead lunges look that good...

I wish my overhead lunges look that good…

So the upcoming 10 exercises will publish over the next 2 weeks are to help improve how your hips move. These are some of the most commonly prescribed exercises I prescribe. This post is about explaining why I give these exercises and the principles behind the process. You can take these principles and apply them to the many different exercises you do. This list of 10 are not exhaustive nor even the BEST because for some of you, these exercises won’t do much…but many of you, it will make a difference.

My post yesterday explained a bit about them…this has a lot more information…

***COMPETITION INFORMATION BELOW***

 

 

 

The Principles:

Here are the principles behind the order I am giving them to you and the guidelines for their use.

open-uri20130831-29662-14c6afg1. Neural system first.

The neural system is what powers your muscles, controls your joints and basically oversees the whole operation we call “our body”. Quite often (most of the time) a restriction in our mobility (our ability to move freely with the normal range of motion we have), flexibility (how far we can move at best without damage), and stability (how well we can control our posture, position and movement) is the reason why the brain causes our muscles to “lock up” our joints. Most people who come to me reporting their hip flexors are “tight” are actually too tight posteriorly in the hip and it causes a shunting of the femoral head in the hip socket. The hip flexors are just trying to protect you from dislocating your hip out the front or at the every least trying to stop you banging hard on that labrum that might be getting sore.

So work with the body and listen to it. The first step in improving your mobility/flexibility/stability is to calm the nervous system down – that is what a lot of these exercises are doing, NOT stretching muscles. They are gradually exposing your body to different neural stimuli to help develop trust and motion in the body – you will notice that the first few are quite simple before we head into the more complicated “complexes”.

The nerves in these exercises will be those in the diagram…the brachial plexus, spinal nerves, intercostal nerves, femoral nerves, sciatic nerves in particular. Treat nerves nicely and tenderly or they will really flare up any pain you have…you have been warned! NO PAIN.

 

support2. Supported movements

Exercises 1-8 are somewhat supported and exercises 9 and 10 are are a lot more active. None of them are truly passive because flexibility without control is dangerous. It is far better that you take a scaled option and move comfortably through these exercises…it doesn’t matter if you can’t go as deep or feel it as strongly…what matters is that you move through that range of motion without pain, feeling safe and stable. This is the key to allowing your brain to go from “protection” mode into “adaption” mode.

If you feel pain, discomfort, a strong stretch, unsteady, unstable, off-balance, whatever…if you feel any of that, your brain will try to protect you and WILL NOT let go of the very muscles that you are trying to target.

You problem is that those muscles are overactive and acting as stabilizers when it IS NOT THEIR JOB to be a stabilizer.

Retraining the brain is what we are trying to do here. If you want the brain to cooperate, make it feel safe and supported.

active3. Active movements

I have lots of variations of these exercises which include more twists and turns – feel free to improvise – there is no WRONG way to do things, just that there are some ways better than others.

A common saying I have is “which way do I want you to do this exercise (like a squat)? ALL of the ways”. I want your brain to have access to a positive experience of mobility/flexibility/stability/strength in end of ranges positions and throughout the WHOLE range of motion. This is the key – V A R I A B I L I T Y is the king. If you can competently squat with a narrow stance, wide stance, hips back, knees forwards, deep, shallow, mega-upright, low bar, high bar, front, OHS, safety bar, belt, air, dumbbells, barbells, plates, split squats, etc etc etc, then you are most likely to be as insured against problems as you can be. If you can only squat a few different ways, you have less variability in your game and will be prone to problems.

Overcooked4. #tensiontotask

This concept is simply applying JUST THE RIGHT amount of tension to complete the task with good posture, positions and movement. Don’t “overcook” it. Don’t be loosey-goosey. It is virtuosity i am after, not how hard you can squeeze your muscles!

5. #spreadtheload

This concept is about breathing and holding your breath (Valsalva if you will) – I don’t care how you breathe or hold your breath. It is harder to breathe throughout these movements but if you have to hold your breath, consider it a scaled version of the exercise and progress towards breathing. if you do hold your breath, make sure the tension from holding your breath is spread around the whole of your chest, abdomen and back like a cylinder. More on this concept will be coming soon.

 

30-seconds6. The 30-seconds Rule

This means that you choose a movement you want to improve – bending over or squatting or lunging are good ones for the hips. Then you do 1 rep on 1 side of these exercises or maybe you can do 2 reps on one side. Then you retest. Then you do the other side for 30secs and then retest. If you progress in your movement quality, you have permission to go again for 30secs on each side. You repeat until there are no more gains. This rule applies to foam rolling, using a lacrosse ball or any other stretch or exercise you like to do as a warm-up.

 

 

 

 

rx_symbol_black_italic_plain7. Prescription for these drills

  • Do them in order for the best effect but each can be done on their own – remember the principles above!
  • I recommend following the 30secs rule – sometimes twice through is enough. As many as 5 reps or more might be needed (if so, it’s time to speak to someone about the stress in your life!)
  • NO PAIN – I mean it. That goes for anything you are trying to learn or retrain the brain in. Sometimes my techniques might hurt but I really do carefully weigh up why I am doing it and I try to minimise the pain as much as possible. There shouldn’t be pins and needles, numbness, soreness, discomfort etc etc. It should be a comfortable effort/stretch. if it makes you pull a face, it is too much…scale back!! You will get much better results this way in the long run.
  • If you have any hip or back or shoulder pathology or pain, please check with your health professional about these exercises…they are meant to be as a guide for healthy people but with guidance for those with pain or pathlogies, they can be extremely effective in helping you get out of pain. These exercises are for informational purposes only and DO NOT take the place of seeing your health professional
  • NO PAIN – read that bit again!

 

keep-calm-its-almost-competition-time-5Competition Information:

I want to see your attempts at these exercises – tag me on instagram or twitter with @physiodetective or post it on my FB page at http://www.facebook.com/physiodetective. Just one rep should be enough on one side (15secs won’t be long enough for some of these exercises!). Thanks again to Vicki Smart from Peacock Dreams – Yoga With Vicki Smart and Rom Riad from Live Active Personal Training for being great models.

I will give free feedback (as humanly possible) for anyone posting their exercises.

I would like to use the best ones as examples of how to do them and any variations you have on them please – I will cite/reference your name, business (any business) and website for those that I choose.

I am offering a 1hr Skype/in person appointment consultation (Value $180) for the person that can produce the BEST video that has 1 rep on each side of each of the 10 exercises IN ONE TAKE (no editing). That video (it will have to be on YouTube or Vimeo) will be featured in a blog post with your details on it.

 

Last Words

OK gang – I hope you are ready for the release of these exercises with video! I’m glad to be sharing with you some of what works for me and my clients.

Remember…what I do is not rocket science…it is simply specific for you and for your body. If you don’t find these exercises are good or helpful for you, that’s ok…book an appointment in with someone (or me) and get something specific for you.

Have a good weekend and check your email or this blog at 7am Monday morning Australian Eastern Time.

Bulletproof Your Body – 4hrs – Mackay – Sep 6, 2015

CF Mackay Sun 2015.09.06How to “Bulletproof” Your Body – 07:30-12:30hrs
(Seminar is from 8am – 12.30pm)

 $165 (incl GST) – OR $199 for BOTH seminars (usually $330 for 8hrs – this is a special only for Mackay)
CrossFit Mackay
Lot 1/39 Milton Street
Mackay, Queensland 4740
www.crossfitmackay.com
tennille@crossfitmackay.com
Tel: 0412 920 194

Presenter: Antony Lo
Assistant: Yousuf Syed

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