On the 5th day of Christmas my true love sent to meeee more spinal mobility!
Today were diving into the bow and arrow stick mobility variation which helps strengthen the lateral line
The frontal plane is easily the most under utilized amongst us humans. Stick mobility allows you to strengthen your fascial lines given the pliability of the stick itself. I use my sticks everyday to get into my fascia and reintegrate these patterns
I am simply leaning my hips away from the stick as I actively bow the stick away from my midline. I love to play around with my body positioning here to really floss my tissues
Almost every client I come across complains of tightness near their side or love handles
This region is called the Quadratus Lumborum and can get really wound up when not utilized on a daily basis
These bowing variations should help lengthen the lateral line appropriately! It will also help stretch out the lats, shoulders and chest. This variation is a great overall upper body stretch we all could benefit from
And if you haven’t ordered your sticks yet, get on it! @stickmobility doesn’t play around when it comes to results and they are a perfect compliment to FRC based training
. . .
So I’ve been working on a project for @equinox with @danamccaw for several months now & I’m not gonna lie, it’s been hard to keep the cat in the bag. 🙀
You probably saw the photo of @arielkiley & me in San Jose, but other than that I’ve kept my lips sealed 🤐.
Well... I’m sooo freakin’ excited because it’s finally time to unveil this BRAND SPANKIN’ NEW MOBILITY CLASS called BEST STRETCH EVER!
Join Dana and me on Tuesday 12/18 from 12:45-1:15pm after her Tabata class in Marina Del Rey. This Equinox signature class is limited to 24 students so make sure to book your spot in the app!
P.S. The photo is from the training I taught here in LA to the group fitness instructors...look closely & you’ll see that the class uses a super cool prop aka @stickmobility that I know you’re going to LOOOVE.
P.P.S. Starting in January I’ll be teaching BEST STRETCH EVER on Thursdays at Equinox Palos Verdes from 10:15-10:45 after my 9-10am yoga class. Both classes are bookable in the app:-).
Stick Mobility Series: Ninja Lunge Flow
None of the exercises from the Stick Mobility system are exclusively for one single purpose. Each of them could be stretching, strengthening, mobilising or doing everything at once❗️ That’s what makes this system go great👍
Take this “Ninja Lunge Flow” as an example. The pose in the left would stretch the chest, torso and the adductor line ( #anatomytrain), while the right pose would help you to increase squat depth while working the supporting leg like crazy🤣
Shoulder Mobility with @StickMobility
Similar to my post a few back highlighting the importance of progressive overload with mobility training.
Here is another strategy this time using @stickmobility with added weight using the ankle weights. Make sure you add the ankle weight to middle by using the logo in the middle of the stick.
Check my story for the swipe up links and discount codes for both @Stickmobility and the ProSource ankle weights.
Some deadbug push pull to start your day at the only gym in town where you can train to be a Spartan by a former Navy Seal, Warrior Fitness. Warrior Fitness is also the only gym in the Central Valley with the only certified Stick Mobility coach in the CV (me of course) where you can learn about movement made better. Come join us on Saturday mornings where you'll not only leave better than when you came, but you'll be pushed beyond your limits
Partner #deadbug with the stick will lite up your core in so many ways! You're resisting rotational forces while activating your posterior and anterior chain. Give this one a go, and stop doing sit ups!
Thanks for doing dead bug with me @aniflows#yoga#dowork
3 392 days ago
🏌🏼♀️“If you need help with side bend in your golf swing, big bang for your buck with this new aid, as the push and pull aids with this and mobility, stability at the same time coupled with lateral trunk stability.” 🏌🏼♀️
If you need help with side bend in your golf swing, big bang for your buck with this new aid, as the push and pull aids with this and mobility, stability at the same time coupled with lateral trunk stability. Thanks to @ben.shear for showing and moving me through a bunch of exercises to help me and my students. I usually feel “scrunched” on my right side from too much side bending, and felt elongated and relieved. @stickmobility@golf_com@golfdigest
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The body is designed to move.
GO MOVE IT.
We have a movement class at the studio every Sunday to help people re-develop some basic motor skills they may have lost through lack of movement.
From strengthening and stabilising the muscles and joints to pushing them beyond past their comfort zone to promote growth and development.
🏌🏼♂️Looking To Improve Your Golf Game? Today we are launching our Golf Mobility Training Program! 🏌️♀️
We collaborated with Ben Shear, PGA Tour Trainer and Golf Digest Magazine’s Fitness Advisor, to create a new training program specifically designed for golfers.
Three benefits from this program:
1. Get your club and body in better positions to have a more consistent, efficient, and effective golf swing.
2. Reduce your risk of injury in training and on the course.
3. Improve your mobility to increase your ability to hit the ball further. “The number one difference I see between the amateur and the professional is their mobility and range of motion. The professional has a great ability to have a big hip and shoulder turn and deliver that club back with speed.” - Ben Shear
Check out StickMobility.com to learn more.
• DEADBUG 🐛•
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Here is a dead bug performed correctly using a @stickmobility as an external cue. This exercise is frequently performed incorrectly with loss of tension through the lower back (we don’t want space between the floor and the lower back as it detracts tension from the working muscles!).
Using the stick as an external cue helps alleviate this as it adds greater tension & irritation which requires greater control and awareness, therefore increasing the quality of the movement.
Here I am using the stick on the same side as oppose to the opposite leg as it is the foundation for a more advance variation which you can check out on @tomblissfit latest post! 🎥
🔥 Improve Your Hip Mobility With 90-90 Hinges 🔥
Do you get lower-back pain? Do you want to improve your squat or deadlift?
Try the 90-90 stretch. In this variation, I have my client’s hips elevated so he can get into the position with a little more ease. Once he improves hip mobility, I’ll take the stepper from under his hips, making it more challenging. The stick is there to provide him with spinal alignment feedback. 🏋️♂️
Model/client: @patrickltighe 🏋️♂️