Tag Archives: mobility

Lower Back Attack

Posted on July 18, 2014 | Leave a comment

I spent the morning at Brick New York coaching and working out and found a few minutes to record a couple of videos.

Most people I meet want to know how to bring relief to their lower backs. The lower back can be the nexus for a lot of pain and tension due to myriad reasons: poor mechanics, over use, under use, fatigue, poor proprioception, as well tissue dysfunction. Going after the Quadratus Lumborum with a Yoga Tune Up® Alpha ball is a great place to start. This is one of those areas that can be quite tender so if the pressure is too much try to do this standing at the wall with the Alpha ball. Test and retest your forward bend before and after to see if you have increased range of motion.

Lower Back Attack from Force Distance Time on Vimeo.

→ Leave a comment

Posted in Mobility

Tagged Alpha ball, mobility, QL, Quadratus Lumborum, yoga tune up, YTU

Trapper Keeper

Posted on July 18, 2014 | Leave a comment

Most of us suffer from tight, sore shoulders. The trapezius muscle on the top of the shoulder often does the lion’s share of the work for the upper body and consequently holds a lot of tension. Wouldn’t it be nice if you could get a shoulder massage everyday? All you need is a Yoga Tune Up® ball and a door jam and five minutes to give yourself a luxurious shoulder rub. Test and re-test your overhead position before and after trying this.

Thanks to Brick New York for hosting me today.

Trapper Keeper from Force Distance Time on Vimeo.

→ Leave a comment

Posted in Mobility

Tagged mobility, shoulder, trapezius, traps, yoga tune up

Hip Helper

Posted on July 10, 2014 | Leave a comment

Have you been squatting so much that your hips hurt? Here’s a quick fix for you. This mobility piece will work on your gluteus medius, your tensor fasciae latae and the upper attachment of your rectus femuris. These three muscles can get really tight and aggravated from lots of sitting and squatting. A good massage with a Yoga Tune Up balls should relieve some tension. Give it a try. I am using a Yoga Tune Up® Alpha ball but you can also use a Super Nova from mobilitywod.

Here are some tips:

Use a bigger ball or at least elevate your ball on a yoga block to get the right spot.
Breathe deeply as this can get uncomfortable.
Test and re-test with an air squat.

Hip Helper from Force Distance Time on Vimeo.

→ Leave a comment

Posted in Mobility

Tagged Alpha ball, Glute Med, Hip flexors, mobility, Mobilitywod, Rec Fem, TFL, yoga tune up, ytuballs

Foot Fix

Posted on July 10, 2014 | Leave a comment

Have you been on your feet all day? Have you been running, doing box jumps and double unders? Do you have plantar fasciitis? Do your feet just plain hurt? It turns out that we hold a lot of tension in our feet. We stand on them all day and we keep them bound up in socks and shoes which restrict their natural movement. Restoring movement in the foot and massaging the plantar fascia can relieve pain and increase range of motion upstream in the ankles, knees and hips.

Kick off your shoes and socks and let’s roll it out. All you need is a Yoga Tune Up® ball and some bare feet. You can do this standing up or sitting down. Any time. Any where. Five minutes a day can make a huge difference.

Some tips:

Lean on a wall or table for support and balance.
If you are sitting down, use your other foot to add more weight and pressure to the foot you are rolling.
Back off on the pressure if it hurts.
Spend at least 2 minutes on each foot.
Check in with a forward bend before and after to see if your range of motion increases. It’s okay if there is no change, you will still have received a benefit.

Foot Fix with YTU Balls from Force Distance Time on Vimeo.

→ Leave a comment

Posted in Mobility

Tagged biym, crossfit, feet, foot, mobility, plantar fasciitis, yoga tune up, ytuballs

The Curse of Corduroy Pillows

Posted on March 14, 2014 | Leave a comment

Have you heard about the new corduroy pillows? They’re making headlines!

Get it?

Terrible joke, but it got me thinking. What are we doing to ourselves and our bodies every day? Have you ever taken off your socks and underwear to find that they have left a mark on your skin. The ghost of their elastic bands tattoo themselves on your skin. Since it is something we witness every day, it is easy to dismiss and leave relatively unnoticed. However, it is those little things done every day that add up into net gains or losses. For example, the concept of tissue creep looks at degradation and deformation of our soft tissues and bones over time.

Is it possible that the little bits of elastic around our wastes and calves change the quality of the underlying tissues over time? As I write this in the nude, I am taking note of the fact that I just showered 45 minutes ago and the imprint of my waistband is still showing on my skin despite my attempts to loofah it away. I am not one to overstate the significance of such things, but I am curious as to how much significance these lines hold. I would guess that the health of the tissues underlying spots on my body that are constantly constricted and confined is compromised compared to the health of the tissues that are unencumbered.

How do we undue any potential harm from constrictive clothing? First thing is to walk barefoot more often. Numerous people tout the benefits of spending more time barefoot and caution against the harm of restrictive footwear. Likewise, I think it prudent to parade around your home naked on a regular basis. Free from the confining elastic, belts, drawstrings and buttons of modern clothing we should allow things to be as they were meant to be. I am not advocating full-on nudism, but rather a healthy and private dose of it as often as your living arrangement allows. I think developing a healthy relationship with our bodies starts with a good look at them. Finally, move that body. Get those tissues moving and undo any creep that is setting in on immobile and stagnant tissues. Self massage with some Yoga Tune Up® balls is a great way to bring some healing hydration and blood flow and movement into those areas that are constantly constricted.

→ Leave a comment

Posted in Mobility, Thoughts

Tagged fascia, mobility, skin

Forearm Blast

Posted on July 21, 2011 | Leave a comment

Doing CrossFit and doing a lot of lifting can tear up your hands and wrists and elbows. Here are a couple of exercises to help you rehabilitate and rejuvinate yourself. This series will increase the bloodflow and mobility to the forearms, wrists and hands. Give it a try.