E.H. Mobility

Health and Sustainablility Through Skillful Movement. Yoga Tune Up, Movement and Mobility, Strength and Conditioning

[ehmobility-blog]

Your tip of the day, for every day, for the rest of your life. https://www.instagram.com/p/Bqpon_pBpFc/?utm_source=ig_tumblr_share&igshid=1pdyxapxaq65c

[ehmobility-blog]

First thing you can do to help prevent this from happening to you is to develop a breathing practice around you workouts. Always practice taking full, deep breaths as you warmup, and once you finish working out make your first priority being able to take in a massive inhale, and exhale as slow as you can. Try thinking that you want to be able to breathe our for 15-30 seconds without feeling like you are straining as soon as you can after the workout. Your breath is the quickest, most potent, most efficient mechanism for altering your nervous system. Whether that is exciting or relaxing it. One more tip: take your time warming up. A warmup should take a bare minimum of 10 minutes. And it should only be that short if you are doing an endurance workout where you can continue to warmup as you start the workout. #ehmobility #mobility #movement #selfcareishealthcare #assessyourposition #yogatuneup #ytu #fitness #exercise #crossfit #health #sustainability #breathe #breath https://www.instagram.com/p/BqckEdihta1/?utm_source=ig_tumblr_share&igshid=1aeclq2fhqyvf

[ehmobility-blog]

Lifting weights is great for you. Exercise is great. But if you do too much, you risk developing a condition called Overtraining Syndrome. Or do you? In order to develop Overtraining Syndrome, your sympathetic nervous, which you engage to become stimulated for working out, will have to persist perpetually after the exercise has ended. So the problem is not that the nervous system is stimulated or that you were working out. Not even that you were necessarily working out too much. Instead, the problem is never coming off of that stress response. Your body is always adapting. This never stops until you die. And if you maintain a stimulated sympathetic nervous system for most of the day, every day, for months and months (or days or years. Lots of factors with this.) then your body will adapt to the stimulation and it can become perpetual. Meaning an elevated heart rate, inability to sleep and digest, amongst other symptoms, can become permanent. The issue with this is not the becoming stimulated part. The issue is not having a self-care practice to intentionally come off the stress. Therefore, I refer to this condition as Under-recovery Syndrome. Understand the distinction? Helpful tip: if you workout and then just simply stop and carry about your day with stressful activities (driving to work and sitting in traffic, working with people you hate, eating crappy food, sitting in front of a screen all day long, and even working out even more) the stress of the workout will not cease. It will carry on. You will not sleep as well or heal. And eventually your body will just give out. There has to be intentional cooldown work. Details for this part coming up later! #ehmobility #mobility #movement #selfcareishealthcare #assessyourposition #yogatuneup #ytu #fitness #exercise #crossfit #health #sustainability #breathe #recover #relax #cooldown #overtraining https://www.instagram.com/p/BqSkW2PhjBP/?utm_source=ig_tumblr_share&igshid=1ts7j6x2dhu3q

[ehmobility-blog]

Over-training syndrome (OTS) typically refers to when an individual exercises so much that they stop healing, sleeping, feeling happy, and stop being able to work as intensely. They become chronically fatigued and can display symptoms of being quite sick for a vague duration of a matter of weeks to years. It can be a common problem with competitive athletes. Or is it? Perhaps the individual diagnosed with OTS aren't actually doing too much work in their workouts, but rather are doing too little to recover after their workouts. What are your thoughts on this idea? Ill go through my perspective in a future post. #ehmobility #mobility #movement #selfcareishealthcare #assessyourposition #yogatuneup #ytu #fitness #exercise #crossfit #health #sustainability #breathe https://www.instagram.com/p/BqMtXEJB4Ir/?utm_source=ig_tumblr_share&igshid=jywso4l0vhtn

[ehmobility-blog]

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Some nice knowledge bombs from @squat_university regarding mobilizing the squat position #Repost @squat_university (@get_repost) ・・・ Why do stretches like this not help take away a pain in the front side of your hip at the bottom of a squat?🤔 . Stretches aimed at the hip flexors work to lengthen stiff or tight muscles. However, as you move into a squat your hip flexors (like your iliopsoas) don’t need to be longer because they actually shorten in length. This is why those who have a hip flexor strain injury have pain when in a stretched position, not a shortened position (like the bottom of a squat)❌ . The more likely scenario causing a pain in the front of the hip in the bottom of the squat is a hip impingement. You see, As you hip flexes and your thigh moves towards your chest, your femur rotates in the hip socket. A hip impingement occurs when the femur moves forward in the joint and smashes into the front side of the hip socket. We can work to fix this pain in many by creating more more available range of motion for the femur as it rotates in a lateral or posterior direction with banded joint mobilizations (if you want to get into the science of it, our goal with these mobilizations are to help improve the tissue pliability of the lateral and posterior fibers of the hip capsule. These are very stiff and require a ton of force and pressure)✅ . Place the band as high as you can across your inner thigh. Create a ton of tension pulling laterally as you set up in a deep lunge perpendicular to the attachment of the band. From here you can move your knee in and out a few times. You can also drive your knee into the ground to perform more of a posterior joint mobilization✅ . To learn more about fixing a hip impingement, check out the blog article linked in my bio📲 . Shout out to @3d4medical for the visual of the body today & @velaasa for the t-shirt.🙏🏼 ______________________________________ This is the 29th #SquatUclub eligible post. Remember from here on out - “like,” & comment using the hashtag #squatUclub within 60 seconds of a new post going up and I’ll pick one person to start working with on whatever help you need (squat technique, an achy hip with deadl https://www.instagram.com/p/BqKFVEDhmyH/?utm_source=ig_tumblr_share&igshid=f2veukcvlljg

[ehmobility-blog]

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I picked up a lil bit of weight last week. PR'd on my deadlift at 150kg/330.7 pounds. 14kg/31 pounds higher than my previous record. #ehmobility #mobility #movement #selfcareishealthcare #assessyourposition #yogatuneup #ytu #fitness #exercise #crossfit #health #sustainability #breathe #deadlift https://www.instagram.com/p/BqFNhSPBXKo/?utm_source=ig_tumblr_share&igshid=1f9xi1ax5k4oc

[ehmobility-blog]

The human body has a plethora of ways of dealing with stress and pain. One of the significant of which is via restricting your breath. When you are under tension, it becomes harder to breathe. When you are scared, it becomes harder to breathe. The whole abdomen will stiffen up, and left to persist for a long enough of time (often just minutes to start) then that stiffness will begin to alter your physiology and your tissues will actually become that tight and stiff perpetually. And so a major way of appropriately dealing with and undoing stress and pain is by re-establising your ability to breath FULLY. A full breath means a full body breath. Not an abdominal breath. Not a chest breath. A both breath (I know that doesnt make sense, just roll with it [literally :D]. A full breath will expand the belly and then the chest fully. You should expand in the front of your body, and your ribs should also expand outward. But breathing in this fully is difficult at first. It must be unlocked and then practicied. You can easily start this practice right now, however. Right this second. Just breathe in as deeply as you can. There are different patterns of breathing which establish different changes to your physiology but for now just aim for a balanced count between the exhale and inhale. Do this 30 times. Once you are safe to lay down and spend a few minutes making yourself even more awesome than you already are, grab a coregeous ball and an alpha ball (or appropriate alternatives) and roll around in the areas you can see in the pictures. Big places to focus on today are the belly and the side of the lower back. So tackling the diaphragm, the various abdominal muscles (rectus, transverse, obliques) and the QL and lats. QL means quadratus lumborum. But nobody wants to say that so we always just settle for QL. Points of Performance!! - If you feel like you are rolling over your kidneys, that means you are. Stop it. If you can feel your aorta (or just feel a really strong heartbeat) in your belly, that isnt necessarily bad but you may want to move off of it. If you feel like you are going to explode out of any oriface, please stop. Be gentle with yourself please. https://www.instagram.com/p/BpPe4mVBZU3/?utm_source=ig_tumblr_share&igshid=rs9skxonvmcf

[ehmobility-blog]

You need to prove that the work you are putting in is actually leading to stronger performance. Gone are the days of mindlessly stretching a few joints here and there under the premise that stretching prevents injuries or whatever (by the way, it doesn't) and instead having a model and schema to work with. If you want to squat deeper, the mobility, movement, and strength work should empirically, measurably, and repeatedly work to help you move and perform better and more safely. If you do a bunch of stretches mindlessly and after a week or a month or six months you still have the same range of motion and motor patterns, something seriously needs to change. Start off with identifying the position you need to improve. Squat, overhead, pistol, lunge...whatever. Know your purpose first and foremost and get into that position as best as you can before doing any work on it. Next and following all the other rules, do mobility work, not mindless stretching, with the intention of improving that base position. After every drill you perform, ideally working one side at a time, retest your base position. If there was no change, either do more and maybe do it more intensely, or scrap that drill and move on. It's your own judgment on which you do. Be smart and listen to your body. But prove to me that the work you are doing is actually beneficial. Leaving out this step is a plague in gyms and sports teams. Test and retest so that you validate your work. Otherwise you are wasting your time. #ehmobility #mobility #movement #selfcareishealthcare #assessyourposition #yogatuneup #ytu #fitness #exercise #crossfit #health #sustainability #breathe https://www.instagram.com/p/BpCY-AVjzkQ/?utm_source=ig_tumblr_share&igshid=15yrqp5rxdpvw

[ehmobility-blog]

#Repost @hubermanlab (@get_repost) ・・・ On the advantages and origins of NASAL BREATHING. In JAWS @stanford Professors Paul Erlich and Sandra Kahn (also of @ucsf ) describe the health benefits of nasal breathing, chewing on tough foods and the detrimental effects of excessive soft food intake, mouth breathing, etc. especially in children. [And they appropriately credit Catlin’s 1861 work “Shut Your Mouth” which emphasized much of the same.] In the elite and human performance realm @_brianmackenzie @powerspeedendurance has been emphasizing this approach for some time now as well for a variety of reasons (maintaining sympathetic:parasympathetic activation ratios in optimal zones, etc.). In research we often remark that coincident discovery is rarely coincidental; the factors are merely converging: technical, conceptual etc. This post is not a prescriptive (Rx) but the evidence from these sources is definitely mounting. @hubermanlab we are interested in the impact of pure nasal and other forms of breathing on perception and behavior, because arousal state and breathing impact each other so robustly and because arousal state clearly impacts decision making and mental health. @stanford @stanford.healthcare @stanford.med @bbrfoundation @nihgov @preparetoperform @ryan.soave @beniciofarina #nature #architecture #nose #wellness @mindbodygreen #science #brain #stress #teeth @dentistrysociety #retina #vision #dentist #jaws #theotherjaws #chewdontslurp @iceman_hof #earnoseandthroat #freedive @freedivingart @mobilitywod #smile #palate #body #sport #athlete https://www.instagram.com/p/Bo9Qy1cHUVZ/?utm_source=ig_tumblr_share&igshid=vfsvtbauzup3

[ehmobility-blog]

It's true. Doing a bunch of static stretches does practically nothing to prevent injuries, as is so commonly believed. If you want to warm up with methods that will help prevent injuries during your workout, focus on raising your body temp and ventilation (breathing rate), and practice moving through full range of motion positions that emulate the types of movements you will be performing in the workout. Want more tips and strategies for optimizing a warm up and getting the most out of your workout? Check out my blog and website and learn how to manage chronic pain, fix your posture, and boost your performance even higher: https://youtu.be/khAdh2652cU #ehmobility #mobility #movement #selfcareishealthcare #assessyourposition #yogatuneup #ytu #fitness #exercise #crossfit #health #sustainability #breathe https://www.instagram.com/p/BorDndNnMbU/?utm_source=ig_tumblr_share&igshid=1nonna6o9szbk

[ehmobility-blog]

Working on improving your positions should not be excruciating; pain is your body’s way of saying something is wrong and will often just lead to you resisting the work being done. Meaning you are wasting your time. But it also should not feel like a walk in the park. Parts of the work are going to be uncomfortable. Identify where you are lacking optimal Range of Motion, get yourself as close to that range as you can without violating the rules of movement, and hammer out the tissues and systems that need work. In other words, CHALLENGE your capacity for better position. Don’t be complacent. Need inspiration or education on what you can be working on? Check my youtube channel, linked in the bio, for videos, tips and tricks for making your body pain-free, mobile, strong, independent and awesome! #ehmobility #mobility #movement #selfcareishealthcare #assessyourposition #yogatuneup #ytu #fitness #exercise #crossfit #health #sustainability #breathe https://www.instagram.com/p/Boi1LamnCvU/?utm_source=ig_tumblr_share&igshid=o36sjmxdcz74

[ehmobility-blog]

There are times to break the rules, but that should always be with intention. Fall back to my blog (https://www.ehmobility.com/blog/2017/7/15/getting-started-with-your-own-self-maintenance-plan-part-2-start-loving-your-spine) And refresh yourself on the basic movement rules: brace a neutral spine, generate torque, and the one-joint rule. When going through various mobilizations, remember that the rules of movement provide the basis for having mobility in the first place, not just stability. https://www.instagram.com/p/BoeV5hdncX6/?utm_source=ig_tumblr_share&igshid=13jtrxjzjebnu

[ehmobility-blog]

This is a no days off schema. From the moment you wake up, your body is experiencing stress. This may only be gravity. It may be gravity plus emotional/financial/under-recovery stress or whatever else there in your life. When you experience a stressor, the body will respond to counter that stress. And your body can do this in so many different, beautiful ways. But with physical stress, the body will be trying to find out how to remain stable/stiff in some way. The moment you stand up, your abs and hips will stiffen to help you hold a standing up position. So as your body is always undergoing some kind of stress, you should always be working to be aware of what you are feeling and how you can undo any negative effects of that stress. If you stand ALL THE TIME, the sides of your hips will get super tight. Over time that can make you weak, lead to hip/knee/low back pain, and make sitting itself a difficult maneuver. It's not the standing all the time that is bad, but rather the collective stiffness it can lead to. That stiffness is what should be worked on daily in this example. So think about your daily life. What activities, wheter active or sedentary, are you performing for house each day? What could it be doing to your body and what could you do every day to undo the stress it causes? #ehmobility #mobility #movement #selfcareishealthcare #assessyourposition #yogatuneup #ytu #fitness #exercise #crossfit #health #sustainability #breathe #mobilityrules #rulesofmobility https://www.instagram.com/p/BoL7xmXHc0u/?utm_source=ig_tumblr_share&igshid=192pq647bqxqb

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Been a while since I have posted anything online. Time to start back up on this. Let’s pick back up with understanding this concept of proper Movement and Mobility and how it differs from just stretching and having flexibility. Flexibility is its own goal. You stretch down to try and touch your toes every day for the sake of being able to touch your toes. And that is the end goal, and the entire purpose. It is often explained, vaguely, that stretching is important, especially before exercise. It helps to prevent injuries is the usual explanation. But the problem here is that the stretching, the flexibility, often has no concrete connection to the actual work you are doing. This is where semantics becomes important. So you can touch your toes when you reach down. Big whoop. That range of motion does NOT matter. At all. Reaching down to touch your toes before squatting or before running does not help you to squat or run better/stronger/faster/more efficiently. Flexibility is one-dimensional and only exists to get you to stretch further. Mobility is a completely different beast. Having mobility means being able to move your body in such a way that you optimize your power output for whatever activity you are performing, while simultaneously preventing any injuries from happening.Humans are built to move. Your movement, whether in daily life or in the gym, should never detract from your health. If it does, your movement is off in some way and needs to be corrected. You should be able to pick something up off the ground with a neutral spine. If you have to bend your spine drastically to pick something up, you are violating the rules. Will it kill you then and there? No. Picking up a piece of paper off the floor with a rounded spine won’t kill you. You probably won’t even feel anything. That’s not the point. If you make a habit of doing that, what will happen after 10 million reps? Or when you replicate that motor-control in the gym while lifting 200 kilograms. THAT is the time when bad stuff happens. Beginning to understand the differences between having flexibility versus having mobility? With my next post, we will start working through the rules of mobility. https://www.instagram.com/p/BoG96SeH5ZF/?utm_source=ig_tumblr_share&igshid=blcb8700b91x

[ehmobility-blog]

As soon as you open your mouth, you begin to stress your body. As soon as you stress your body, you will begin to want to breathe through your mouth. Your nose was made for breathing. Use it. Your mouth was made for eating. Yes, it is possible to breathe through your mouth but this is like arguing that you can indeed eat and drink through your nose. I really dont recommend it. #ehmobility #mobility #movement #selfcareishealthcare #assessyourposition #yogatuneup #ytu #fitness #exercise #crossfit #health #sustainability #breathe #core

[ehmobility-blog]

I have been using my computer on a tall desk for the last couple of years, but as I am moving in a few weeks, I invested in a laptop to travel with to my new home. However, using a laptop on my former desk would notbhave worked for me very well. And then it dawned on me...yes standing is a better alternative than sitting in a chair, but standing does nothing to challenge my capacity for full range positions. So decided to downgrade to holding my laptop on a stand that is about 15 inches off the ground, and now I continuously alternate between using my laptop from a squat, to seiza, to sitting cross-legged. Which is significantly more challenging. Which is what I want. #getchallenged #ehmobility #mobility #movement #selfcareishealthcare #assessyourposition #yogatuneup #ytu #fitness #exercise #crossfit #health #sustainability #squat #breathe

[ehmobility-blog]

https://www.ehmobility.com/blog/2018/1/20/fixing-health-problems-on-the-largest-scale-possible Here is my challenge to every single human being: move like a human being. And do so with squatting. Follow the rest of this channel and videos and fix up your squatting. And then do it around your kids. Fix your mobility around your kids too. Squat as much as possible around children so that we dont take away their innate range of motion. Do that, and in the next few years, we could see an absolutely gargantuan increase in the lack of pain and injuries our communities are already facing. People will grow up without the preventable issues our adults are now facing. It's that simple. #ehmobility #mobility #movement #selfcareishealthcare #assessyourposition #yogatuneup #ytu #fitness #exercise #crossfit #health #sustainability #squat #breathe