#move2improve

[marcoantoniomedeirospersonal]

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Outro vídeo da série relacionada a cintura escapular. Gostaria de saber algo sobre essa região? Mande suas perguntas via direct que semana que vem responderemos todas elas. #Repost @docjenfit (@get_repost) ・・・ ✨BUILD SCAPULAR MOBILITY✨ Happy Saturday! Need something to really pump up the strength gains this weekend and make those shoulders, shoulder blades and upper back bulletproof?! . 💥The Terrible 5's💥 The object is to keep the scapulae retracted back and away from the ears as you move through the 5 movements (except the last one). Try 5 reps of each movement - 2 sets. 1️⃣ Pull Aparts 2️⃣ Circles Clockwise 3️⃣ Circles CounterClockwise 4️⃣ Shoulder Flexion 5️⃣ Air Push-ups: retract as the elbows bend and protract as they straighten out 💥Wall Clocks💥 Start with a lighter band, hands extended straight out from the shoulders and shoulder blades protracted. Maintain protraction as you press into the wall ⬆️, ⬅️, and ↙️. Try 5 reps in each direction - 2 sets. 💥TB Shoulder Reaches💥 Start in a half kneel to increase core stability (start with knee on the ground first). Bend the elbows in front of the chest and protract the shoulders. Keep the shoulders away from the ears as much as possible as you reach overhead and back down. These all work to increase strength through the deltoids, serratus anterior, mid-low traps, and rhomboids. Give them a try and lmk what you think! Tag someone ready to pump up the strength gains 💪 #docjenift #move2improve #MyodetoxLA (em Quartel General Do Pai Da Kira)

[marcoantoniomedeirospersonal]

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Mais um para a série @profmarcoantoniomedeiros @silviobarsanulfo @joaocrossfiter @umb3rtomanahau @ogrebarbellclub @ogrebcteam #Repost @docjenfit (@get_repost) ・・・ ✨REVERSE ROUNDED SHOULDERS✨ Now, protocol will vary person to person. I think this is the most important thing that people miss. And I get it, we're out here showing information to get out of pain, workout information, what's right and wrong, etc... there's a lot of information! It can get overwhelming 🤔😩 But the most important thing I urge you to remember is that you are UNIQUE! Not just in personality, feelings, opinions, looks.... but within your body! You might have the exact same shoulder diagnosis or even pain as a friend but the CAUSE will likely be different. So, will this work for everyone, no. Why? Because I can't SEE you. I can't evaluate you. I can't feel what's going on or understand how you move and what you do in your everyday life. BUT.... I do know that we live in a technology based world where we have our head forward and down and screens most of the day. I think I heard we check Instagram an average of 56 times/day?! 😱 And that's not including text messages, email, and any other app you use. So, I can say that a very common cause of rounded shoulders and even shoulder pain comes from a lack on extension through the upper back and decreased opening of the front of the chest! I can't tell you this will magically fix your pain. But I can say this will most likely help in a big way. And if you don't have shoulder pain, I still think these exercises are all important to prevent pain 😉 Another reason I love doing them on my @intelliroll ? The shape of the curved edge helps to better hook on my chest as I mobilize into my pecs. And the shortened length is quite nice to relax my upper back into passive extension as I do my pec stretch and angels 👼 Just make sure the edge of the roller is not resting on the low back! If you're interested in trying the @intelliroll out for yourself, don't forget to click that link in my bio and use code DOCJEN at checkout #docjenfit #move2improve

[evercorelife]

GROIN PAIN?! 😫 Who’s had it?! 🙋‍♀️ Today’s post features videos and a writ-up by Doctor of Physical Therapy @docjenfit Did you know there are AT LEAST 9 different diagnoses that could be happening that cause some form of groin pain?!? 😱 So when we say, there’s no one-size-fits-all plan for your groin pain (or pain in general)... WE MEAN IT! To learn about all the various types of groin pain, tune into the latest episode on The Optimal Body Podcast where @drdomdpt & I break down ALLLLL of those 9 diagnoses AND examine what could be the possible cause to some of these groin type pains! LINK IN BIO👆 Is it tight? Is your hip range of motion in general quite limited? (PSST... “normal” is ~45 degrees of external range of motion & ~30-40 degrees of internal range of motion) Is it weak? How is the connection from the foot to the hip? One thing I didn’t review was the pressure system from the core encompassing your pelvic floor to how the hip and muscles surrounding your pelvis move. Yup! There’s still MORE of what could be causing pain 😳 1️⃣ I recommend tuning in to learn more and understand possibly what type of injury your groin pain could be falling into 2️⃣ For a direct diagnosis on YOUR pain, see a local physical therapist 3️⃣ Explore your body! The only way to understand what is missing or may be tight/weak is to continue exploring & learning!! So proud of the #GratefulForMyBody Challengers who are taking on the opportunity to learn & explore this month. There’s still time to join!! Link in bio 👊 #docjenfit #move2improve #theoptimalbody https://www.instagram.com/p/CTnmIMkoWJo/?utm_medium=tumblr

[randolfimages]

#Repost @docjenfit(@repost_via_instant) Happy Valentine’s Day 💕 . Do something daily that makes your heart happy. For me, it’s handstands. And guess what?! I have scoliosis. I have limited “normal” range of motion in one of my shoulders and one side of my thoracic spin. I have had thoracic outlet syndrome. I am NOT perfect in my body. . Stop judging yourself. Just move 🙏 . #docjenfit #move2improve #themobilitymethod . 🎶: @deanlewismusic - Waves https://www.instagram.com/p/Bt5IUGABa-p/?utm_source=ig_tumblr_share&igshid=1xjrnm9hno7ej

[royaltyfit-blog]

Thought I would share this one with yall, it could be helpful for everyone 😁 ・・・ 🔥WORK BREAK🔥 Be THAT person in the office. . When seated for so long, we need something that not only breaks up the angles but also puts those joints into their full range. 🏋️‍♀️ This is just one example of how to get those big toes (so important!!! Don’t just blame genetics on those bunions!!) and ankles opened up and into their end-range of motion even through a day of sitting at work 👩‍💻 . 🔸Hip Flexor Stretch 🔸Big Toe Stretch 🔸QL Stretch 🔸Hamstring Stretch/Nerve Glides 🔸Ankle Dorsiflexion Stretch . Hold each about 10 seconds (or longer if you can allow yourself the time!) and get up various times throughout your day! . Be THAT person! . Repost @themobilitymethod @themobilitymethod @docjenfit #docjenfit #mobilitytribe #move2improve #gratefulformobility #themobilitymethod (at Austin, Texas) https://www.instagram.com/p/BrA7yDSldEN/?utm_source=ig_tumblr_share&igshid=1t63qw7tvv3w0

[caliworkoutcom]

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If you care of shoulders mobility like me, I recommend to do this. I did the similar exercise but mine was wrong. This is correct! Try it out, buddies!⠀ 💪🔥👊💥💪 - 💪💯💪 - ⠀ #Repost @themobilitymethod with @get_repost⠀ ・・・⠀ HAPPY DAY 1️⃣ of the #MOVE4️⃣PURPOSE CHALLENGE! Absolutely #loving the sight of our #mobility #fam taking action, challenging themselves AND supporting an amazing cause! 🧘🏻‍♀️✨🏫✏️⠀ .⠀ .⠀ Check out 👉🏼 @coach.april 😍 “ Day 1 of the #move4purpose mobility challenge to help raise money for @pencilsofpromise !! This wall thoracic rotation mobility exercise was so effective on opening up my upper body ... I’m obsessed! “ @docjenfit @themobilitymethod⠀ .⠀ ⠀ Click the LINK in the BIO to sign up now!✨🙌🏼⠀ #docjenfit ⠀ #themobilitymethod ⠀ #mobility⠀ #move2improve

[marcoantoniomedeirospersonal]

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Sequência de mobilidade de quadril Experimente... Deseja conhecer mais sobre mobilidade e ativação? Mande um Direct #Repost @docjenfit (@get_repost) ・・・ 🔥ACTIVE HIP MOBILITY🔥 Hitting it off with another #docjenflow to increase that ACTIVE strength around the hip joint through its full range of motion. Don't forget to click on that link in the bio to sign up for some awesome FREE workouts and more coming at you starting tomorrow! @drandreospina coined #CARs, known as Controlled Articular Rotations. The purpose is to increase stability and control at the end ranges of your personal range of motion through a joint. These videos are all sped up 1.5x The purpose: . 🔹Move SLOW, create total tension throughout the body to move with more PURPOSE and control. Try these out on your active rest days or before a workout! 👊 #docjenfit #move2improve #MyodetoxLA

[marcoantoniomedeirospersonal]

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Mais um para a série @profmarcoantoniomedeiros @silviobarsanulfo @joaocrossfiter @umb3rtomanahau @ogrebcteam @ogrebarbellclub #Repost @docjenfit (@get_repost) ✨HANDSTAND ROTATOR CUFF STRENGTH✨ . Who loves handstands?! 🙋 This week has been all about ways to strengthen the rotator cuff for overhead activity. If you missed anything, check back! . Today, let's go over some ways to directly strengthen those shoulders for handstand prep! As much as I love the cue to squeeze the arms toward each other as you're in the handstand, this does activate the pecs a lot more. So, if we're doing that, let's make sure we have that rotator cuff activated properly prior to help protect those shoulders and avoid injury! . . 🎥VIDEOS🎥 🔹External Rotation Pull-Aparts: keep the lats activate by squeezing the elbows into the sides throughout the movement. Squeeze from the infraspinatus (muscle over the back of the shoulder blade) as you work to pull the band apart and keep the chest open and core tight. . 🔹Serratus Reaches: these are great to activate the push with the opening because in the handstand, the serratus anterior muscle must be active to press into the ground as the rotator cuff stabilizes around the shoulder. Reach up and out, sideways, and down and back to get all different fibers activated and moving! . 🔹External Rotation Reaches: the goal is to maintain wrist, elbow and shoulder alignment throughout the reach. Keep the elbows at 90 degrees until you extend overhead. . 🔹Handstand With The Band: try it out! Still remember to fully press through the shoulder blades and into the ground but keep the rotator cuff active as you externally rotate the arms and resist adduction of the arms. Raise your hand if you want to protect those shoulders with all the overhead activity you love! Inspired by a great convo with @thebalancedpt 😘 #docjenfit #move2improve