When it comes down to it your body is like a well oiled machine. Much like your car, a little bit of maintenance work goes a long way so that you don&;t find yourself stuck on the side of the road with an engine that goes kaput. In order to prevent this, you make sure you get your oil change and have maintenance done on your car. Treat your body the same. Swipe for a graph of a graph demonstrating how stress from daily tasks accumulates over time unnoticed. When your body encounters stress, your body responds over time by working with the stress by compensating in order to allow you to function normally. A lot of the time these compensations can go unnoticed but create physiological change. It can take quite some time for these compensations to raise their ugly heads and manifest as something you notice; whether that be a click, a range limitation or pain. Once we&;ve hit this point, much more work needs to be done in order to correct this change. Swipe again. Knowing that stress can affect the body and cause change over time, the same can be said for positive change! Do your body a favor and perform regular maintenance work on it. If you do this enough, you can prevent more major issues in the future. If you want change, do something different everyday. Often enough this is accomplished by warming up/cooling down your muscles and joints properly. As long as you assess and correct your compensations you can prevent or delay unwanted change. If it&;s range of motion limitations perform mobility work. If your muscles are improperly balanced in strength and tone do strength work. If you&;re not sure what needs work, have a professional assess you and I can nit pick on things you can do to prepare your body for anything.

posted on April 3, 2017 by | No comments

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Life is better upside down. I&;m starting a challenge for myself to see how much I can improve. This is day one (I&;ve been training for a few months already but not consistent!) Most of my improvements have come from wrist and shoulder mobility drills such as the ones I&;ve shown in my and skin the cats for my shoulders. The handstand requires both good awareness of where your body is in space and is a feat a muscular endurance. Try it out after a wrist warm up (find a soft surface or kick up against the wall). It&;s a great shoulder and core workout! culture

posted on March 16, 2017 by | No comments

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Go the extra mile. Are you working your hardest to succeed? In your career, in love, in life? Are you 100% certain with every move you make? Nobody is. If you want to invest your money, you seek a financial advice. If your car breaks down, you go to a mechanic. If your body is aching or isn&;t able to do what you have done before, what do you do? blame your age? blame a past injury? Please. Be extraordinary. Let me help you be your best

posted on March 14, 2017 by | No comments

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When advising my patients about proper posture and spinal sparing strategies I remind them that posture is always dynamic. As humans we need to move in and out of &;proper&; posture and enjoy the full range of movement our bodies allow us. This makes me always look towards your goals. Short term goals are often to become painfree and to create a stabilized system. Longer term goals, however, often include aspirations to go out and do something. After proper rehab and training, I encourage movement, doing things outside of the ordinary and pushing limits.

posted on February 22, 2017 by | No comments

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This is a basic wrist extension stretch which will help build the foundation of mobility required in the wrists for things such as . This stretches out the flexor group of muscles and tendons on the palm side of your arm. I like doing 5s hold with pulses and slowly changing the angles at which I press at to target different areas of the wrist. I do this by rotating my elbows slightly further or less and with most of my stretching I try and perform 20 reps of 5s pulses or a minimal total of 90s. This is a type of stretching that encorporates what&;s known as proprioceptive neuromuscular facilitation stretching or PNF. It enhances both active and passive range of motion in order to improve motor performance and aid rehabilitation. The specific type of PNF I am using here is a &;Contract Relax&; technique. practor series

posted on February 4, 2017 by | No comments

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Yesterday you wrote page one. With the new year brings new beginnings. I have never been a large proponent for new years resolutions as many simply make goals they should have accomplished in 2015, or 2014, or 2013.. They do not follow the few golden rules to goal setting. This year, make goals that follow the SMART principle: Specific, Measurable, Attainable, Relavent, Time bound. In addition to following the SMART principle, you should also:1. Set goals to motivate you.2. Create an action plan to map out how you will achieve your goals.3. Write them down. Better yet, comment/share this post with your goals for 2017.4. Stay true to your goals! It takes 6 weeks for your actions to become habits. Great things happen to those who set goals and crush.I&;ll share with you guys one of my goals:This year in climbing I intend to crush 5 v6&;s, 20 v5&;s and perform a single one arm pull up(OAPU). I have a specific training protocol I intend to follow to perform the OAPU and will adapted my warm up and climbing training to help me complete V6&;s as they are set at the hub.

posted on January 2, 2017 by | No comments

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The wrist is a complex joint that bridges the forearm to the hand – a collection bones from the forearm (radius, ulna), 8 carpal bones, and 5 metacarpal bones, an articular disc (Triangular fibrocartilage complex or TFCC) and a plethora of ligaments. Then throw in muscles that all have very specific attachment points. Let&;s not forget about nerves arteries and veins. As you can see the wrist is a quite complicated. In the following weeks I will be posting 5 stretches and mobility exercises but if you have an ongoing issue this is not to replace a wrist assessment by a health professional! Work smart. Loose ligaments need muscular strengthening, tight muscles need stretching, weak muscles need strengthening, focus on each exercise to maximize your motor control and don&;t just go through the motions. practor series

posted on December 29, 2016 by | No comments

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What is Butt Wink?The &;butt wink&; or posterior pelvic tilt – the pelvis pulls the lumbar spine into flexion or rounding of the low back putting you in a vulnerable position. You want to remember to – keep an arch – prevent that spinal rounding. Otherwise you risk damaging ligaments, causing disc irritations or herniations. What Causes Butt Wink?A number of factors combined together can cause the butt wink which leaves your low back and hips vulnerable. This can be hip capsule tightness, hip flexor tightness, knee issues, ankle or even big toe limitations.One limitation is where the head of the femur articulates with the acetabulum. The only way to go deeper is to round the pelvis and the lumbar spine – this is anatomical – this will be different between individuals.Stretching can help partially – think of the hamstring, it crosses both the hip and the knee joint – as you bend your knee flexes, and the overall tension from the hamstrings does not usually prevent you from going into a deeper squat.You can improve your hip flexion mobility over time.You can also improve your squat depth over time.What can we do?Motor control – motor control is imperative – the squat is a complex compound exercise that forces muscles to work in concert. As you improve your proficiency – your squat will improve. The mobility exercises I&;ve posted previously can help – but its best to first figure out what you need to work on. Then focus your work there. Work smart. Check out my future posts for more mobility drills.

posted on September 7, 2016 by | No comments

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Taking a break from your day of sitting at a desk, your weary day of travels in search of pokemon, or worse, sitting around and farming pokemon and pop a PokeSquat:Keep your feet FLAT – heels on the ground, don&;t let it lift up! align your knees over your feet, lower yourself slowly and rest your arms on your knees. Spend 10 minutes in this position and give your body a break by:1) reducing spinal compression – reduce low back discomfort2) Increasing hip mobility3) Increasing knee mobility4) Increasing ankle mobility5) Helps you go trouble getting into this position? Can&;t hold it long? Practice practice practice – it will improve over time. If this movement seems ridiculously hard – Congrats! You have a mobility issue. Finding a problem is the start. Let&;s get to work.

posted on July 27, 2016 by | No comments

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