Muscle Soreness … Why it Happens, How to Prevent it, & How to Cure it
Got an injury? An unstable shoulder? A painful knee? Catch up with Coach Paul as he breaks down the formula to help you move better.
Paul’s Workout Programming for the Week of September 15-21. CrossFit, CoreFit TRX & Kettlebell, Powerlifting, Olympic lifting, Mobility, & Yoga.
Rock Blades Graston Scraping IASTM. Instrument Assisted Soft Tissue Mobilization: A beginner’s guide to what it is, how it works, and which tools to pick.
Paul’s Workout Programming for the Week of September 9-14. CrossFit, CoreFit TRX & Kettlebell, Powerlifting, Olympic lifting, Mobility, & Yoga.
Hip Strength and Mobility. Dawn and Paul Present 2 powerful Corrective Exercises for strengthening the hips and groin. These make excellent warmups for beginner and intermediate clients.
I’ve been reading books on Yoga, CrossFit, and Movement for 10 years. Here is my review of the top 115 books on books on CrossFit, Mobility, Yoga, Physical Therapy, Mobility and Personal Training.
The MWOD Certification Review by Paul on Movement & Mobility 101. Kelly Starrett’s Movement & Mobility certification is my fifth certification in mobility. Here’s my review of the certification, plus a list of new things I learned from the man himself, Kelly Starrett.
If you are a mobility and movement coach, the MWOD Movement and Mobility Certification is a must have. Yes, it will take some work to finish, but it will help you become a better personal trainer. You will be able to take care of your athletes better and keep them moving safely for years to come.
I am assuming you are already convinced on the importance of exercise. And if you scroll down a bit, I will break down the differences between mobility, flexibility, yoga, and stretching in careful detail. Without sufficient mobility you cannot be all that you wish to be. This applies whether your chosen craft is golf, strength training, CrossFit, or endurance running. You are not as efficient as a runner, you are more likely to get injured as a golfer, you are slower in CrossFit than you ought to be, and as a power lifter your recovery times are slower.
How to Improve Mobility and Flexibility through Partner Stretching, PNF Stretching, M|WOD, and Yoga
Mobility helps improve range of motion of tight joints and muscles, and it helps stabilize and strength areas that have too much range. This article demonstrates provides two example exercise routines for people needing additional range of motion in the hips, ankles, and thorasic spine. Plus you’ll find numerous linked articles at the bottom covering all topics associated with stretching, stabilization, yoga, and mobility.
Glutes and Core Mobility WOD:
Brand new fascia release and strength WOD for our Zero2Fit Program. Zero2Fit is our Mobility and Weight Loss Program that is designed for people that haven’t worked out in a while who need to lose weight and build range of motion.
Squat Warm-up Routine:
Warming up is essential to have a productive workout, and to limit injury risk. Their are many different styles of warm-ups, but today we are going to focus on a squat warm-up routine for mobility and flexibility. Before you get to the barbell or kettlebell it is important to get the body ready for action. You may not feel that you have any tight adductors or groin muscles, but they still could be holding back you squats. If you have the classic Butt Wink or limited squat depth then something is tight or not firing. Take the time to warm up and get your body set for squats. Squats a a great strength move and proper execution is key.
Mobility, Corrective Exercises, and Range of Motion
How do we improve mobility?
- For range of motion we use flossing, joint distraction, and gapping.
- For Stability and Muscle Control: we use balance stabilizing tools, yoga, exercise tubing, and Cook bands.
- Fascial Release: we use the battle star, nova balls, lacrosse balls, and trigger point.
- Muscle activation and corrective exercises: we use isometric exercises and exercise bands to improve the mind muscle connection.
- Proprioceptive Neuromuscular Facilitation Stretching: to retrain the brain’s connection with muscle to improve the brain’s confidence and control over muscles with allows for improvement of flexibility.
- Partner Stretching: through using a coach to help stabilize and direct stretches, the athlete is able to improve the function the stretch and really mobilize the intended muscle and joint group.
There are 8 basic strength movements: the Squat, Lunge, Hinge, Push, Pull, Arc/Hollow, Twist/Resist Twist, and Gait. We’ll cover these techniques and discuss the proper form to do them safely. We’ll also discuss various techniques to test muscle function by selecting members from the audience, and demonstrating how to test for proper neural control of muscles, and how to utilize strength training to restore and improve muscle function.