At moov personal trainers we are always training primal movement patterns to build, functional, strong bodies and minds.
Undo Your Rounded Shoulders
What Is Animal Flow?
In this video Animal Flow creator Mike Fitch demonstrates what the "flow" in Animal Flow is all about.
Animal Flow® combines ground-based movement with elements from various bodyweight-training disciplines to create a fun, challenging workout emphasising multi-planar, fluid movement.
It is great for improving mobility and core strength. It can be applied to all levels of fitness although it does require a fair bit of load on the wrists but as long as you do not have any restrictions in wrist mobility your wrists can build up to accepting the load over time with the help of a good warm up and slowly building up the amount you do in each session.
At moov personal training we like to incorporate Animal Flow into some of our workouts, including our groups training, whether it be one movement or a few. I have found them to be extremely effective in positively effecting our fascial system.
Have a read of a review on Animal Flow by the lovely Ryan Hurst at GMB...just follow this link.
If you’d like to try some Animal Flow yourself then subscribe to our YouTube channel where we have a number of follow along videos. If Animal Flow is too advanced for you then check out our Mobility Flow videos you can follow along with.
Why We Don't Ice Injuries Anymore
The mnemonic - RICE (Rest; Ice; Compression; Elevation), was created by Dr Gabe Mirkin in 1978 and written about in his book, Sports Medicine.. Ever since then we have been slapping ice packs onto acute injuries but just over a year ago, the same Dr Mirkin stated: "Coaches have used my “RICE” guideline for decades, but now it appears that both Ice and complete Rest may delay healing, instead of helping".
Healing requires inflammation, your body has it's own inflammatory cells (macrophages) which get sent to an area of damage to promote healing. Applying ice to the area actually slows down the circulation and therefore the rate at which the macrophages can do their job. Anything that reduces inflammation also delays healing; this means that non-steroidal anti-inflammatory drugs (NSAID's) like ibuprofen also delay the healing process.
When it comes to acute injuries, as long as you have been cleared for any fractures and only have soft tissue damage, you are better off applying a cloth soaked in apple cider vinegar to the injured area, with cling film, to keep in the moisture (this can increase the rate of recovery and has been used for hundreds of years to help the body rid of inflammation without compromising blood supply to the area). Compression and movement within a range that does not increase pain and discomfort is also recommended.
And then, of course, a rehabilitation programme to get you back to full pain-free function.
For the original article click here
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The Turkish Get-Up
The Turkish Get-Up (TGU), one of my favourite movements as it requires & improves mobility; stability; strength; cross lateralisation (right brain communicating with left brain); proprioception; balance AND it feels great to do!
A client of mine who had previously been training in a group setting elsewhere had been told that she couldn’t partake in the TGU portion of the class as she was unable to do them properly. The TGU was one of her goals working with me so we started by breaking down the separate components of the TGU and teaching her brain to learn each phase of the movement using only her bodyweight. At the start she struggled with the initial phase of the TGU (going from lying on your back to propped up on your elbow). This phase requires good reflexive stability through both the Anterior Oblique Sling & Posterior Oblique Sling (Anterior - adductors; same side internal oblique; opposite external oblique & pec minor. Posterior - Lat; Thoracolumbar fascia; opposite side Glut Max).
The TGU predominantly utilises the transverse plane (rotation), taking my client back to basics by retraining rolling patterns significantly improved her initial phase of the Get-Up within the same session. We spent as long as we needed, dedicating about 5-10 minutes of each session, practising the Get-Up until I was happy she was moving smoothly enough to progress onto the next phase. All the other movements chosen for our workout session were geared at feeding the Get-Up.
Now she is able to power through the whole TGU from ground to standing with more fluidity and ease of movement. This is a great milestone for her progression! It also translates over to life, as she has been feeling a lot more flexible and stronger in her day to day life, which for us at moov pt, is more important than anything else!
Being able to assess WHY someone is struggling through a certain phase of any movement and having the ABILITY to apply movement correctives to ENABLE that person to access that phase more efficiently is what we are about at moov pt. Tapping into someone's motor control system to make positive change takes KNOWLEDGE and EXPERIENCE along with an extensive library of corrective exercises.
If you are trying to achieve a complex movement, make sure you break it down into it's individual parts and spend as much time needed on each component to give your brain a chance to learn what you are trying to achieve.
A lot of people own foam rollers but don't know how to use them.
There are a lot of ways to release tension using a foam roller & technique will always come into play.
Best to know the HOW (how to do the movement with good technique) and the WHY (what muscles you are targeting) before letting loose on the foam roller.
We will reveal to you the many different uses for the foam roller as well as the HOW's and WHY's.