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Well, we decided to change up the moov space this week to free up a lot more room in the gym and open it up a bit. Our Hatha Yoga Classes now have a better area to work with and there is a lot more floorspace available for things like crawling; animal flow; farmers carry's; walking lunges etc.
The first step to relocating the power rack was removing the side cables
Step 2 was dragging the power rack across the gym to the studio space
What was the studio space where Hatha Yoga Classes ran is about to be transformed
New location for power rack with the help of my mate Ginnie 💪
Most of the weights had been moved over, new matting to arrive still
New layout all complete and ready to be utilised
Our new space for Hatha Yoga Classes in Adelaide and loads of floorspace for all our group and personal training sessions!
Find ways in your day to encourage movement, whether it be on a small scale or a larger scale.
If you work from home, try and find different positions to work in, don't just sit all day and don't just stand all day.
- Spend a few minutes down on the floor in different positions with a laptop or book raised on a stool.
- Find a way to raise your work up on something that can encourage you to stand for a while whilst you work.
- Spend some of the day sitting on a fitball and moving your pelvis gently forwards and back/side to side/around in circles.
- Spend some time down on one knee in a hip flexor stretch; switch legs after 10minutes then spend some time down on both knees with hips open.
- If you have to make some phone calls during the day why not go for a walk whilst you are making them.
Go for long walks in nature when you have time after work or on the weekends. Breathe in fresh air and appreciate the beauty of the planet we live on. Leave your mobile phone at home and be in the present moment.
Here's a glimpse of an hour of work in a dynamic work space, sped up to a few minutes. For more information on transitioning to a standing and dynamic work space, read "Don't Just Sit There" by Katy Bowman.
Here is a lady who lives by the laws of movement. There is an array of useful information on her website about how to encourage movement in the home; at work; and with the family.
With all the hype about sitting being bad for you and standing desks now being all the craze I have always been a promoter of moving often, standing all day is as bad for you as sitting all day is. However, if you choose to adopt different postures throughout your work day and add in some useful stretches/movements scattered around, then you are certainly on the right movement road.
Are you familiar with the Turkish Get Up?
(if not, I'd recommend reading this article about the many benefits of the Get Up (http://www.strongfirst.com/the-forgotten-benefits-of-the-turkish-get-up/comment-page-1/#comments)
- Is this a movement you have tried but failed dismally?
- Is it a movement you have never seen or heard of before?
- Is it a movement you do regularly but just not sure if you’re doing it right?
- Is it a movement you have tried but you always get STUCK or experience PAIN at a certain phase?
- Is it something that you have seen someone do and thought “there is NO WAY I would be able to do that”
…Weeeellllll, THERE IS!
At MOOV we teach clients how to break down the Turkish Get Up (TGU) starting with just their body weight if needed and progress them at THEIR own pace. There is a lot to this movement that doesn’t really meet the eye and it translates over amazingly well to life. We have seen many clients on Day One unable to get from the lying down position to their elbow who now do full TGU’s with added load.
LET US MOOV YOU!
#turkishgetup #stability #mobility #movement #strength #moovwithus
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.
