It's easy to ignore them.
Yet they are one, if not, the most important part of your body when it comes to basic human skills.
You'll notice that very few people actually spend time warming up this specific area of the body.
Let's not forget about rotations. This is also something that everyone needs to be doing well in order to function.
So in short, the feet and rotations are an essential part of general movement.
Taking care of them is at the top of the list when it comes to calisthenics training, as well as long term, holistic health.
So don't forget to do use these movements next time you warm up!
So let me ask you, do you fall in one of the following categories?
If you answered yes to one or more question, Online Calisthenics covers all of the above.
The world of fitness is mostly images of youthful vitality and boundless energy.
It's easy to get the impression that if you haven't started your fitness journey in your early twenties, you've missed the boat.
But let me tell you something that's not talked about enough – it's never too late to embark on the incredible journey of calisthenics.
So, is 30 too late for calisthenics?
Not by a long shot. In fact, your thirties can be the perfect time to dive into this transformative discipline.
I started calisthenics at 28.
1. Natural Movements Know No Age: Calisthenics is all about embracing the natural, primal movements of your body. Push-ups, squats, pull-ups – these are movements that humans have been doing for millions of years. And guess what? Your body doesn't forget how to do them just because you've hit 30. In fact, these...
We need to be comfortable moving our arms in any direction. The one direction that very often causes problems is the overhead motion.
So here are 3 ways to move your arms overhead:
For any of these moves, you need to keep your pelvis tilted back, your abs engaged and your ribs tucked in.
Do NOT let your back arch when raising your arms up! This is KEY.
Repeat this sequence 3 times per day!
It has a direct impact on your health, often a lot more than what most people realize. And when it comes to building a strong back, thoracic spine mobility is often overlooked.
Use this simple "hack" back stretch sequence to improve your overall back mobility.
It works like magic if you do it regularly. That means everyday. At least until you start to see and feel better mid back mobility.
Repeat the sequence in the video for 3 sets per day.
Do not forget to also work your hip mobility to get and maintain a strong back! Here is a video on how to improve your hip mobility!
That combination of movements addresses your entire lower body as well as some upper body.
Go for 4-6 reps of each movement. You can repeat the sequence 1-3 times.
It can and is commonly combined with other weakness within the back muscle chain.
Use this very easy mid-back stretch to align your back and say goodbye to any back pain.
Keep your core and pelvis engaged, and breathe thoroughly as you stretch.
Repeat the sequence 3 times.
As someone who suffered from a chronic shoulder injury, I use this sequence daily to keep my rotator cuffs mobile and healthy.
Here are the details:
I like to start with classic shoulder dislocates with a 6 ft. stick. The name sounds crazy but it's actually really good to practice.
Then I move on to the "figure 8" stretch to add a bit of complexity to the shoulder rolls.
I finally do partial side to side raises as shown as the last exercise in the video.
You can go for 5-10 repetitions of each exercise and repeat the full sequence 3 times for a great shoulder warm up!
This might be the least sexy move with the most benefits you’ll see today.
The back bridge and its dynamic variations are an essential tool for overall back mobility and good posture.
It is something I have neglected for a good part of my life. I started to change that when I realized my mid/lower back was my missing link.
I’m still far from the acrobat level but at 43 it’s night and day compared to what I was able to do in my 20’s.
I like doing dynamic knee raises paired with the bridge to work on my motor control when up-side down.
It is surprisingly hard to lift your legs when the body is engaged into an arched position. This requires to re-calibrate how we use our hip muscles in order to lift our legs.
Go for 4-6 reps and repeat for 3 sets.
You can ideally mix those reps sets with 3 sets of maximum static holds.
If you can't do the full bridge yet, simply start with an elevated version of the bridge, with parallel bars or yoga...
Braces, ergonomic chairs, chiropractors; while they might provide temporary relief, they're simply bandaids for deeper issues.
In this guide, I'll show you how to truly fix your rounded shoulders and achieve a stronger, healthier posture through natural primal movement and daily stretching.
1. How Do Rounded Shoulders Develop?
Rounded shoulders are typically the result of prolonged poor posture, often related to sitting at a computer or desk job or extensively using a smartphone or tablet. Essentially, your chest muscles become tight and your back muscles weaken, causing your shoulders to hunch forward.
2. What Are the Health Risks of Rounded Shoulders?
Besides causing a hunched, unhealthy appearance, rounded shoulders can lead to inability to walk or run properly, chronic back and neck pain, headaches, and potentially even thoracic outlet...