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!
Here are more shoulders and back stretches that you can add to your posture routine!
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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!
Also add some hanging and pull up workouts to the mix.
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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.
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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.
You can also do this to release your lower back!
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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...
When you do a squat for example, "flexing your feet up" activates the whole posterior muscle chain in a very active and efficient way. It will help you fire your calves, hamstrings, glutes and back on each repetition.
Here is how to get started on better ankle dorsiflexion
-Self myofascial release on the foam roller: Roll up and down your calf and Achilles’ tendon for 1 minute. Focus on tender spots for 15-20 sec when you hit some.
-Plantar muscle release: use a PVC or wood stick or ball to roll your feet. Step on it one foot at a time. Roll as needed.
-Wall knee flexions: start in narrow lunge position with your front toes about 1 inch from the wall and aim to make contact with the wall with your knee while keeping your front heel anchored to the floor.
If your front heel comes up then move your foot forward a bit and adjust the distance between your toes and the wall. If it feels to...
Strong shoulders are crucial for overall upper body strength and contribute significantly to your overall body strength. So, let's take some time to discuss the key factors that will help you develop robust and powerful shoulders.
To kick things off, we'll start with a mobility drill called the Shoulder Dislocates with a stick. This drill is designed to improve shoulder mobility and ensure that you can achieve full range of motion. Lack of mobility often restricts people's ability to fully express their shoulder strength, leading to less than satisfactory results.
For this exercise, all you need is a stick or a broom. Stand straight and hold the stick it front of you with a grip wider than shoulder-width. The goal is to move the stick behind you and as low as possible, while rolling your shoulder blades and engaging your...
This is a muscle group that is usually underrated and tight due to excessive sitting and/or lack of stretching.
They are usually never really addressed wether in workout programs or stretching.
So here is a simple yet very effective technique to release your hip flexors.
If you do a good amount of leg, core and lever work (which you should), this will be a game changer habit.
Think about it as "hanging from your hips".
It will also relax the rest of your body, including your lower back, spine and shoulders.
Watch the video here to see the full sequence!
Go for 2 minute rounds (or however long you can hang, and work your way up).
Make sure to breathe steadily through the hold.
Usually 1 round is enough.
Sometimes 2 rounds with 2-3 minute rest between each round.
Use it as often as needed.
Let's go!
Nicolas
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