Elevate Physical Theraphy & Fitness

June 2019

STICK MOBILITY

    Here are 6 of our favorite mobility flow sequences with Stick Mobility • Ninja Flow From the shoulders and chest, down the thoracic spine and into the hips and lower limbs, the ninja flow is an excellent way to synergistically open up the entire movement system throughout the kinetic chain.  Slapshot Rotational range of motion and muscular coordination is critical for athletic and everyday activities alike – whether you are looking at improving your golf swing or reaching back behind the passenger seat to grab your bag, the slapshot will give you the edge you need to move smoothly and efficiently. • Split Stance Bow & Arrow The SS Bow and Arrow is an outstanding way to activate the muscles of the lower extremities for stability and balance while simultaneously encouraging mobility through the spine up the chain into the shoulder and upper extremities. • Single-Leg RDL Counterforce This movement flow adds a core activation and balance challenge to the traditional single-leg deadlift and is a must-have for the athlete or weekend warrior looking to take their RDL to the next level. • Half-Kneeling Bow & Arrow Tight hips and stiff shoulders? The HK Bow and Arrow is a perfect way to release this tension and open up the lateral chain for more fluid movement.   Half-Kneeling T/S Opener Not only does this seemingly simple mobility flow release tension in the hip flexors while activating the gluteal muscles, it also encourages rotational movement throughout the thoracic spine.  

WORKOUT ON YOUR TRAVELS

Excited about your Summer vacation but worried about losing your fitness gains?  Here are some great exercises you can take on the road. All you need is a mini loop band and a resistance band. No matter how full your bag is or how little space you have to move, there’s no excuse !     ❇️Banded Pull Aparts: This is a great exercise to strengthen your upper back and increase shoulder mobility. Grab the band with an overhand grip with palms facing the ground. Your hands should be approximately shoulder width apart, go wider or narrower depending on the tension of your band. Your arms should be parallel with the floor with  elbows fully extended. Pull the hands apart squeezing your upper back musculature and bringing your shoulder blades together. The band should make contact with your sternum. ❇️Banded Bicep curls: Stand with one foot on your resistance band holding handles or ends next to your sides with palms facing forward.  Slowly curl hands up to shoulders, squeezing biceps and keeping elbows next to your sides. Slowly release arms back down to starting position• ❇️Banded Step-outs This is a great exercise for your glute medius. Place mini loop band around your legs just above your knees. Place your feet shoulder width apart, keep a slight bend in your knees and your chest up. Push hips back as though you were about to begin a squat motion. Step to the side with the right foot. Your stance should be well outside of shoulder-width. Pause, then step back into the start position. Repeat for the desired number of reps and then repeat on the left side• ❇️Squat Progression: A common form flaw with squats is the caving in (valgus) of the knees. This is often caused by weak glutes and abductors. The mini band is a great tool to correct this flaw in technique. The tension of the band increases bodily awareness, creating a mind-muscle connection in those areas. Performing banded squats for reps allows you to strengthen the proper squat form. Progress from a squat to a squat- jump, to a lateral or  an “In n’ Out” squat jump to increase the intensity.