Shoulder Mobility – A Few of My Favourites

Shoulder Mobility – A Few Favourites Do you know what happens when you sit at a desk for too long, shoulders rolled forward, spine rounded? Over time, your body adapts to muscles being shortened (pecs, front delts, hip flexors) and your back muscles being lengthened (scapula, rotators, spine etc.). The result when you start exercising can be disastrous. Enough years pass and even if you don’t exercise regularly, it catches up to you in the form of back pain, shoulder aches, etc. You don’t have to put in long workouts to get your body moving well. I recommend 30 – 60 minutes of daily exercise so you maintain muscle mass as you age, however, just ten minutes a day of joint mobility and movement can have a big impact and help reduce pain. In this video, I take you through five of my favourite shoulder drills to get your shoulders moving better. I’ll release a spine video soon, so stay tuned. You can try some of these movements to see how they feel for you. If you’re in a lot of pain, be sure to consult with a physiotherapist before trying them. I used a band and a 2.5 plate in the video but they can be substituted with bungee cord and a can of food. Exercise 1: Shoulder Circles Exercise 2: Shoulder Clocks (4 parts) Exercise 3: Weighted Lying Shoulder Circles Exercise 4: Banded Distractions Exercise 5: Wall Angels Have tight hips? Watch my 10 minute hip video here. https://youtu.be/xhSIo2ylhA4

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10 Minutes of Daily Mobility

Strength training workouts are awesome. We get stronger, put on muscle and feel great. But what happens when all that strength isn’t able to move well? As we age, if we don’t use our joints in all ranges of motion, we lose that range of motion. Now strength training has a higher risk of injury and we have to be very careful with how we move our bodies. A lot of people hide poor mobility by choosing exercises that are in one plane of movement and don’t replicate real life (where things actually go wrong). We all need daily mobility in our joints and I’m dedicated to getting that message out to anyone that wants to move well as they age and not feel restricted to specific activities or exercises. Check out the video below, where I take you through six movements that target the hip and thoracic spine. In this video I go through: Lunge with overhead reach Cossack squats Leopard crawl T-Spine opener Pigeon to downward dog Frog    

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