miskimansc miskimansc

184 posts   288 followers   319 followings

MiskimanSC  Strength and conditioning coach serving the greater Vancouver area

http://www.facebook.com/miskimansc

Kinetic Hygiene: End Range Control for Improved Mobility and Control.
•••
We already know our hips need close to the same levels of mobility and stability.
•••
What is known is that when it comes to mobility there is a huge difference between active and passive range of motion.
•••
In order to build useful range of motion, we must try and convert our passive ranges into active motion.
•••
One of the easiest ways (even though there is nothing easy about it) is utilizing passive range holds inspired by the Functional Range Conditioning system.
•••
This drill is a Passive Range Hold for hip internal rotation in the 90/90 base position.
Technique:
1️⃣Set up in the 90-90 position as shown above.
2️⃣Use your arm to passively lift the trail leg into hip internal rotation.
3️⃣Build tension through your hips and entire body then slowly release the trail leg.
4️⃣Try and hold the trail foot off the floor while trying to NOT lose the height in which you lifted it to.
5️⃣The less the foot drops, the more control of your end range of motion you are achieving.
•••
Hip rotation is important to improve because of it's effect on the joint capsule. Better motion here can free up motion in other planes and help build better joint awareness.
•••
Thanks to 👉 @joegambinodpt for his end range joint motion and ninja skillz.
.

Also make sure you scroll back to check out other hip mobility basics by @simplestrengthphysio . #fitspo #fit #fitnessmotivation #fitfam #fitness #bjjlifestyle #bjj #mma #mmatraining #mmafighter #workhard #workout #workouts #workoutoftheday

Earlier today I was asked what I would do if I were to design a "core only" workout. I came across this from @strengthcoachtherapy and thought it would be a good solution although not identical to what I would create. ・・・
Core Flow Day 2‼️
----
Grab a small weight and try this out. (I'm using 12.5 lb.) You don't need to do this exact order of exercises. The goal is just to give you some new ideas for your core training. Nothing else to write here- just watch 👀 the video 🎥!
.
.
.
.
.
.
.
#biomechanics #shoulderpain #strong #shoulder #strengthandconditioning #powerlifting #physio #powerculean #physiotherapy #fitfam #fitness #fitnessmotivation #fitspo #fit #fitnessjourney #fitnessaddict #workout #coreworkout #abs #absworkout

・・・
The hip joint is almost a hybrid in the joint by joint approach, as it is understood to be closest to a 50/50 split of mobility/stability. This helps us segway into an AWESOME concept. (Key takeaways: hip mobility is hard fought secondary to bony contact, AND stability might have a lot to do with “tightness” in our hips)
.
🤔CONCEPT ALERT🤔
.
TONE: “The internal state of muscle-fiber tension within individual muscles or muscle groups.”
.
I want everyone to open their minds up to the concept of tone. Often times, we see that muscles are “tight.” Sure, they might be tight, but endless stretching, a lot of times, is not the answer! This is because we have REGULATED tissue tension by the central nervous system.
•••
If we understand that there is a reason behind tone, it can help us start to have more intelligent INTENT behind our mobilization (or strengthening/stability*) strategies.
.
What’s my generalized approach if not dosing strength/stability for mobility? (dosing strength for mobility?? Say what???🤔🤔🤔)
.
I will dose mobility drills for the soft tissues, vs static stretches, in order to open up a neurological window, and then follow it up with reinforcement!
.
Gentle oscillations can actually help decrease tone for a short window of time, in which we follow it up with loaded movements!
•••
Here is one of my favorite sequences below….1/2 kneel hip flexor/Shin box -> Deep Squat with prying
.
1️⃣1/2 kneel hip flexor mobilization: 1/2 kneel position, without arching back, squeeze your down leg glute as you gently drive your hip to its first end range, oscillate back and forth x10, and then switch
2️⃣ER/IR mobilization (Shin box): begin with your right thigh directly in front of you, and your left thigh out to the side at 90 degrees, with both knees bent roughly at 90 degrees. Spend some time exploring end ranges and oscillating into your right hip, followed by going onto your left forearm, and exploring end ranges of your left hip for roughly 10 passes each
3️⃣Deep Squat with prying: drop it like its hot (but controlled) into a deep squat and explore your hip mobility by prying your thighs in and out.
.
#fit #workoutoftheday #fitnessjourney #fitfam

follow this page in feedly

Most Popular Instagram Hashtags