Take the Sitting-Rising Test The sitting rising test assesses your ability to get down on the floor and back up. Research by Claudio Gil Araujo has shown that the sit-to-rise test is correlated with longevity. “If a middle-aged or older man or woman can sit and rise from the floor using just one hand-or even […]…
Dan John: Can You Go? Book Review Dan John has a talent for making complex subject matters simple. Whether it’s coaching cues (Squat between your legs), categorizing movement (push, pull, hinge, squat, loaded carry), or clarifying questions (Prisoners Dilemma) he knows how to get at what matters. “If, for whatever reason, you were only allowed […]…
Overlooked Ways of Getting Better Sleep: Sleep Smarter Book Review The book, “Sleep Smarter: 21 Proven Tips to Sleep Your Way to Better…” is an extremely practical guide for optimizing sleep. Many people have given up on improving their quality of sleep because they think that getting eight hours of sleep and going to bed […]…
Are Your Planks Sabotaging Your Posture? Front planks, side planks, and rotary band planks are all great exercises for developing good posture – if they are done correctly. A common mistake during the front plank is internally rotated shoulders. This is evident when the hands move in towards one another instead of staying inline with […]…
Correcting Forward Head Posture with the Hip Hinge Office workers and athletes that experience neck pain, limited shoulder flexibility, and mid back stiffness can utilize the following movement to restore their posture. Training a neutral spine position removes the need to try to rigidly maintain a good posture at work. It restores the awareness of […]…
A Quick Upper Body Assessment The following assessment is a quick screen that I take all athletes through that want to be cleared for overhead lifting. At first glance it may appear that the screen simply measures shoulder external rotation – however the screen reveals much more. Corrective exercises can be quickly implemented, before being […]…
Functional Movement Systems Seminar What is a Functional Movement Screen? This past weekend I attended the Functional Movement Systems Level 1 and Level 2 seminars, the following are my main take-aways. The Functional Movement Screen The Functional Movement Screen is a standard operating procedure for assessing functional movement, providing a baseline for movement competency. The […]…
Rock Tape: Fascial Movement Taping Certification What is RockTape? RockTape FMT is a movement-based approach of kinesio-taping that focuses on ‘taping movement, not muscles.’ The actual tape is designed to increase stability for improved movement – unlike tapes that limit movement. The tape is stickier than traditional kinesiotape lasting for 3-5 days while facilitating good […]…
The 2 Best Exercises You’re Not Doing The two most impactful and underutilized exercises that I teach athletes on a regular basis are for the diaphragm and feet. Many athletes are told to ‘just breathe’ and/or wear orthotics for their flat feet – this advice leaves athletes helpless when it comes to strengthening the feet […]…
above image shows Mackenzie extension exercises for the flexion intolerant low back The Flexion-Intolerant Low Back Low back pain can be caused by a variety of different factors. This can make it hard to pinpoint the root of the problem, as there are different approaches for assessment and treatment of low back pain. Disc herniation, […]…