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9 BEST Exercises for AMAZING Mobility

9 BEST Exercises for AMAZING Mobility

by | Mar 26, 2023 | Blog, Exercises, Foam Rolling, Functional Fitness, Pain Relief, Warm Up

Aches and pains add up as we get older. But it’s not our age we should blame.

We instead need to assess our previous injuries and the rehab we did.

As well as the PREHAB we are currently doing. 

Because we can never stop doing what makes us better.

Use it or lose it. 

Hey guys, it’s Cori from Redefining Strength where we help you move, feel and look your best at any and every age.

Maintaining our mobility means constantly working on our mobility. 

But it doesn’t have to mean stretching for hours or full recovery sessions each and every day. 

Even 10 minutes as our warm up can really add up AND even help us get more out of our training sessions.

That’s why I want to share 9 moves that address not only commonly tight muscles but also help improve your joint mobility and stability. 

These moves cover the full 3-part prehab process of foam rolling, stretching and activation.

This process is so key because the foam rolling helps start to relax tight and overactive muscles so you can then stretch to restore muscles to their proper length tension relationships while mobilizing those joints before you include activation exercises to engage underactive muscles and improve your mind-body connection. 

And at the end of this video I’ll share a quick mobility series combining all 9 moves!

So let’s start with 3 amazing foam rolling moves.

First up is Peroneal Foam Rolling.

Your feet and ankles are your foundation. Immobility there can lead to movement compensations up your body. 

And that ankle-butt connection is so key.

It’s why we need to address any previous ankle injuries or we may end up with hip, lower back or SI joint aches and pains. 

That is why Peroneal Foam Rolling is often an important move to include.

To do this move, a ball works best. Place it on the ground and then relax your leg open so that the outside of your shin is pressed into the ball. Press down into your leg as you start the ball in the top part of the outside of your lower leg.

Circle your foot to create tension and relax it as you press into the ball and breathe.

Then move the ball down to another spot along the outside of your leg and repeat.

Move #2: TFL Foam Rolling

Hip pain, lower back pain, IT Band and even knee issues seem to add up more and more as we get older.

That’s why often we want to focus on our hip mobility and foam rolling our TFL or tensor fasciae latae.

This hip flexor muscle can not only hinder our glute medius from firing correctly, which can lead to hip stability issues, but it can create tension through our IT Band which can even create ankle aches and pains.

To roll out your TFL, a ball works best. The larger or softer the ball, the less it will dig in and if a ball is too much pressure you can start with a roller. 

To locate your TFL, lie on your back and place your hands at the side of your pelvis toward your hip bones and then rotate your foot inward. You should feel your TFL flex (this also shows you the far reaching connection this muscle has). 

Then move to your side, placing a ball below that muscle and relax over the ball. 

Breathe as you hold. You can lift and lower your leg to tense and relax the muscle to help it release. 

Move #3: Chest Foam Rolling 

Finding after years of hunching over your computer, your posture has become more slouched? 

Upper back, neck or shoulders tight and achy? 

Then you don’t want to ignore relaxing those pecs!

Tight chest muscles can perpetuate that rounded posture and even restrict your scapular movement, or the movement of your shoulder blades, which not only perpetuates the hunched look but also can lead to neck, shoulder and upper back aches and pains.

While we may feel like there are always trigger points in our upper back, part of that may be due to muscles being overstretched because of our pecs being tight!

To roll out your chest, a ball in a doorway is often most comfortable and easiest to control. 

Stand with the ball right inside that shoulder joint under your collarbone and press your chest into the ball in the doors edge. Using a doorway allows you to reach that same arm up in front of you as you hold and apply pressure. 

Reach your arm up overhead as you breathe and hold on the spot. You can also move your arm open to the side to stretch and relax. 

Then adjust the ball, working down toward your armpit or even toward your sternum.

BUT be careful as you move away from the meatier part of the muscle.

You do want to be gentle as you work along the pec toward your sternum.

You can spend 90% of your focus around that shoulder joint where you will even hit that pec minor! 

After foam rolling, you will want to include some stretching.

Especially if you are stretching prior to your workout, you want to include moves that will help you warm up and begin to mobilize those joints, working to improve your range of motion.

The next move we’ll look at is the Ankle Mobility And Groin Stretch.

This is a great move to start working on your ankle dorsiflexion of the ability to draw your toes up toward your shin.

Especially if you’ve worn heels for decades or been an endurance athlete, you don’t want to ignore this amazing ankle stretch! 

This is key if you want an efficient running gait or to be able to squat lower without hip or knee pain!

This move will also address your adductor flexibility and help you start to engage those glutes to stabilize your hips.

To do this stretch, set up half kneeling on the ground and move that front foot so it is in line with your back knee and facing perpendicular to that back leg, pointing out.

You want your knee to be in front of your ankle, although you can adjust the position based on your ankle mobility. 

Squeeze that front glute to pull the knee open and in line. Then shift your weight to drive that knee forward over that toe without letting your heel lift. Then press back. 

Do not rotate toward that leg as you shift laterally. 

If this is too much pressure, move your knee back to be in line with your ankle. 

Or if you can’t kneel, try standing instead while still focusing on that shift to drive the knee past your toe. 

Move #5: Bench Hip Stretch

Lower back, hip and knee pain is something so many of us will experience in life and it is often due to hip flexor tightness and a lack of glute activation. 

This hip flexor stretch allows you to focus on activating your glutes to stretch your hips while addressing each side independently. 

And by lying on the bench, you help yourself avoid arching your lower back to compensate instead of actually stretching out and mobilizing those hips! 

If you don’t have a bench you can do this off a couch, coffee table or even your bed!

To do this stretch, lie back on a bench with the bottom of your butt right at the edge and one leg hanging down toward the ground. This knee will be bent to about 90 degrees.

Bend the other knee and hug it in slightly toward your chest. 

Holding that knee in, tuck the other knee up toward your chest, then focus on engaging your glutes to drive that heel back down toward the ground as you extend the leg back down. Feel your butt even kind of lift you a bit on the bench as you extend that hip and feel the stretch.

Pause then tuck the knee back in and repeat.

Move #6: Active Foam Roller Star Stretch

A lack of thoracic mobility as we get older can lead to that humped back posture that non of us want. 

And it can also lead to neck, shoulder, upper back and even LOWER back aches and pains.

For instance, a lack of proper thoracic extension can lead to shoulder pain when overhead pressing or us even arching our lower backs to compensate and seek out mobility since we can’t properly extend our mid and upper backs!

This star stretch variation is a great way to really isolate and mobilize our thoracic spine as it is even easy to cheat in other spinal stretches and get mobility from other areas. 

To do this stretch, a roller works best although you can put a yoga block or even books to hold your knee on to help isolate your thoracic spine. 

Bend your hip to about 90 degrees and place your bent knee on the foam roller to the other side of your body. Pull your knee across your body and press your opposite hand down into your knee to help stabilize.

Put your other hand behind your head. Touch that elbow in front of your face, across your body. 

Then, pulling with your back, open that elbow up and open and down toward the ground, opening your chest up toward the ceiling.

Make sure you aren’t just flapping your arm but twisting through your spine. Exhale as you try to relax the back of your shoulder toward the ground then rotate closed and repeat.

Move slowly and really focus on your chest stretching as you engage your back to twist open. Don’t let your knee come up off the roller or block.

After you’ve done your stretching, you then want to focus on activation exercises to establish that mind-body connection and really engage those muscles to feel them working.

Move #7: Single Arm Scapular Push Ups

Scapular control is key if we want to avoid neck, shoulder, upper back and even elbow aches and pains.

It is also key if we want to lift more or achieve that first full pull up! 

And being able to truly isolate and control each shoulder blade is key, especially if we’ve had previous injuries that may make us compensate and end up overusing the other side.

This move will really help you focus on that scapular retraction with a very isolated exercise that takes out elbow flexion. 

To do this activation move, set up facing a wall and place one hand on the wall at about shoulder height.  Your arm will be straight and make sure you aren’t shrugging.

Then keeping your shoulders down and arm straight, but elbow not locked out, pinch your shoulder blade toward your spine.

Do not try to make the move bigger than it is and bend your elbows. 

Draw the shoulder blade toward the spine, then push the wall away to draw the shoulder blade back forward. 

Focus on this move being small and your upper back working. 

Move #7: Side Plank Clams

Core work is key. Most of us even seek out ways to include more. Because our core is the link between our upper and lower bodies, it is key we keep it strong to properly transfer force and react quickly in every day life. 

And moves like the side plank clam not only help us avoid spinal issues and back pain but also help improve our shoulder and hip stability.

This move will really target and activate your lats, obliques and glute medius.

To do this activation move, set up in a side plank position with your elbow under your shoulder and your knees bent and legs stacked. 

Turn your top foot down in front of your bottom foot. 

This internal rotation of your lower leg will help you better target that glute medius without your TFL taking over.

Then as you lift up into the side plank, open that top knee up toward the ceiling. Press your hips forward as you lift and feel your obliques also working to drive that bottom hip up. 

Make sure to engage your upper back to support your shoulder. 

Do not rotate open with this move, but almost try to stop the leg opening up wider with the side of your butt. Feel your bottom glute medius also working to lift you into the side plank. 

Then lower the top leg down as you come back close to the ground and repeat. You can fully lower down but try not to just slump out of the move but maintain some tension. 

To modify, you can put your elbow up on a stair or block for a slight incline.

Because the clam itself is an often misused move, I will below to a video with more tips to optimize this exercise, especially if you struggle to activate your glute medius!

Overrated Glute Move: https://youtu.be/6xx-H057YY4 

Move #9: Single Leg Reverse Hypers

So many of us struggle to properly engage our glutes, which results in lower back, hip and knee pain…not to mention even ankle issues and injures.

And often, because we aren’t able to engage our glutes optimally, we compensate and rely on our hamstrings. 

When our hamstrings start to take over, we can end up with hamstring pulls and strains not to mention perpetuate our back and knee pain.

That’s why moves like the reverse hyper, where we can isolate our glutes and learn to engage them FIRST, are key to include. And doing a single leg version helps you address both side independently. 

To do this activation move, lie face down on the ground and relax your chin or forehead into your hands. Bend one knee to about 90 degrees with the heel up toward the ceiling.

Drive that heel up as you press your pelvis down into the ground. Feel your glute lift your quad up as you hyperextend your hip. 

Do not arch your lower back or use it to lift and keep your hamstring relaxed, even relaxing your foot if needed. 

Focus on your glute lifting and then stopping the move. Pause at the top and lower down.

This isn’t a big move so don’t try to cheat and make it bigger. 

Because this move is deceptively challenging if your hamstrings want to compensate, I will link to a video below with more tips and common mistakes.

Underrated Glute Move: https://youtu.be/oiECA2118GI 

Bonus Tip:

Now….How can you include these 9 moves in a quick series?

Set a timer for 30 seconds and perform one round through the series. If you’re really focusing on doing this as a warm up, you may consider two rounds through the last 3 activation moves only.

SERIES:
30 seconds per side Peroneal Foam Rolling
30 seconds per side TFL Foam Rolling
30 seconds per side Chest Foam Rolling
30 seconds per side Ankle Mobility And Groin Stretch
30 seconds per side Bench Hip Stretch
30 seconds per side Active Foam Roller Star Stretch
30 seconds per side Side Plank Clams
30 seconds per side Single Arm Scapular Push Ups
30 seconds per side Single Leg Reverse Hypers

For more mobility moves and more on the full 3-part prehab process, check out this video with a full body fix next…

–> The Perfect Mobility Routine (FULL BODY)

 

Flexibility Secrets To Make You Feel Younger

Flexibility Secrets To Make You Feel Younger

by | Oct 30, 2022 | Blog, Exercises, Foam Rolling, Functional Fitness, Stretches, Workouts

Ever feel like you wake up and everything is more sore tired and achy than it used to be after your hardest workout?

Like you aged even a decade overnight?

Feel like your flexibility just POOF, disappeared?

What if I told you that to get it back there was one simple solution….

Stop just stretching more.

Because while most of us think we want to be more flexible, what we actually want is more than that.

We want to improve not only our flexibility but also our mobility and stability.

We don’t want to get up out of bed and feel like everything is in need of oil.

We don’t want to struggling with aches and pains going up and down stairs or getting up and down off the ground.

We want to feel like we can take on any hiking, biking or fitness challenge that comes our way.

That’s why I want to share 4 common reasons why our flexibility work isn’t often paying off the way we’d like and how we can get better results faster.

 

But first I want to clarify what the heck these three terms – flexibility, mobility and stability really mean.

Flexibility is really the ability of a muscle, or muscle group, to lengthen and stretch.

Mobility is the ability of joints to move through a full range of motion.

Stability is the ability to control and maintain joint movement and position.

All three of these things are linked. If you don’t work on all three components ultimately you won’t see the results you’re really after.

Without proper muscle flexibility, you will have restricted joint range of motion and stability.

Without proper joint range of motion, you’ll have restricted muscle flexibility and joint stability.

Without proper joint stability, you’ll have restriction joint mobility and muscle flexibility.

When we realize how much each component impacts the other, we can adjust our training to address all three components together to see better results faster.

And often not seeing these 3 components as linked is why our flexibility training is getting us the benefits we’d like.

Now how can you make changes that don’t waste your time and have you feeling like you’re moving better than you did a decade ago?

#1: We’re spending time stretching muscles we shouldn’t.

If a muscle feels tight, we often think we need to stretch it.

And while many muscles that feel tight can actually be shortened and in need of stretching, we have to realize that this isn’t always the case.

When this isn’t the case, stretching can actually make matters worse.

So it’s key we are able to determine the underlying cause of tightness first.

A muscle can become tight because of a lack of joint stability or even improper joint mobility or alignment.

Our body wants to protect itself.

If a joint is unstable, it will do what it can to create stability, which means potentially creating muscular tension.

It may mean we create tension in a muscle that really shouldn’t be working that hard to provide that stability.

Until you actually address the muscle that is weak and underactive not supporting the joint the way it should, this muscle will keep becoming tight no matter how much you stretch it.

And even stretching it may perpetuate the instability already there or make it harder to activate the underactive muscle.

Stretching may also make matters worse if a muscle becomes tight because of joint alignment or restricted joint mobility.

Muscles can feel tight because they are actually overstretched.

Take for instance our hamstrings.

They are actually a great example often of a lack of joint stability and joint alignment or positioning causing tightness over a muscle actually being shortened.

So many of us have thought to ourselves “I need to stretch my hamstrings more. They feel so tight!”

But often in the case of our hamstrings, they are actually overstretched due to tight hip flexors from sitting far too long at our computers or traveling in our car.

They may also be tight because of underactive glutes not doing their part to help with pelvic alignment and hip stability so tension is created to help provide stability where it is lacking.

Because of this, while it may feel like you should stretch your hamstrings, stretching actually makes matters worse.

Instead you’d be better served by doing activation work for your glutes and stretching of your hip flexors to restore proper joint mobility and stability.

This correction of postural distortions will ultimately actually HELP your hamstring flexibility without stretching them!

Which leads me to reason #2 we often aren’t seeing the results we’d like from our flexibility work…

#2: We’re not focusing on engaging the opposing muscle group during stretches.

How many times have you done a stretch and just tried to feel the muscle stretching?

Most of us have done this.

And sometimes you even do a stretch and think, “I don’t really feel this that much.” Priding yourself on how flexible you even are in that position.

Or…

“I stretch this all of the time, why isn’t it helping!?”

I see this often with hip stretches.

People supposed stretch their hip flexors a ton, but they never see improvements in their hip mobility.

But it’s because they actually aren’t really stretching the muscles they think they are in the movements.

Too often with moves we go through the motions, mimicking the movements.

And our body takes the path of least resistance, often finding mobility or flexibility from the easiest areas…often the areas that aren’t even tight.

So we end up doing a hip flexor stretch to arch our lower backs or not engage our glutes.

Instead of just mimicking a movement pattern or even thinking about the muscle we want to stretch, we need to focus on engaging the opposing muscle group.

The muscle driving the stretch.

If you want to stretch your hips, focus on squeezing your glutes to drive the hip extension.

If you want to stretch your chest to prevent those rounded shoulders, focus on engaging your upper back to open up your chest.

Not only does engaging the opposing muscle group stretch what you’re trying to stretch, but it can also improve your mind-body connection to activate underactive muscle groups which will also improve your joint mobility and stability as well!

If you’re looking to learn more about specifically improving your hip stretches, check out the video HERE.

#3: We’re sabotaging our flexibility gains with our strength workouts.

Strength work is essential if you want to maintain your flexibility, mobility and stability.

However, too often we do our strength training only working in one plane of motion or not through the fullest range of motion we truly can.

If we want to be more flexible, more mobile and more stabile, we need to build strength through a full range of motion.

This takes what we may passively be able to move through and makes it an active movement we can control.

Only when you do your strength work through a bigger range of motion do you keep the flexibility of muscles you worked hard to create.

If you do your strength work in a small range of motion, you will keep just tightening muscles back up!

So if you’ve worked to improve your hip flexor flexibility and hip mobility, make sure your strength workouts do include movements to go through this full range of motion even if it means going lighter to start.

Lunge lowering your knee to the ground.

Perform step ups from a higher box.

But strength through that full range of motion to maintain it!

Otherwise your flexibility and mobility work will constantly be negated by your other training and you won’t then improve your joint stability through that full range of movement!

#4: Stop just including a “recovery” or flexibility workout.

While having a day set aside each week to specifically and solely work on your flexibility, mobility and even stability is amazing, you need to address these components every single workout to see the best results as fast as possible.

We get good at what we consistently do.

And most of us aren’t truly patient enough for a single weekly session to add up over time.

Not to mention so much of the postures and positions we put ourselves in on a daily basis work against what we’re trying to accomplish.

So if we want the best results possible, every warm up should include this flexibility, mobility and stability work.

And this is why that 3-Part Prehab Process is so key!

By including foam rolling, stretching and activation exercises every single warm up, we can consistently be doing small amounts of the mobility work we need more often, especially to reverse our daily postures.

And not only that, we can prep our body to move better during our training so we can strengthen through that fuller range of motion, maintaining the muscle flexibility we’ve worked hard to create.

Doing this mobility, flexibility and stability work in our warm up also allows us to make sure the correct muscles are working so we don’t perpetuate muscles being overused and becoming tight due to improper joint alignment or instability.

Instead of stressing a super long flexibility workout, try just even 10 minutes as a warm up before every workout! Those small consistent sessions done to help you get more out of your workouts will add up more than you realize!

For my full podcast on the 3-Step Prehab process, click HERE.

Just remember if you want to improve your flexibility, you can’t ignore the importance of also working on your joint mobility and stability.

Be intentional with your training and realize that you want to always include things with a purpose while you focus on what you truly feel working!

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How To Fix Rounded Shoulders (4 EXERCISES)

How To Fix Rounded Shoulders (4 EXERCISES)

by | May 16, 2022 | Blog, Exercises, Foam Rolling, Functional Fitness, Pain Relief

So many postural distortions or movement pattern compensations get blamed on a single joint or even muscle.

But often it is overload from multiple different areas adding up.

And that means we not only have to address many different muscles and joints at time to truly alleviate the aches and pains, but it also means we need that full 3-Step Prehab Process of Foam Rolling, Stretching and Activation.

This is especially the case when it comes to our shoulders and that rounded shoulder posture many of us have developed, leading to neck, shoulder and upper back, and even lower back, aches and pains.

This posture, and these aches and pains, stem not only from restricted shoulder range of motion, but also a lack of proper spinal and scapular mobility and stability.

Working not only on the mobility of our shoulder joint but also our spinal extension and scapular mobility and stability are key!

That’s why I wanted to share 4 moves that will help you work through the layers of this postural distortion to move and feel your best!

But before I do, I just want to mention that postural isn’t simply good or bad. We each have different builds and different movement and recruitment patterns.

However, we need to recognize the mobility restrictions and imbalances we personally have that our perpetuating our aches and pains to constantly be addressing them to move and feel our best.

And as we include the mobility and stability work to improve, we can’t simply stop doing these moves when things are “better.”

You can NEVER stop doing what made you better. If you’ve done rehab for a specific injury, that rehab simply needs to become PREHAB, included in your recovery routines and warm ups!

Now what are the 4 moves to fix that rounded shoulder posture?

EXERCISE #1: Lat Foam Rolling

Our lats have a direct impact on our shoulder health and that rounded shoulder posture, contributing to shoulder internal rotation as well as restricted shoulder flexion, or your ability to reach overhead.

Tight, overactive lats can restrict proper shoulder mobility, negatively impact your shoulder stability, and even impact your scapular mobility as well, which is why it is key we include a move to relax this muscle like Lat Foam Rolling.

To roll out your lats you can use a ball or roller. If you’re using a roller, lie on your side with the roller behind your armpit.

Reach your hand overhead with your palm facing up to stretch your lat as you roll.

Roll slightly up and down your side to find a tight spot and then hold. As you hold, reach your arm up overhead then sweep it down in front of your chest.

Move slowly breathing as you go to help the muscle relax and release.

You can even slightly rock forward and backward as you hold on a spot.

Then move the roller to another spot, working down the side of your back and shoulder blade. Then switch sides.

You can also use a ball if you know your exact trigger points and want to apply more pressure or even need to roll out against a wall because you can’t get down on the ground.

EXERCISE #2: Suspension Trainer Snow Angels

This is an amazing multipurpose move that not only mobilizes your shoulders, but stretches your chest, helps improve your thoracic extension and your scapular mobility and stability.

The key is not just going through the movement, letting it all come from your shoulders, but actually engaging your upper back to stretch out your chest and improve that scapular control!

Stretches should also help us ACTIVATE underactive muscles and restore proper flexibility and joint range of motion.

To do the Suspension Trainer Snow Angels, you will need a suspension trainer, rings or even towels or resistance bands anchored behind you. If you use bands, you want something that doesn’t really stretch much with the movement.

Using a Suspension Trainer, hold a handle in each hand and walk away from the anchor point with your back to the anchor point.

Extend your arms straight out to your sides at shoulder height so that you feel a stretch in your chest. You may have to adjust slightly backward or forward as you begin to do the wave, depending on your mobility.

Then, standing still with your arms starting out at shoulder height, engage your back and brace your abs. You want to think about really extending through your mid and upper back without arching your lower back.

Raise your arms up overhead. Keep your arms straight as you extend overhead and even lean slightly forward to increase the stretch.

Hold for a second or two and then bring your arms out and down to the side, lowering them all the way back and down toward the ground.

Keep your arms straight as you bring them down.

Feel the muscles of your chest and even around your shoulder stretching as you lower your arms down.

Then bring them back up out to the side and back overhead. Move in a fluid, smooth “wave” as you lift and lower.

When you do the Suspension Trainer Snow Angels, you want to make sure you’re engaging your upper back to open your chest up as you raise your arms up overhead.

Feel your shoulder blades move as you raise your arms overhead and then lower them back down to your sides.

EXERCISE #3: Dip Hold Shrugs

So often we ignore the stability of our shoulder blades and don’t work to control every movement they do. We may include some retraction exercises to improve our posture, pinching our shoulder blades together, but we also have to remember that they elevate and depress.

Too often when we round forward, our shoulders end up shrugged up by our ears. This is why it’s key we also work on that ability to depress our shoulder blades and drawn our shoulders down.

A super popular move, and one I personally love to work on this movement, is the Mini Pull Up. However, this simple looking move is more challenging than we realize. It takes a lot more scapular control and strength than it seems like it would for such a small movement.

It also can’t be done at your desk.

Whereas the dip hold shrug can!

And an added bonus of this move is that it will remind us not to hunch and round forward while at our desk!

It’s key we also realize that this scapular movement is not only done when pulling but can be utilized during a press!

To do Dip Hold Shrugs, you can do these off a bench or chair. Place your hands over the edge of the bench, finger tips pointing back toward your butt as you extend your legs out and lift yourself off the bench and slightly in front.

Allow your shoulders to shrug up as you hold. Then press the bench away and draw your shoulders down, lifting and opening your chest slightly up toward the ceiling.

As you do this, don’t let your butt drift super far out in front of the bench or let your hips raise up. Often to try to make it feel like a bigger move we start moving other parts of our body instead of just focusing on the small unshrug.

Pause then relax back down, allowing your shoulders to shrug.

Again draw your shoulder blades down. Focus on really feeling those shoulder blades move as you unshrug and open your chest up slightly toward the ceiling.

If it helps, I like to think of this as a turtle popping its head out of the shell!

To progress this move, you can even do it off of dip bars. Or to modify, bend your knees and walk your heels back in toward the bench or chair!

EXERCISE #4: Extended ROM Scapular Push Ups

Along with learning to control elevation and depression of our shoulder blades, we want to be able to control protraction and retraction.

And I think it’s key we can do this through the full range of motion.

Moves like this too not only help improve our posture by allowing us to learn how to retract our shoulder blades, or pinch them together, but moves like this also allow us to learn how to engage our backs to properly row when not starting from a set position.

This exercise also strengthens the Serratus Anterior, which is a muscle often overlooked as being key to strength for our shoulder health!

To do the Extended ROM Scapular Push Ups, start from a forearm plank position off the ground.

You can also do these from your hands or a high plank position, however, that can allow you more room to move your hips. It can though be used to reduce the resistance on your core if needed.

With your elbows under your shoulders and your feet no wider than hip-width apart, make Sure your abs are engaged and your quads are flexed. Unshrug your shoulders to feel your back engaged.

Then round your mid and upper back up toward the ceiling, tucking your hips even to perform a slight posterior pelvic tilt. But do not just round through your lower back.

Really think about the rounding of your spine coming from pushing the ground away with your elbows and forearms.

Feel your shoulder blades draw as far apart as possible coming forward around your ribs.

Then slowly lower back down into the plank and, from here, pinch your shoulder blades together.

Make sure you aren’t shrugging as you pinch your shoulder blades together.

And do not let your hips sag as you perform the small retraction movement. We can often let our hips drop because we’re trying to make the move feel bigger.

Move back into the plank position then and repeat the round up.

If you can’t control this movement yet, reduce the resistance and modify the movement off an incline.

Using a bench or incline reduces the resistance on your upper body and core.

Really focus on feeling the movement of your shoulder blades. As you round, feel the muscles around your ribs and abs.

As you retract, focus on feeling the muscles of your upper back engaging.

Just make sure you do not shrug as you pinch those shoulder blades together!

SUMMARY:

The best rehab is prehab.

Include these 4 moves as a quick mobility routine in your day, just even 30 seconds per move or side, or add them into your warm up before an upper body workout.

But make sure to keep using the things that help you stay mobile and strong!

Foam Roll+ Stretch + Activate to prevent injuries and improve your mobility…

–> The RStoration Method

IT Band Pain?! Don’t Ignore THIS Muscle

IT Band Pain?! Don’t Ignore THIS Muscle

by | Sep 27, 2021 | Blog, Exercises, Foam Rolling, injury-featured, Pain Relief, Stretches

IT Band issues that just won’t fully seem to go away?

Frustrated that every time you seem to build up the mileage or start lifting heavy that old pain comes back and even starts to aggravate your hips and knees….maybe even your ANKLES?!

If you’ve been struggling with annoying IT Band issues, it’s time you paid attention to this hip flexor muscle…

The TFL or tensor fasciae latae.

Before I go over 3 moves you can include in your prehab routine to prevent the pain and overload, I want to discuss how the TFL can lead to IT Band problems.

So let’s break down what the TFL does…

The TFL contributes to hip abduction (lifting your leg out to the side), hip flexion (bringing your knee up toward your chest) and hip internal rotation (rotating your hip to turn your leg in toward your other leg).

At your pelvis it assists in anteriorly tilting you pelvis, which, if the muscle is tight, can lead to excessive arching of your lower back.

And at the knee it also contributes to tibial external rotation, which is what causes your foot to turn out.

This hip flexor muscle has the power to impact your lower leg because of the tension it creates through your IT Band.

And this is why it’s key we look beyond just the exact point of pain.

When our TFL becomes tight and overactive it can have a far reaching impact.

But most notably it often starts to compensate for an underactive and weak glute medius.

The glute medius is supposed to be our primary hip abductor.

HOWEVER, if the TFL becomes shortened and overactive, it may restrict our glute medius from firing effectively and efficiently and even try to carry more of the load than it should.

This is then what can create tension through the IT Band and accumulate leading to overload and injury.

So how can you tell if your TFL is taking over for your glute medius?

Have you ever done Mini Band Monster Walks or Lateral Raises and really felt your hips burning?

Like you end up rubbing the front outside of your upper thighs instead of the sides of your butt?

That may be because the TFL is trying to take over for your glute medius instead of allowing it to work as it should!

That’s why I wanted to share 3 mobility and stability exercises, and some key form cues to help you relax your TFL if it has become overactive and tight while better activating your glute medius so you can avoid IT Band aches and pains.

 

3 Moves To Help Prevent IT Band Issues:

Exercise #1: TFL Foam Rolling

It is key we first start with relaxing the overactive and tight muscle. Often otherwise we tend to keep performing improper recruitment patterns during the moves meant to make us better.

For instance during any glute medius abduction activation move, we still tend to let our TFL take over when it is overactive as that muscle does assist in abduction.

So doing all of the “right moves” ultimately doesn’t pay off the way we had hoped.

That’s why before you do activation, you want to foam and relax the TFL.

To roll out your TFL, a ball works best but you can use a roller if a ball applies too much pressure.

To find your TFL, lie on your back with your legs out straight and hands just in front of your hip bones under your pelvis, internally rotate your hip and feel that muscle contract.

You will want to lie on your side with the ball positioned there. Hold and breathe, lifting and lowering your leg as you hold to help the muscle relax and release itself.

Exercise #2: Wall Side Bend

This is a great way to stretch your TFL without even going down on the ground.

It is key when you do this move you engage your glute max to drive your hips into extension, even using a slight posterior pelvic tilt as you do.

Because the TFL can contribute to anterior pelvic tilt, by performing posterior pelvic tilt you are actually stretching the short and tight muscle.

To do the Wall Side Bend, stand with your side to the wall and place your forearm and elbow on the wall at about shoulder height or just below. You will then want to step your leg closet to the wall a foot or two from the wall.

Cross your outside foot in front of you toward the wall to help you balance as you then drop your hip toward the wall.

Do not rotate as you drop your inside hip toward the wall. Squeeze your glute and maintain that posterior pelvic tilt even to make sure you don’t lean forward or flex your hips.

Feel a stretch through your TFL and even IT band. Then relax out of the bend before driving your hip again toward the wall.

Exercise #3: Extended ROM Side Lateral Raise

The Clam is such a common move to use for glute medius activation but one that is so often done incorrectly ultimately perpetuating the issue instead of correcting it.

It is also not the move I like to start with because it is so easy for people to allow the TFL to take over, partly because of the hip flexion.

That’s why I love to use the Extended Side Lying Lateral Raise.

Not only does this move put your TFL under a slight stretch while working the glute medius through an extended range of motion, but it also allows you to work from a hip extended posture.

This can help you make sure you engage your glutes.

To do the Extended ROM Side Lateral Raise, lie on your side on a bench so that your bottom knee is bent and your bottom leg is close to the end.

Prop yourself up on your elbow and position yourself so that your top leg can hang down over the edge and your foot is just a few inches off the ground.

Keep that foot parallel to the ground or even turn your toe to slightly face the ground. This internal rotation of your lower leg can help if you tend to feel your TFL engage with lateral raises. Do not rotate open as you lift.

Then lift that top leg up and kick slightly back, feeling your glute medius, or the side of your butt, working to lift your leg.

By kicking slightly back and extending your hip, you’ll engage that glute max to further inhibit your TFL.

Lower that leg back down and repeat the move. You want to fully lower the leg to work through that extended range of motion

To advance the move when you’re ready, you can hold a plate weight on the outside of your top thigh, or wear ankle weights. But don’t make the move harder or progress if you feel your TFL taking over!

If you don’t have a bench, you can try a variation of this from a modified side plank position. Make sure if you do the side plank position to give you that extended range of motion, that you engage your glutes to keep your hips fully extended.

SUMMARY:

We have to remember that it’s all connected. And tension in one muscle can alter the way we engage and use other muscles resulting in overload and injury.

If you’ve been suffering with IT Band issues, try including these 3 moves as part of your warm up before your runs, rides or lower body lifting sessions.

Complete even just one round through, working for 45 seconds per move per side. Follow the order of foam rolling, stretching then activating for the best results!

If you need even more quick mobility routines?

Improve your mobility and stability with my Injury Prevention Pack!

 

The Piriformis Muscle – A Real Pain In The BUTT

The Piriformis Muscle – A Real Pain In The BUTT

by | Sep 15, 2021 | Blog, Exercises, Foam Rolling, injury-featured, Pain Relief, Stretches

Issues with this muscle can be a real pain in the butt…(yeaaaa….bad joke)

I’m taking about the piriformis muscle.

This muscle can not only literally become a pain in the butt but it can also irritate the sciatic nerve leading to pain and irritation all down your leg.

And issues with this muscle can not only arise because of overuse during exercise but even honestly often simply because we’re spending too much time seated.

The first step in preventing and alleviating piriformis aches and pains is understanding what this muscle even does and it’s location.

What Does The Piriformis Do?

The piriformis muscle is a primary hip external rotator and helps with horizontal abduction of the hip when it is flexed to 90 degrees. It also helps stabilize your SI Joint. And can even potentially act as a weak hip extensor if the glute max is underactive.

This muscle becoming short and overactive can not only lead to piriformis syndrome and sciatic nerve compression but also hip and SI Joint issues not to mention lower back and even knee aches and pains.

However, this muscle can ALSO lead to sciatic nerve compression if it becomes lengthened, which creates the interesting question of…

To stretch or not to stretch?

But before I dive into whether or not to stretch this muscle and 3 key prehab moves to include to prevent and alleviate piriformis issues, I do just want to address one thing…

Are Sciatic Pain And Piriformis Issues The Same Thing?

While yes the piriformis muscle can compress or irritate the sciatic nerve and lead to sciatic nerve pain, and this is often what is termed piriformis syndrome, you can have piriformis issues that do not lead to sciatic nerve issues and you can have sciatic nerve compression NOT caused by the piriformis.

I think it’s key we note that sciatic nerve pain doesn’t always mean the piriformis muscle is the problem.

So if you have sciatic nerve pain, it is key you do address the culprit of the irritation or sources of the compression to address your specific mobility restrictions and overactive muscles.

You do want to determine if your compression is coming from your lower back or piriformis or even ankle mobility restrictions leading to compression at another point in your leg!

But if you have determined that the piriformis muscle is the issue, the question now is…..

Should I Stretch It?

The annoying answer is…IT DEPENDS!

Often when muscles become overactive and need to be relaxed and released to alleviate the issues, the muscles become shortened.

This means that you want to foam roll AND stretch the muscle before activating the muscle it is compensating for.

When it comes to our piriformis, when it is shortened and overactive we want to foam roll and stretch it while activating our glute max and our glute medius.

However, the piriformis muscle can also irritate the sciatic nerve when it becomes LENGTHENED.

And, in this case, stretching the muscle may provide even temporary relief but also PERPETUATE the problem.

So getting assessed to determine your exact imbalances and mobility restrictions is always key, but these 3 moves are a great place to start to not only relax an overactive piriformis whether it is shortened or lengthened while activating those underactive glute muscles!

So what are the 3 prehab moves you should be including?

3 Moves To Do To Help:

#1: Piriformis Foam Rolling

To relax and release the piriformis when it is overactive, foam rolling is a key first step. This can help decrease the tension this muscle is even applying to the sciatic nerve.

A ball works best to really apply more pressure, but you can use a roller especially starting out if you can’t relax against the ball. 

To do Piriformis Foam Rolling, find the spot where the top of your back jean pocket would be.

You can then cross the ankle of that leg over the other knee as you lean into that side

When you find a tight spot, hold there and breathe. If you can’t relax as you hold, use a larger or softer ball or even the roller.

You may even find it helpful to lift and lower the leg as you hold to help the muscle relax and release itself.

Or, if more comfortable, you can even relax back onto your forearms as you hold.

#2: Bench Rotational Half Kneeling Hip Stretch

Hip mobility restrictions and even a lack of spinal mobility can often perpetuate piriformis issues.

And also because of the Piriformis’s impact on the SI joint, this Bench Rotational Half Kneeling Hip Stretch can be a key move to include in your prehab work.

To do the Bench Rotational Half Kneeling Hip Stretch, set up placing the top of your back foot on a bench and move to half kneeling on the ground. Make sure you’re not right on your knee back but actually rocked toward your thigh.

Move your front foot out so that knee is bent to about 90 degrees while allowing you to extend that back hip using your glute.

Place your opposite hand from your front foot down on the ground at your instep.

Squeeze your back glute to drive that hip into extension and place your other hand behind your head.

Rotate to bring that elbow back toward your elbow of your arm on the ground. You’re twisting away from that front leg and focusing on rotating through your spine.

The rotate that elbow up toward the ceiling, twisting toward your front leg.

Make sure to squeeze that back glute as you do and do NOT rock out on that front foot to create space.

Rotate open toward that leg then twist back toward that starting position.

You should feel that back hip and quad stretching and even a stretch in the outside of that hip and glute of your front leg.

You’ll also feel this through your spine, especially your thoracic spine.

Move slowly and make sure you don’t just flap your arm!

To modify you can do more of a Spiderman lunge variation with your hand on a bench or incline as you twist!

#3: Wall Side Lying Mini Band Lateral Raise

Your piriformis can become overworked because your glute max and medius are underactive, not only on that same side but even on your opposite side.

That’s why unilateral activation work can become so key.

And because your piriformis assists with horizontal abduction when your hip is flexed to 90 degrees, it can be key to work on activating your glute medius while your hip is extended.

That’s why this Wall Side Lying Mini Band Lateral Raise is such an amazing move to include.

This move works on hip extension to engage your glute max while also working to improve your hips stability and glute medius activation.

To do this exercise, place a mini band around your thighs above your knees. Start light and focus on that control and mind-body connection to really feel your glutes working.

You can bend that bottom leg to help you stabilize and set up lying on your side with your back to the wall. You want to set up a few inches out from the wall so you can kick back slightly into the wall.

Lift your top leg up a few inches off your bottom leg and make sure you do NOT rotate that toe open. You do not want to externally rotate your hip or you’ll engage that piriformis more.

Feel the side of your butt engage as you lift just a bit to create tension through the band. Then drive your heel back into the wall.

From this position, slide your heel up the wall abducting your leg. Perform this lateral raise but do not rotate your hip open to raise up higher.

Lift up and then, keeping tension back into the wall, slowly slide the leg down. Do not lower completely down and lose tension on the band. You want your glute working the entire time.

Focus on feeling your glute medius lifting against the band as you feel your glute max working as you drive your heel back into the wall extending your hip.

SUMMARY:

If you’ve been suffering from piriformis issues, get on that prehab work! Start addressing this overactive muscle while activating those underactive glutes.

Even start with just 45 seconds per move per side for a quick mobility series.

For the complete prehab process to address aches and pains from head to toe, check out my Injury Prevention Bundle:

–> The Injury Prevent Pack

3 Moves To FIX Hip Pain – The Ankle-Butt Connection

3 Moves To FIX Hip Pain – The Ankle-Butt Connection

by | Aug 17, 2021 | Blog, Butt, Core, Exercises, Foam Rolling, Pain Relief

Suffering from hip pain?

Frustrated because you feel like you’re doing all the proper rehab work, foam rolling and stretching the muscles around your hips while activating your glutes, but nothing seems to be adding up?

What if that’s because the original culprit of your pain, the area that lead to the overload, is not anywhere near your hip?

What if you keep overloading the same muscles because of a mobility restriction or instability at your foundation?

What if it’s even the result of an ache or pain from over a decade ago?

Like say that ankle sprain you never really did anything about and just rested until it felt better?

What if the whole cause of your hip pain is due to that Ankle-Butt Connection?!

Before I discuss how to improve your ankle mobility and stability to alleviate and prevent your hip aches and pains, I want to discuss that ankle-butt connection and why it’s so important.

The Importance Of The Ankle Butt Connection:

Your feet and ankles are your foundation.

Immobility or instability there can create movement compensations up your entire kinetic chain, resulting in not only hip but even knee, lower back and SI joint aches and pains.

Especially immobility or instability due to a previous injury.

When we get injured, there is a disruption to our natural recruitment patterns or our mind-body connection.

We often aren’t able to call on muscles as efficiently or effectively as we once could, unless we take time to rebuild.

Also, we often compensate as we avoid using the area to rest it, limping around or using crutches, and then, when we first get back to training, we all too often just jump right back in as if nothing happened.

But there have been changes potentially to our ankle range of motion and our ability to stabilize that we can’t ignore, even if there is no longer pain.

It’s why an ankle injury from years ago we’ve forgotten about can later lead to hip pain.

Without knowing it, we’ve created a crack in our foundation that is now affecting our entire structure.

It’s why you NEED to make sure to re-establish that proper mind-body connection.

And in the case of previous ankle injuries and issues, that means addressing not only your ankle mobility and stability but also the impact that ankle injury had on your GLUTES!

A 2006 study found that subjects with chronic ankle sprains had weaker hip abduction strength on the involved side. (1)

We have to remember that everything is connected. And perpetual overuse builds up to issues over time.

So while you may be wishing you could go back in time right now and address the injury when it happened, it’s still not to late to do the prehab work you need!

What are 3 moves you can do to improve your ankle mobility and stability so all of your glute activation work actually pays off?

3 Ankle Mobility And Stability Moves:

Move #1: Peroneal Foam Rolling:

Peroneal tightness can be linked to flat feet and ankle mobility restrictions which can lead to your knee collapsing in during exercises like the squat.

This compensation can lead to your TFL becoming overloaded and overworked and your glute medius activation work not paying off!

It is an important muscle to pay attention to because if just one side becomes short and overactive, which is why foam rolling is so important for this muscle, it can lead to a functional leg length discrepancy (you may “think” one leg is shorter when it is actually muscle tightness causing the symptoms) and a weight shift during bilateral, or two-legged, movements.

To roll out your Peroneal, a ball or small roller works best although you can use a larger foam roller.

Take a ball and place it on the ground with the side of your lower leg on top, starting just below the outside side of your knee.

Press your lower leg down into the ball with your hand.

Hold and relax. You can even circle your foot and ankle to help the muscle relax and release.

Then move it to another spot slightly lower down on your lower leg.

Move #2: Bear Squat To Foot Stretch:

What we often don’t realize is that even our BIG TOE can get “locked up.”

And that lack of mobility can not only impact our lunging but even our walking and running.

That’s why the Bear Squat to Foot Stretch is so key to include.

It will stretch our your toes and improve your calf flexibility and ankle mobility, improving specifically your dorsiflexion (your ability to bring your toes closer to your shin).

This stretch can even help you SQUAT deeper if you’ve felt like your range of motion when squatting is limited.

To do this stretch, start kneeling on the ground with your feet flexed. Sit back on your heels. Rock side to side to stretch your feet.

Then lean forward and place your hands down on the ground. Push your butt up into the air, driving your heels down to the ground.

Relax your calves and try to get your heels down to the ground. You can pedal your feet to focus on each side independently.

Pause then lower your knees back down to the ground and sit back on your heels.

Make sure that as you drive your butt up, you are pressing yourself back so that your driving your heels down.

You can walk your hands in just a little bit closer to your knees to help you feel the stretch a little bit more too.

If you can’t sit back on your heels from that kneeling position, you can do a version of this against the wall barefoot. Place the ball of your foot on the wall to extend your toes.

Then drive your knee forward toward the wall keeping your heel on the ground. Pause then relax out and repeat.

Move #3: Calf Raise Circles:

When you do the basic calf raise, have you ever noticed you tend to rock out on your feet? Or maybe you slightly rock in?

These compensations can result in there still being instability, or even overworked muscles, in your lower leg.

That’s why I love Calf Raise Circles.

This variation is a great way to make sure you’re improving your ankle stability while addressing each aspect of your lower leg.

To do Circle Calf Raises, start standing with your feet about hip-width apart. You can face a wall or table or hold on to a pole if you need a little help balancing so that you can really focus on circling.

Don’t get ego in this move and end up rushing through just because you’re trying not to hold on.

Then start to circle by rocking to the outside of your feet. Slowly come forward toward your pinky toe. Then come up onto your toes slowly circling from your pinky toe toward your big toe.

Come up as high onto your toes/balls of your feet as you can.

Then reach your big toe and circle in toward the inside of your feet as you lower your heel down.

Then come back up, this time starting with the big toe and circling out toward your pinky toe before coming down on the outsides of your feet.

Repeat circling back up and in.

To progress this move, try extending the range of motion, performing it off a plate weight or step.

But really focus on feeling each part of that circle!

SUMMARY:

Create a solid foundation by using these 3 moves to improve your foot and ankle mobility and stability. It can help you prevent the overload perpetuating your hip pain!

For a great 5 minute foot and ankle mobility series using these 3 moves, and some other bonus ones, check out this series – The 5-Minute Foot And Ankle RStoration Series.