#assessyourposition

[ehmobility-blog]

First snow day in Alabama! #ehmobility #mobility #movement #selfcareishealthcare #assessyourposition #yogatuneup #ytu #fitness #exercise #crossfit #health #sustainability #breathe

[ehmobility-blog]

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A post shared by Ethan Hammond. | Strength and Rehab Expert @NGMA (@athletic.rehab.solutions)

This is all about holding your entire torso steady while you move your legs. Like with many exercises, this one uses a tool that takes away stability rather than give you external support like so many machines do. Breathe. Squeeze your butt, squeeze your belly. Keep your belly tight and relax your butt. Get into a plank with your arms on the stability ball. Keep your belly tight and alternate bring each knee up to the ball without moving your torso. Breathe. #ehmobility #mobility #movement #selfcareishealthcare #assessyourposition #yogatuneup #ytu #fitness #exercise #crossfit #health #sustainability #breathe #plank #balance #mountainclimbers

[ehmobility-blog]

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A post shared by Ethan Hammond. | Strength and Rehab Expert @NGMA (@athletic.rehab.solutions)

This is one of those movement that looks so simple and easy. And yet, if you think like that, you will fall. Breathe Squeeze your butt, squeeze your belly. Keep your belly tight and relax your butt. Get into a plank with your arms on a stability ball. Keep your belly tight and move your arms in a circle while minimizing movement in your torso. Breathe. #ehmobility #mobility #movement #selfcareishealthcare #assessyourposition #yogatuneup #ytu #fitness #exercise #crossfit #health #sustainability #breathe #core #plank

[ehmobility-blog]

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A post shared by Ethan Hammond. | Strength and Rehab Expert @NGMA (@athletic.rehab.solutions)

One of your bigger tests for your ability to create torque in your shoulders. If you cannot create stability, you will fall. Breathe. Grab the rings and step back into a plank. Squeeze your butt, squeeze your belly. Keep your belly tight and relax your butt. You can keep your palms facing however is comfortable for you, but create external rotation in your shoulders. This will result in your elbows coming in towards your ribcage. Pushup. Keep your belly and shoulders tight. Breathe. #ehmobility #mobility #movement #selfcareishealthcare #assessyourposition #yogatuneup #ytu #fitness #exercise #crossfit #health #sustainability #balance #pushup #ringpushup

[ehmobility-blog]

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A post shared by Ethan Hammond. | Strength and Rehab Expert @NGMA (@athletic.rehab.solutions)

Leaping from a plank into the crow pose is a great test for your shoulder stability. Lack of torque and position and strength will make this movement and impossibility. Breathe. Get into a plank and brace your spine into a neutral position. Squeeze your butt, squeeze your belly. Keep your belly tight and relax your butt. Slightly bend both your elbows and your knees and leap your legs forward to land your knees on your triceps. Hold. Breathe. Leap back to plank. Breathe. #ehmobility #mobility #movement #selfcareishealthcare #assessyourposition #yogatuneup #ytu #fitness #exercise #crossfit #health #sustainability #breathe #plank #crow #planktocrow

[ehmobility-blog]

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A post shared by Ethan Hammond. | Strength and Rehab Expert @NGMA (@athletic.rehab.solutions)

How well can you hold your balance while moving your core around? These warrior 3 knee to elbows challenge your core stability to a whole other level. Breathe. Squeeze your butt, squeeze your belly. Keep your belly tight and relax your butt. Hinge over on one leg and get into the warrior 3 yoga pose. Keep your belly tight. Pull the knee of your up-leg in while simultaneously pull the opposite elbow to that knee. Breathe. #ehmobility #mobility #movement #selfcareishealthcare #assessyourposition #yogatuneup #ytu #fitness #exercise #crossfit #health #sustainability #breathe #core

[ehmobility-blog]

Choosing a PT, whether that is a personal trainer or physical therapist, is always your right. A pt doesnt get chosen for you, YOU decide who has the privilege of working with you. And you should have standards for choosing your PT. One thing to consider is asking the PT how much they squat. Seriously. PT's are supposed to be movement professionals. And if they do not actually practice what they teach, are overweight and out of shape, that is sketchy. If your PT only helps your pain temporarily feel better without ever teaching you better mechanics, this is also sketchy. Blog on the topic coming soon. So what are some of the things you look out for when choosing a trainer or therapist? #ehmobility #mobility #movement #selfcareishealthcare #assessyourposition #yogatuneup #ytu #fitness #exercise #crossfit #health #sustainability #squat #breathe

[ehmobility-blog]

Squatting is FUN! Not everyone will agree with this. And that's ok. But ask yourself "Why am I not ok with squatting?" If the answer you have is anything along the lines of "because it hurts" or "because I am not strong enough to stand back up" that is your clue that you need help. Lack of ability to squat and to squat WELL can be directly linked with problems such as collapsed arches, ACL/meniscus tears, shin/knee/hip/low back pain, labrum tears in the hips, hip impingements, runners knee/IT band syndrome, bursitis...the list goes on. If you have any of these problems, they are fixable. If you have never experienced them, you can continue to prevent them from ever happening. Ever. If you want help either getting out of pain or to learn to prevent these in daily life or in the gym or sports field, get in touch with us or your local MOVEMENT and MOBILITY coach! Check the link in my bio for more information and contact details! #ehmobility #mobility #movement #selfcareishealthcare #assessyourposition #yogatuneup #ytu #fitness #exercise #crossfit #health #sustainability #squat #breathe

[ehmobility-blog]

First thing you can do to help prevent this from happening to you is to develop a breathing practice around you workouts. Always practice taking full, deep breaths as you warmup, and once you finish working out make your first priority being able to take in a massive inhale, and exhale as slow as you can. Try thinking that you want to be able to breathe our for 15-30 seconds without feeling like you are straining as soon as you can after the workout. Your breath is the quickest, most potent, most efficient mechanism for altering your nervous system. Whether that is exciting or relaxing it. One more tip: take your time warming up. A warmup should take a bare minimum of 10 minutes. And it should only be that short if you are doing an endurance workout where you can continue to warmup as you start the workout. #ehmobility #mobility #movement #selfcareishealthcare #assessyourposition #yogatuneup #ytu #fitness #exercise #crossfit #health #sustainability #breathe #breath https://www.instagram.com/p/BqckEdihta1/?utm_source=ig_tumblr_share&igshid=1aeclq2fhqyvf

[ehmobility-blog]

Over-training syndrome (OTS) typically refers to when an individual exercises so much that they stop healing, sleeping, feeling happy, and stop being able to work as intensely. They become chronically fatigued and can display symptoms of being quite sick for a vague duration of a matter of weeks to years. It can be a common problem with competitive athletes. Or is it? Perhaps the individual diagnosed with OTS aren't actually doing too much work in their workouts, but rather are doing too little to recover after their workouts. What are your thoughts on this idea? Ill go through my perspective in a future post. #ehmobility #mobility #movement #selfcareishealthcare #assessyourposition #yogatuneup #ytu #fitness #exercise #crossfit #health #sustainability #breathe https://www.instagram.com/p/BqMtXEJB4Ir/?utm_source=ig_tumblr_share&igshid=jywso4l0vhtn

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A post shared by Ethan Hammond. | Strength and Rehab Expert @NGMA (@athletic.rehab.solutions)

I picked up a lil bit of weight last week. PR'd on my deadlift at 150kg/330.7 pounds. 14kg/31 pounds higher than my previous record. #ehmobility #mobility #movement #selfcareishealthcare #assessyourposition #yogatuneup #ytu #fitness #exercise #crossfit #health #sustainability #breathe #deadlift https://www.instagram.com/p/BqFNhSPBXKo/?utm_source=ig_tumblr_share&igshid=1f9xi1ax5k4oc

[ehmobility-blog]

You need to prove that the work you are putting in is actually leading to stronger performance. Gone are the days of mindlessly stretching a few joints here and there under the premise that stretching prevents injuries or whatever (by the way, it doesn't) and instead having a model and schema to work with. If you want to squat deeper, the mobility, movement, and strength work should empirically, measurably, and repeatedly work to help you move and perform better and more safely. If you do a bunch of stretches mindlessly and after a week or a month or six months you still have the same range of motion and motor patterns, something seriously needs to change. Start off with identifying the position you need to improve. Squat, overhead, pistol, lunge...whatever. Know your purpose first and foremost and get into that position as best as you can before doing any work on it. Next and following all the other rules, do mobility work, not mindless stretching, with the intention of improving that base position. After every drill you perform, ideally working one side at a time, retest your base position. If there was no change, either do more and maybe do it more intensely, or scrap that drill and move on. It's your own judgment on which you do. Be smart and listen to your body. But prove to me that the work you are doing is actually beneficial. Leaving out this step is a plague in gyms and sports teams. Test and retest so that you validate your work. Otherwise you are wasting your time. #ehmobility #mobility #movement #selfcareishealthcare #assessyourposition #yogatuneup #ytu #fitness #exercise #crossfit #health #sustainability #breathe https://www.instagram.com/p/BpCY-AVjzkQ/?utm_source=ig_tumblr_share&igshid=15yrqp5rxdpvw

[ehmobility-blog]

It's true. Doing a bunch of static stretches does practically nothing to prevent injuries, as is so commonly believed. If you want to warm up with methods that will help prevent injuries during your workout, focus on raising your body temp and ventilation (breathing rate), and practice moving through full range of motion positions that emulate the types of movements you will be performing in the workout. Want more tips and strategies for optimizing a warm up and getting the most out of your workout? Check out my blog and website and learn how to manage chronic pain, fix your posture, and boost your performance even higher: https://youtu.be/khAdh2652cU #ehmobility #mobility #movement #selfcareishealthcare #assessyourposition #yogatuneup #ytu #fitness #exercise #crossfit #health #sustainability #breathe https://www.instagram.com/p/BorDndNnMbU/?utm_source=ig_tumblr_share&igshid=1nonna6o9szbk

[ehmobility-blog]

This is a no days off schema. From the moment you wake up, your body is experiencing stress. This may only be gravity. It may be gravity plus emotional/financial/under-recovery stress or whatever else there in your life. When you experience a stressor, the body will respond to counter that stress. And your body can do this in so many different, beautiful ways. But with physical stress, the body will be trying to find out how to remain stable/stiff in some way. The moment you stand up, your abs and hips will stiffen to help you hold a standing up position. So as your body is always undergoing some kind of stress, you should always be working to be aware of what you are feeling and how you can undo any negative effects of that stress. If you stand ALL THE TIME, the sides of your hips will get super tight. Over time that can make you weak, lead to hip/knee/low back pain, and make sitting itself a difficult maneuver. It's not the standing all the time that is bad, but rather the collective stiffness it can lead to. That stiffness is what should be worked on daily in this example. So think about your daily life. What activities, wheter active or sedentary, are you performing for house each day? What could it be doing to your body and what could you do every day to undo the stress it causes? #ehmobility #mobility #movement #selfcareishealthcare #assessyourposition #yogatuneup #ytu #fitness #exercise #crossfit #health #sustainability #breathe #mobilityrules #rulesofmobility https://www.instagram.com/p/BoL7xmXHc0u/?utm_source=ig_tumblr_share&igshid=192pq647bqxqb

[ehmobility-blog]

"I dont think I have the balls/band/wrap in the right spot." Why do you think that? "Because it hurts." Yes, pain is always a possible reaction when you press something into your body. It is always important to be gentle with yourself. Performing self-massage or any other modality may get uncomfortable at times but never let it get so painful it stops your breath or contorts your face. But. Just because it gets painful doesnt mean you should assume you are doing something wrong. In fact, that could very well be the area you NEED to be touching. The therapy tools never harm you. They show you where you already have dysfunction in your body. Don't run away from your dysfunction. That will just makes things worse. Have the courage to struggle through the problems and to completely remove the problems. Healthy muscles don't have a pain response when you gently mash into them. If you are having pain, it has to be addressed in a meaningful way. Not through more negligence. #ehmobility #mobility #movement #selfcareishealthcare #assessyourposition #yogatuneup #ytu #fitness #exercise #crossfit #health #sustainability #squat #breathe #recovery #recover

[ehmobility-blog]

Your body never stops developing. Ever. Many people think their bodies stop developing at age 20 or 30 or something like that. Maybe in terms of growing vertically, but you dont just stop developing. If that were the case, maybe we wouldnt age and die naturally? The point is that until you die, you are continuously developing. It NEVER stops. These changes happen in, broadly speaking, two ways. You either break down or build up. One of the rules of mobility is to CHALLENGE the limits of your range of motion. Doing the mobility work is great and all, but it is only a TOOL! The point is to increase your capacity to move better. And then actually MOVE! Movement creates health. Not foam rolling for hours. All the literature and research and experiences are very clear about this: the mobility work only creates short-term changes. It's USING those changes that create permanent changes. Stress creates a need for adaptation. Dont just mobilize a position, but work at the limits of it and stress it. Add weight or speed or endurance or anything. This is how you become stronger. If there is no stress, you will atrophy. If there is too much stress though, you will break. In all things. It doesn't have to be much. But if you don't create stress, there will be no reason to adapt. You can only grow and develop outside your comfort zone. #ehmobility #mobility #movement #selfcareishealthcare #assessyourposition #yogatuneup #ytu #fitness #exercise #crossfit #health #sustainability #squat #breathe