#mobility
youtube.com/watch?v=caZp-Z-0mj…
A useful channel with lots of videos that combine mobility training with pilates. This might be contentious, yoga aren't particularly good at increasing your flexibility but it is great for overall maintenance. To gain flexibility and strength in your range of motion we must look toward mobility training. Mobility = flexibility + strength. Then we have pilates which do add a degree of strength challenge and body control, together with mobility movements they make a good pair. I find this channel youtube.com/@MarieSteffen to have many good videos for that purpose, helping you to improve on yourself and gain more mobility. The instructor is nice and clear in her demonstrations (okay the music choices in the videos doesn't suit me, eh) so its easy to follow along.
Adding another link that combines pilates strength and mobility work as example of her workouts: youtube.com/watch?v=kvpC2eOTUw…
Electric bicycles: an alternative to fight programmed obsolescence from Bosh and others… (Won’t last for long, avoid updating the firmware if you want to count on this.)
https://gouach.com/
But how heavy is it?
What percentage of the charge-up would be expended in just making the thing move?
♲ Tina M Casey - 2024-09-07 20:56:13 GMT
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Mobility = Strength + Flexibility
This video show good series of bodyweight mobility movements that will be quite beneficial to practice. She makes nice presentation of the mobility exercises, easy to understand and good display of the movements. I particularly liked the lunge hip rotation exercise she displayed, must try to incorporate it into my routine.
She have a few other videos with weighted mobility drills, for example this: 10 mobility exercises you need to try - https://invidious.private.coffee/watch?v=C9sz4trT6o8
When practicing mobility its important to keep in mind that you should do the exercises in reps and sets like you would do with strength training. Your are training your nervous system and your muscles to work in their end range of motion to gain flexibility and you do that best through repetitions and sets. That way your body (nervous system) will learn, remember and be able to repeat another time.
The back bridge mobility exercise
The back bridge exercise is a whole body movement that targets your posterior muscle chain, while it mobilizes and stretches your anterior muscle chain. Its an effective mobility movement which strengthens and mobilizes your shoulder, traps, erector spinae, glutes and hamstrings, while you stretch your pecs, abs, hip flexors and quads. If you do the back bridge as a reverse push up you will work on your mobility and strength which I think is more beneficial than holding the bridge position for flexibility stretching.
I find it useful to include the Reverse Plank exercise as companion to the back bridge as it will target your entire posterior chain.
Reverse Plank Exercise explained and demonstrated by Calimove: https://invidious.private.coffee/watch?v=ABzfaaVlZIU
Both are great to include in a morning mobility routine, do the bridge one day and the reverse plank the next day, etc. For me the bridge have helped a lot with shoulder mobility and stretching of the back while engaging the muscles. But it is challenging, hard to achieve full bridge. I'm not fully there with the reverse push-up yet, but its my next progression.
The guys at calimove have awesome mobility and calisthenic videos, great teachers and demonstrators of exercises.
#Mobility #BackBridge #ReversePlank #Calimove
The Most Underrated Exercise
The video talk about the squat position and mobility in the squat. When squat is mentioned we usually associate that with strength training, the barbell squat or variation thereof, but the squat should instead be thought of as a primal movement and our default resting position. Squatting is very good for our body, it add to our muscle and strength but also mobility and longevity. It help improve balance and posture and it really good for our joint health. Look at a baby or young kid, see how natural they will get into a squat, so easy. As we age we loose this ability because we stop practicing it, sitting mean sitting on a chair not squatting down to rest, over time it stiffen our body making us less flexible and mobile. Doing the squat position frequently will reverse this, the video show lots of ways to practice to be able to get into a squat again.
Strenght side do have many good videos, I like that channel.
Straddle Ups.
Among the really good exercises to improve your overall mobility. It will target your adductors, hamstring, hip flexors and the overall hip area. Loosening up the flexibility of these muscles while also strengthening them, the nervous system get incorporated in the exercise. Straddle Ups is often used to prepare the body for and increase the middle split. Its safe for all levels, good progression possibilities.
https://www.youtube.com/watch?v=r6dRLyVdLIQ
A fun little mobility challenge. Balance an object on your foot and complete a full roll without dropping it.
Not too difficult if you pay attention to (and copy) the technique used. Try it on both legs. Enjoy!
https://www.youtube.com/watch?v=IWDN-RW-at8
The "shoulder dislocate" exercise. Its an amazing mobility drill to loosen up the shoulder joint and muscles, while also strengthening and stabilizing them.
SaturnoMovement gives a thorough explanation of the movement, what to be aware of, what to do and what to avoid. SaturnoMovement is a good youtube channel source for all things mobility and calisthenics.
The video recommend to primarily using a stick, in my experience its better to use an elastic band in the beginning. Especially if you can't outward/externally rotate your arm (when the arm is down by your side) so that the palm of the hand faces more backward than outward to the side. The elastic band will make allowance for the movement where the stick would stop you dead in the movement.
https://www.youtube.com/watch?v=8fipKUJzcuk
I like this mobility flow routine, it has a better balance of upper body mobility to the lower body and the flow is smooth and calm. The torso need some mobility love too, movement is lotion. Julia Reppel youtube channel has a treasure throw of mobility videos and mobility workouts. (Try the CARs videos, rotate all your joints)
For additional torso strengthening and mobility, here is an excellent exercise to do: Deep squat w/reach, example: https://www.youtube.com/watch?v=G2jSOlvpBno
If sitting in a deep squat is challenging, try hold on to something, a door frame or table leg. If you are stiff then expect this exercise to be difficult. But, if you have lower back issues and your QL-muscle is supertight, this one is the cure. With all mobility drills, do them preferably in reps and sets. Do 10-12 reps on each side for sets of 3. And keep at it for weeks (you didn't get stiff over night so the fix won't happen over night either). That way you will work your nervous system along with your muscles which is far superior to static stretches for a longer lasting result.
Mobility training transitioning from pancake start position to alternating front split. This is a great exercise to improve the mobility in the hip while also working the muscles (and in extent nervous system) to allow for more range of motion and flexibility. Extra bonus if you go full pancake in between the altercations. Use your hands for support and if possible try to use leg strength to hold the position, aim for parallel hips in the split. Try to do this daily (after warmup), you don't really need many other stretches (unless you need to work on specific areas) if you are at a certain level of mobility.
This movement is by the awesome Mojca via her Moveblocks channel on youtube.
