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  • 💥90/90 Hip Mobility Variations💥
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SWIPE for Video ➡️
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💡This week we're going over a routine designed to help improve your hip rotation mobility
.
🏋️‍♂️If you are missing mobility with hip rotation, your lower back and knees will be over stressed and you will be leaving performance on the table
.
💪🏼 Here are some dynamic 90/90 Hip Mobility movements targeting both internal and external rotation mobility
.
🔑 Try and keep a tall spine with all these to make sure all the movement is coming from the hips
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❓Questions or thoughts? Comment below
.
👫Know someone who could benefit? Tag them below and share it
.
📞Dealing with pain or injury that won't go away? Shoot me a DM. I help active individuals maximize performance and get out of pain at our Performance PT clinic in North County San Diego and remotely through online programming and training
  • 💥90/90 Hip Mobility Variations💥
    .
    SWIPE for Video ➡️
    .
    💡This week we're going over a routine designed to help improve your hip rotation mobility
    .
    🏋️‍♂️If you are missing mobility with hip rotation, your lower back and knees will be over stressed and you will be leaving performance on the table
    .
    💪🏼 Here are some dynamic 90/90 Hip Mobility movements targeting both internal and external rotation mobility
    .
    🔑 Try and keep a tall spine with all these to make sure all the movement is coming from the hips
    .
    ❓Questions or thoughts? Comment below
    .
    👫Know someone who could benefit? Tag them below and share it
    .
    📞Dealing with pain or injury that won't go away? Shoot me a DM. I help active individuals maximize performance and get out of pain at our Performance PT clinic in North County San Diego and remotely through online programming and training
  • 702 37 12 February, 2019
  • 💥90/90 Get Up💥
.
SWIPE for Video ➡️
.
💡This week we're going over a routine designed to help improve your hip rotation mobility
.
🏋️‍♂️If you are missing mobility with hip rotation, your lower back and knees will be over stressed and you will be leaving performance on the table
.
💪🏼 Here is a closed chain and dynamic movement to help improve both mobility and strength through your hips
.
🔑 Keep your core braced and a tall spine throughout the movement, adjusting your shin position as needed
.
❓Questions or thoughts? Comment below
.
👫Know someone who could benefit? Tag them below and share it
.
📞Dealing with pain or injury that won't go away? Shoot me a DM. I help active individuals maximize performance and get out of pain at our Performance PT clinic in North County San Diego and remotely through online programming and training
  • 💥90/90 Get Up💥
    .
    SWIPE for Video ➡️
    .
    💡This week we're going over a routine designed to help improve your hip rotation mobility
    .
    🏋️‍♂️If you are missing mobility with hip rotation, your lower back and knees will be over stressed and you will be leaving performance on the table
    .
    💪🏼 Here is a closed chain and dynamic movement to help improve both mobility and strength through your hips
    .
    🔑 Keep your core braced and a tall spine throughout the movement, adjusting your shin position as needed
    .
    ❓Questions or thoughts? Comment below
    .
    👫Know someone who could benefit? Tag them below and share it
    .
    📞Dealing with pain or injury that won't go away? Shoot me a DM. I help active individuals maximize performance and get out of pain at our Performance PT clinic in North County San Diego and remotely through online programming and training
  • 748 30 13 February, 2019

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  • 💡Find your squat stance⤵️
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📌If you want to learn more about this topic and a ton of other great resources, head to the link in my bio and click on The Complete Trainers Toolbox. I present on All Things Squats, Knees, and Hips and discuss squat stance and much more! I attached a clip at the end on the product.
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👉I champion the idea that we should all squat uniquely and individually for our anatomy. The most common reply is awesome, how do I find my stance then? Well today’s post should help get you going quickly. .
🏝Here are four varying positions to find your squat stance. These focus on finding what allows best depth and comfort, utilizing different positions. Why the different positions? Simple, some people just don’t find one that feels “right” in standing and these other options can support that.
.
🔥 Play around with them and try them out before squatting to see what feels good that day. As well, they can be part of a great squat warm up due to the varying positions and repetitions put in.
#TSTsquat
  • 💡Find your squat stance⤵️
    .
    📌If you want to learn more about this topic and a ton of other great resources, head to the link in my bio and click on The Complete Trainers Toolbox. I present on All Things Squats, Knees, and Hips and discuss squat stance and much more! I attached a clip at the end on the product.
    .
    👉I champion the idea that we should all squat uniquely and individually for our anatomy. The most common reply is awesome, how do I find my stance then? Well today’s post should help get you going quickly. .
    🏝Here are four varying positions to find your squat stance. These focus on finding what allows best depth and comfort, utilizing different positions. Why the different positions? Simple, some people just don’t find one that feels “right” in standing and these other options can support that.
    .
    🔥 Play around with them and try them out before squatting to see what feels good that day. As well, they can be part of a great squat warm up due to the varying positions and repetitions put in.
    #TSTsquat
  • 2,817 69 12 February, 2019
  • A little bit of love for your neck 💜Our cervical deep neck extensors are muscles that can keep our head out of that forward head postural habit. But because they are muscles that are so deep to the cervical spine, they can sometimes be overshadowed by some of the larger, more “helpful” surface muscles. 
_
And for many people, when going into cervical extension (bringing the head back) there can be hyperextension in the upper spine and an anterior shear of the lower spine- in simple terms, kind of like a hinging action rather than more of a “uniform” movement throughout the vertebrae. 
_
Or if you read that paragraph and your brain said “blah, blah, blah cervical spine” then here’s all you need to know. Waking up those deep muscles in your neck can be a good thing 😍

_
This is a simple exercise where less is more. In fact, watching my movement in the video, I was working a little too hard and would do it again with a little more ease.

_
HOW TO:

_
• If you tend towards more kyphosis (rounding) in the upper back, doing this against the wall might be too much.

_
• The wall helps access the deep extensors by providing feedback to keep your head at the wall the whole movement. If you move your head away from the wall, that’s not the movement we’re going for.

_
• Gently lean your head against the wall. Bring your awareness into the cervical spine and see if you can get a sense of the muscles running from the bottom of your skull and along the vertebrae of the neck.

_
Start to slowly slide your chin down (make those awesome double chins!) keeping your head against the wall the whole time. 
_
• Bring your head back to neutral but keep the back of your head against the wall. Repeat a few times and explore holding in the chin tuck position for 5 or so seconds.

_ • Remember, especially when first starting this movement, take it easy. Think about those deep extensors moving rather than forcing the movement too much from the upper traps or pushing your head too far against the wall. Oh yeah, keep your jaw relaxed as well. Have fun and let me know how it goes! 💜 .
.
.
.
.
#cervicalspine #deepcervicalextensors #yogamobility #spine #spinemobility #cellulardanceparty
  • A little bit of love for your neck 💜Our cervical deep neck extensors are muscles that can keep our head out of that forward head postural habit. But because they are muscles that are so deep to the cervical spine, they can sometimes be overshadowed by some of the larger, more “helpful” surface muscles.
    _
    And for many people, when going into cervical extension (bringing the head back) there can be hyperextension in the upper spine and an anterior shear of the lower spine- in simple terms, kind of like a hinging action rather than more of a “uniform” movement throughout the vertebrae.
    _
    Or if you read that paragraph and your brain said “blah, blah, blah cervical spine” then here’s all you need to know. Waking up those deep muscles in your neck can be a good thing 😍

    _
    This is a simple exercise where less is more. In fact, watching my movement in the video, I was working a little too hard and would do it again with a little more ease.

    _
    HOW TO:

    _
    • If you tend towards more kyphosis (rounding) in the upper back, doing this against the wall might be too much.

    _
    • The wall helps access the deep extensors by providing feedback to keep your head at the wall the whole movement. If you move your head away from the wall, that’s not the movement we’re going for.

    _
    • Gently lean your head against the wall. Bring your awareness into the cervical spine and see if you can get a sense of the muscles running from the bottom of your skull and along the vertebrae of the neck.

    _
    Start to slowly slide your chin down (make those awesome double chins!) keeping your head against the wall the whole time.
    _
    • Bring your head back to neutral but keep the back of your head against the wall. Repeat a few times and explore holding in the chin tuck position for 5 or so seconds.

    _ • Remember, especially when first starting this movement, take it easy. Think about those deep extensors moving rather than forcing the movement too much from the upper traps or pushing your head too far against the wall. Oh yeah, keep your jaw relaxed as well. Have fun and let me know how it goes! 💜 .
    .
    .
    .
    .
    #cervicalspine #deepcervicalextensors #yogamobility #spine #spinemobility #cellulardanceparty
  • 637 61 23 January, 2019

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  • 🏵Simple Solutions To A Better Squat⤵️
.
📌Check out the link in my bio for my presentation All Things Squats, Knees, and Hips as a part of the Complete Trainer’s Toolbox.
.
👉Today’s post is a visual representation for an article I wrote for @dsomerset1 website. It discusses some simple solutions to a better squat. Many people struggle with squatting and give up due to frustration or other issues that could be tackled just by a simple modification of the movement. Head over to the link in my bio to find it and read a more in-depth break down on this topic.
#TSTsquat
  • 🏵Simple Solutions To A Better Squat⤵️
    .
    📌Check out the link in my bio for my presentation All Things Squats, Knees, and Hips as a part of the Complete Trainer’s Toolbox.
    .
    👉Today’s post is a visual representation for an article I wrote for @dsomerset1 website. It discusses some simple solutions to a better squat. Many people struggle with squatting and give up due to frustration or other issues that could be tackled just by a simple modification of the movement. Head over to the link in my bio to find it and read a more in-depth break down on this topic.
    #TSTsquat
  • 1,022 20 14 February, 2019
  • Flowing doesn’t have to be a scary thing, just don’t over think it.  Let go of your expectations, don’t be afraid to break the rules and have fun with it! 🙌🏻
  • Flowing doesn’t have to be a scary thing, just don’t over think it. Let go of your expectations, don’t be afraid to break the rules and have fun with it! 🙌🏻
  • 869 88 12 February, 2019
  • 💥T-Spine Mobility💥
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👏🏼 Great post from my friend @docmikeyassonpt
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💥Thoracic spine mobility is pretty important.  Shoulder pain? Check the t-spine. Neck pain? Check the t-spine. Low back pain? Check the t-spine. Poor front rack position? Check the t-spine.
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🙋🏻‍♂️I think you guys get the idea.
-
⁉️Does this mean that all of those issues are "CAUSED" by poor thoracic spine mobility? No. But it can be a strong contributor in many cases, so learning to move and OWN THE MOVEMENT in this region can be crucial
-
🔥Here are 4 moves that will help you improve your thoracic spine mobility:
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(1) Sidelying Thoracic Rotation
(2) Quadruped Thoracic Rotation
(3) Hinged Thoracic Rotation with Dowel
(4) Wall Slides with Thoracic Extension
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❤️Try these out and let me know if you have any questions!
  • 💥T-Spine Mobility💥
    -
    👏🏼 Great post from my friend @docmikeyassonpt
    -
    💥Thoracic spine mobility is pretty important. Shoulder pain? Check the t-spine. Neck pain? Check the t-spine. Low back pain? Check the t-spine. Poor front rack position? Check the t-spine.
    -
    🙋🏻‍♂️I think you guys get the idea.
    -
    ⁉️Does this mean that all of those issues are "CAUSED" by poor thoracic spine mobility? No. But it can be a strong contributor in many cases, so learning to move and OWN THE MOVEMENT in this region can be crucial
    -
    🔥Here are 4 moves that will help you improve your thoracic spine mobility:
    -
    (1) Sidelying Thoracic Rotation
    (2) Quadruped Thoracic Rotation
    (3) Hinged Thoracic Rotation with Dowel
    (4) Wall Slides with Thoracic Extension
    -
    ❤️Try these out and let me know if you have any questions!
  • 6,983 119 22 hours ago

Latest Instagram Posts

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  • Activation 👉🏼 « la marche fessier »

1️⃣ Pont fessier avec rétroversion du bassin
2️⃣ marche jusqu’à jambes presque tendues puis retour position initiale
3️⃣ garder écartement genoux et tension dans la mini band 
Bon test 
@jeremynicollin à la demo 👍🏼💪🏼👌🏼
  • Activation 👉🏼 « la marche fessier »

    1️⃣ Pont fessier avec rétroversion du bassin
    2️⃣ marche jusqu’à jambes presque tendues puis retour position initiale
    3️⃣ garder écartement genoux et tension dans la mini band
    Bon test
    @jeremynicollin à la demo 👍🏼💪🏼👌🏼
  • 14 1 12 minutes ago
  • One of the key elements of Pilates is “Setting our center” 
It’s not just the abstract concept, but it is concrete (at lease for me).
.
Simply speaking is: ✔️ To get all deep core stabilizer muscles group (pelvic floor, transversus abs, multifidus and diaphragm) working  together in harmony.(Also incorporated with breathing)
.
✔️ We engage these muscle to stabilize our spine before movement of the legs and arms  occur. Therefore, we initiate movement  from a stable foundation or center. .
✔️ Our core muscles most often  acts as stabilizer and force transfer center rather than a prime mover. .
✔️ To do so, it requires us to bring mental and physical focus to the present. Also keep practicing to get it right. .
✔️ This approach is not only building core strength, ➕but also teach us how to consciously tap into the power to create greater stability and better alignment.
.
.🔸You can read this in Thai version on my Facebook  @pilatesbarnchiangmai
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.
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.
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#pilatesbarnchiangmai #pilateswithpiradee #mindfulness #chiangmai #thailand🇹🇭 #mindfulmovement #stability #bepresent #mentalhealthawareness #coreworkout #mindandbody #wellnesschiangmai #contemporarypilates 
#functionalmovement
  • One of the key elements of Pilates is “Setting our center”
    It’s not just the abstract concept, but it is concrete (at lease for me).
    .
    Simply speaking is: ✔️ To get all deep core stabilizer muscles group (pelvic floor, transversus abs, multifidus and diaphragm) working together in harmony.(Also incorporated with breathing)
    .
    ✔️ We engage these muscle to stabilize our spine before movement of the legs and arms occur. Therefore, we initiate movement from a stable foundation or center. .
    ✔️ Our core muscles most often acts as stabilizer and force transfer center rather than a prime mover. .
    ✔️ To do so, it requires us to bring mental and physical focus to the present. Also keep practicing to get it right. .
    ✔️ This approach is not only building core strength, ➕but also teach us how to consciously tap into the power to create greater stability and better alignment.
    .
    .🔸You can read this in Thai version on my Facebook @pilatesbarnchiangmai
    .
    .
    .
    .
    .
    #pilatesbarnchiangmai #pilateswithpiradee #mindfulness #chiangmai #thailand 🇹🇭 #mindfulmovement #stability #bepresent #mentalhealthawareness #coreworkout #mindandbody #wellnesschiangmai #contemporarypilates
    #functionalmovement
  • 7 0 25 minutes ago

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  • Anzeige | Die Zehenbeweglichkeit ist maßgeblich für unsere Fußgesundheit. Außerdem spielt sie eine entscheidende Rolle bei der Sprunggelenksbeweglichkeit und somit auch bei der Kniebeuge 🤓
—
Ihr seht also, es lohnt sich, sich ab und an mal mit seinen Zehen und Füßen zu beschäftigen 🙉
—
Im Video seht ihr ein paar Übungen aus der Toega-Reihe von @joenimble 💪🏼 —
Life‘s better when you‘re nimble! #benimble
  • Anzeige | Die Zehenbeweglichkeit ist maßgeblich für unsere Fußgesundheit. Außerdem spielt sie eine entscheidende Rolle bei der Sprunggelenksbeweglichkeit und somit auch bei der Kniebeuge 🤓

    Ihr seht also, es lohnt sich, sich ab und an mal mit seinen Zehen und Füßen zu beschäftigen 🙉

    Im Video seht ihr ein paar Übungen aus der Toega-Reihe von @joenimble 💪🏼 —
    Life‘s better when you‘re nimble! #benimble
  • 18 1 44 minutes ago

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  • MORE BOSU CHALLENGES 🤪😝😜👉 Addressing SPECIFIC gaps in proprioceptive capabilities will yield positive carryover to general movement capacity 👌🏼👍🏼PUT SIMPLE ➡ If you practice alterations to body positioning that were previously "inaccessible" to you, due to lack of "experience" moving in and out of those positions, you will simply get better at moving in general 💯 •
A few observations from typical approaches: Most practice jumping, but never practice jumping backwards (or practice landing)🤔 This leaves huge gaps in movement capability and potential. The other common issue being a lack of  movement "options" to use to transition from one pattern to another. This is basically because more typical "fitness" approaches promote the "isolation" of body parts and muscle groups which leaves us moving highly inefficiently and extremely robotic 🤦‍♂️😥 We can't use it if we don't "build" it.
•
---------------------------------------------------------------------------------
•
This video may be a bit of fun and a good challenge to try 👌🏼 BUT it also highlights some very relevant (key) issues that limit many people from making the additional progress they want for how they are able to feel and perform.. If there is an opportunity to boost your capabilities by simply trying a new way of moving 👉 get started practising ASAP and you will begin experiencing the vast benefits. 🤸🏼‍👍🏼🤙🏼✌🏼 💪🏼
#functionaltraining #movementismedicine  #mobilitytraining #bodystrong #functionalmovement #strengthbuilding #movewell #movementgoals #movebetter #mobilitywod #mobilityroutine #move2improve
  • MORE BOSU CHALLENGES 🤪😝😜👉 Addressing SPECIFIC gaps in proprioceptive capabilities will yield positive carryover to general movement capacity 👌🏼👍🏼PUT SIMPLE ➡ If you practice alterations to body positioning that were previously "inaccessible" to you, due to lack of "experience" moving in and out of those positions, you will simply get better at moving in general 💯 •
    A few observations from typical approaches: Most practice jumping, but never practice jumping backwards (or practice landing)🤔 This leaves huge gaps in movement capability and potential. The other common issue being a lack of movement "options" to use to transition from one pattern to another. This is basically because more typical "fitness" approaches promote the "isolation" of body parts and muscle groups which leaves us moving highly inefficiently and extremely robotic 🤦‍♂️😥 We can't use it if we don't "build" it.

    ---------------------------------------------------------------------------------

    This video may be a bit of fun and a good challenge to try 👌🏼 BUT it also highlights some very relevant (key) issues that limit many people from making the additional progress they want for how they are able to feel and perform.. If there is an opportunity to boost your capabilities by simply trying a new way of moving 👉 get started practising ASAP and you will begin experiencing the vast benefits. 🤸🏼‍👍🏼🤙🏼✌🏼 💪🏼
    #functionaltraining #movementismedicine #mobilitytraining #bodystrong #functionalmovement #strengthbuilding #movewell #movementgoals #movebetter #mobilitywod #mobilityroutine #move2improve
  • 35 2 1 hour ago
  • 🍽🏌🏻‍♂️
• ‘BR’ (before round meal)
• Smashed avo, feta & poached eggs...👌
  • 🍽🏌🏻‍♂️
    • ‘BR’ (before round meal)
    • Smashed avo, feta & poached eggs...👌
  • 19 1 2 hours ago

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  • If you need me this weekend, I'll probably be doing some kind of release and relaxation work ✌️
  • If you need me this weekend, I'll probably be doing some kind of release and relaxation work ✌️
  • 25 1 4 hours ago
  • WOOF.
  • WOOF.
  • 29 3 4 hours ago
  • When I was in my early 20s my lower back used to get so sore that I couldn't walk around for more then an hour before having to sit down. I was told by a sports masseuse that I should try yoga as posturally I was sitting on my lower back, sticking my hips forward and slumping my shoulders. Great stance for a too cool for school teenager, but as I hit my 20s all those years of bad posture, like my mum always warned me, had caught up with me. I had low lung capacity from lungs that were crushed by the weight of my shoulders hunching, the typical teenage girl move to hide her blossoming womanhood. I had really tight hamstrings from sitting in a school then office chair all day, and in the evening the couch at home. My lower back, the part of the spine at the core of my slumping body, was taking all the strain and the intense pain was making that obvious when it was pointed out to me. When I started yoga it hurt to touch my toes. But amongst the physical pain and the shame of weakness and inflexibility my mind created, really feeling into my physical body for the first time I sensed the first glimmer of relief. My body was communicating with me and I was finally listening. Actual screams of pain were guiding me after all the years of neglect to where I needed to nurture and love. The most intense sensations were where I took my attention and focus first and the journey of listening to my body and intuitively responding had begun. I started stretching at home to an old yoga dvd and within less then six months I was out of chronic pain. This was 10 years ago but during my pregnancies I experienced intense sciatica. My strong core was in hibernation, and I had begun to slump more from the extra weight on my body. Now carrying my babies on my hip creates another postural issue. But these days, when I feel into any triggered sensations in my lower back, I can reach into my yogic tool belt for the skills I need to support that weak spot. I can engage my pelvic floor and deep core, take my shoulders back and when possible, I can take a deep backbend to soothe the lower spine and to open my hips and heart ❤
  • When I was in my early 20s my lower back used to get so sore that I couldn't walk around for more then an hour before having to sit down. I was told by a sports masseuse that I should try yoga as posturally I was sitting on my lower back, sticking my hips forward and slumping my shoulders. Great stance for a too cool for school teenager, but as I hit my 20s all those years of bad posture, like my mum always warned me, had caught up with me. I had low lung capacity from lungs that were crushed by the weight of my shoulders hunching, the typical teenage girl move to hide her blossoming womanhood. I had really tight hamstrings from sitting in a school then office chair all day, and in the evening the couch at home. My lower back, the part of the spine at the core of my slumping body, was taking all the strain and the intense pain was making that obvious when it was pointed out to me. When I started yoga it hurt to touch my toes. But amongst the physical pain and the shame of weakness and inflexibility my mind created, really feeling into my physical body for the first time I sensed the first glimmer of relief. My body was communicating with me and I was finally listening. Actual screams of pain were guiding me after all the years of neglect to where I needed to nurture and love. The most intense sensations were where I took my attention and focus first and the journey of listening to my body and intuitively responding had begun. I started stretching at home to an old yoga dvd and within less then six months I was out of chronic pain. This was 10 years ago but during my pregnancies I experienced intense sciatica. My strong core was in hibernation, and I had begun to slump more from the extra weight on my body. Now carrying my babies on my hip creates another postural issue. But these days, when I feel into any triggered sensations in my lower back, I can reach into my yogic tool belt for the skills I need to support that weak spot. I can engage my pelvic floor and deep core, take my shoulders back and when possible, I can take a deep backbend to soothe the lower spine and to open my hips and heart ❤
  • 43 4 5 hours ago
  • 💥Sliding into the weekend like 🕺
.
Happy Friday Friends! Here is a great little slider series to kick off your weekend 💪
.
⛔️complete 3-4 rounds of 12 reps each or 10 per leg⛔️
.
✅ Lateral Lunge
✅ Scooters
✅ Lunge Drive
✅ Plank to Pike
✅ Push up with V split
✅ Single arm Slider Push up
.
@summitfitness_ca @hadahads
  • 💥Sliding into the weekend like 🕺
    .
    Happy Friday Friends! Here is a great little slider series to kick off your weekend 💪
    .
    ⛔️complete 3-4 rounds of 12 reps each or 10 per leg⛔️
    .
    ✅ Lateral Lunge
    ✅ Scooters
    ✅ Lunge Drive
    ✅ Plank to Pike
    ✅ Push up with V split
    ✅ Single arm Slider Push up
    .
    @summitfitness_ca @hadahads
  • 72 5 5 hours ago

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  • Thanks to the crew at F45 Vic Park‼️ Check out these pics from our Deadlift Mobility workshop this morning 📷☀️☀️
  • Thanks to the crew at F45 Vic Park‼️ Check out these pics from our Deadlift Mobility workshop this morning 📷☀️☀️
  • 29 2 6 hours ago
  • There is so much to it.. and no matter how much you think you know.. there’s still more insight.. more information.. more everything to learn, understand and pass on to others. I will never stop being the best coach and human I can be. 
Love what I do.. Love how I do it and 
Love who I do it for. 
All day.. everyday. 
Move with integrity. 🍎
  • There is so much to it.. and no matter how much you think you know.. there’s still more insight.. more information.. more everything to learn, understand and pass on to others. I will never stop being the best coach and human I can be.
    Love what I do.. Love how I do it and
    Love who I do it for.
    All day.. everyday.
    Move with integrity. 🍎
  • 56 4 7 hours ago