This week, join Michelle Chinatti in our Moov Better Mobility WOD 2 as she focuses on lengthening the hamstrings, rolling out the quads, glutes, and rolling along the spine and neck.
This week, join me in this week’s Moov Better Mobility WOD 1 as I focus on opening the ankle joint and relieving plantar fasciitis and achilles pain. The feet, achilles, anterior tibialis, and calves provide a solid foundation for most of the functional movements we do in our daily lives.
How does a chiropractor prescribe shoulder care? Read on…
A 63-year-old female presents to Enhanced Movements Chiropractic with complaints of shoulder pain and restrictions. She has had some shoulder issues in the past, but never this frequent or intense. She has been doing CrossFit for nearly 6 months and the pain has progressively been getting worse. She has pain when lifting her arms overhead as well as doing any pressing overhead.
The prescribed treatment plan included restricting any painful positions until inflammation and pain sensitivity went down, while introducing myofascial release techniques to the shoulder complex. Her first visit improved her pain significantly as well as increased shoulder range of motion. During the second visit the myofascial release techniques were continued, while starting to incorporate new movements to improve shoulder range of motion with tools such as kettlebells and Indian Clubs.
Here is a simple video that shows one of the shoulder opening exercises we used:
Proper posture is not fixed overnight and it is usually not just one correction. Use this as a guide to correct posture long term.
Let’s talk about how to position the ribs and pelvis to reduce strain on the abdomen.
Rib and pelvis positioning: Posture is important for many problems that can occur in the human body and this is true of diastasis recti as well. Commonly the problem of the unnatural distancing of the right and left halves of the rectus abdominis is partially due to the stressors placed on the abdomen through rib and pelvic positioning.
Your rib cage should be down and back, not up and forward like we often see in our society. The pelvis should not be tucked, nor hyperextended and should instead be in a neutral position. Check out the video, below, to gain a further understanding of positioning and how to correct your posture for the long term.
Video credit: Enhanced Movements
We all need to sit better. By that I mean sit in a way that requires muscle activity, instead of leaning into furniture and/or slouching to conserve energy. Correct posture while seated places proper forces on our body, specifically our abdomen, and helps engage an inactive core.
Sit near the front of your chair.
Create a neutral pelvis
De-hump the upper back
- Sit near the front of your chair (prevents slouching into furniture)
- Untuck the pelvis (create a neutral pelvis by rolling your pelvis forward)
- De-hump the upper back (keep the ribcage down, pull your chin straight back to the wall behind you, and lift the crown of your head up to the ceiling)
- Sit differently (ex: on your knees, on a yoga ball, in a “v” on the floor)
- Sit less (find creative ways to sit less during your day)
If you’ve been to Moov for a CrossFit or FIT class, you know that we are big fans of Kelly Starrett and his book Becoming a Supple Leopard. His partnership with Jill Miller (founder and creator of the Yoga Tune-Up brand of myofascial release balls) added even more to the respect pile. However, one thing lacking from Kelly is decent organization of his videos on MobilityWOD.com. This is why we have compiled this list of MobilityWod Videos by body part. Use this to focus your efforts when looking to extend your range of motion and relieve pain points, especially with your Functional Movement Screening (FMS) performed by Enhanced Movements Chiropractic in hand!
Without further adieu, from top to bottom, your ultimate list of MobilityWOD videos categorized by body part:
Shoulders (Pain, Falls, Tweaks, and Twinges)
- Resetting After a Shoulder Tweak
- Shoulder Surgery? Take Care of Your Business
- Shoulder Motion After a Fall
Front Rack Squat Related (improving shoulder external rotation)
- Baby Shoulder Fix and 3rd Most Important Hip Mob
- Tunnel Backwards
- Shoulder Range and Positional Inhibition
- Improve Shoulder Positioning in the Press & Rack
- Mind Your Shoulder Internal Rotation Business
- Shoulder Relationships – Soft Tissues
- Normal Shoulders have FULL Range
- Prioritizing shoulder mob – what to fix first, and wii mob
- Best Shoulder Mob Ever
- The Simple Five Way Shoulder
- Safety Conscious Stretching Show: Epic Overhead Time
- Ninja Recovery and Some Hip and Shoulder Love
- Simple Recipes for Back Pain
- Help, My Low Back is Smoked From Jumping
- Athletic Thoracic Outlet (TOS)
- The Pelvic Fault and Low Back Pain
- The Ball and Your Back
- Help, My Low Back is Smoked From Jumping
- Peri-Scapular Death by Pain Ball
- SI Area Pain; The Basics
- Don’t Go In the Pain Cave
- Coach Stretch Tweak
- Hip Flexion Case Study
- Tissue Flossing for Better Sliding Surfaces
- Lower Extremity Basic List
- Unglue Those Hips and Legs
- Psoas Flossing and Biker Hips
- Better Olympic Pulling
- Ninja Recovery and some Hip and Shoulder Love
- Hip Impingement: AIS
- Baby Shoulder Fix and 3rd Most Important Hip Mob
- Torque is King: Three Way Hip Mob
- Improve Your Hip Flexion & Nerve Tunnels
- Split It Up! Champion Gymnast Style
- Back in Quadness Baby
- Upsteam and Downstream/Knee Pain and Heel Pain
- Quads or Spine? Quads!
- Recover Your Anterior
- First of Many Beat Downs
- Banded Squat Opener
- I Wish I Could Squat Jerk 207kg
- Working the Deep Squat
- 10 min Squat Test #3
- Best 10 min Squat Test EVER
- 10 Min Squat Test #7
- Epic Pistol 10 min Squat Test
- Super Squat Hip Sequence Pre-Workout
- Quick Squat Ankle Test
- Load Ordering: The Two Squat Squat
- On the Spot MobRx for Tight Hips
- Groin Flexion Mob
- Squatting is Loaded Happy Baby
- Squatting With Turned Out Feet? IR Yourself
- Deadlift/Pulling Prep Through Better Hip Positioning
- Partner TFL Mob and Deadlift Mob
- Dead Lift Prep 2
- Deadlift Part 2
- Neurodynamics The Leg
- Improving “The Position”
- Torque is King 3-Way Hip Mob
- Head Positioning and the Dip
- Set the Knee Hinge Up to Actually Hinge
- MobRx for Loud Creaky Knees
- What Are the Largest Holes?
- Lower Body Pillow Sleeping Support
- MWOD Your Bed Position
- Always be Mobilizing / Street Style Mobility
The use of a load in front of the body has been used for many years by coaches and rehabilitation professionals to help develop general core strength, and even more specifically for the squatting movements. Whether it be a front squat, goblet squat, zercher squat, or sandbag front squat, all these front loaded movements provide an significant amount of core development.
One that has not been mentioned though, is the kettlebell front rack squat. This is one of my favorite exercises to give to patients and athletes to help develop core strength and stability. The kettlebell front squat teaches individuals how to dissociate/differentiate core stability and joint motion of other surrounding joints such as the hips. It trains them how to stabilize the core muscles independent of the hip articulation that must occur for the squat.
LET US FIRST LOOK AT HOW THESE FRONT LOADED MOVEMENTS HELP WITH CORE STRENGTH AND STABILITY.
As we examine the image above we see a variety of different muscles that influence our core. What is not seen here are the deep core muscles that play significant roles such as the diaphragm, pelvic floor, psoas, and spinal erectors.
These core muscles can be activated alone through various corrective exercises, but at some point the client or athlete may need to be challenged through external loads. These loads not only strengthen the muscles but also groove the correct pattern for movements such as the squat or hip hinge during the kettlebell swing. The ultimate goal is to teach the body how to move correctly throughout various movement patterns and loads subconsciously.
How is this achieved through front loading squat movements?
Gray Cook has been a leading force in the field of movement, rehabilitation, and strength and conditioning for many years now. Back in 2013, I came across a term through one of their Functional Movement Screening training courses, referred to as Reactive Neuromuscular Training. In short, Reactive Neuromuscular Training uses outside loads to turn on an automatic neurological response, and more specifically increase muscle tone in a desired muscle group to influence movement patterning.
In the image above we see how the kettlebell is in front of the individuals shoulders, which forces a shift in his center of mass forward.
In order to react against this change in center of mass, the core, and more specifically, the muscles that comprise the back of the core automatically increase their response to prevent the individual from falling forward and maintain and upright position.
In an effort to balance the increase of muscle tension in the back, the front chain core muscles will also increase their activity.
Dr. Stuart McGill refers to this as a “pillar of strength” surrounding the lumbar spine protecting it during dynamic movements. When this surrounding pillar is activated during these types of Reactive Neuromuscular Training, the body will then feel safe to perform complex movements, as well as allow other joints such as the hips to move through full range of motion safely and effectively.
This “pillar of strength” also creates a solid barrier by which our diaphragm can efficiently push pressure down as it draws air into our lungs. This completes the forces needed for proper core strength and stability, and is a great way to train our breathing patterns. Gray Cook, states “if you cannot breath in a position, you don’t own that position, and you can’t survive in that position.”
The lack of core strength and stability is typically the most common rate limiting factor that prevents individuals from being able to control their body through exercises. Thus, any front loaded squat patterning can be an effective exercise to improve core strength and stability.
Why I love the front rack position above all others.
As we can see the external load is still in front of the center of mass of the body. The position at which this is held though is slightly different from other front loaded exercises and in my opinion slightly more difficult. Comparatively we see here an independent load for each hand, which offers a different sense of instability to the body as each side has to react independent from the other side and react to how the other arm is influencing the rest of the body and core. All other front loaded movements use an external load, which is shared between both sides of the upper extremity. In addition, we also have to option of removing one kettlebell, to a single KB rack position.
The single rack front squat offers a completely different element of instability to the core musculature and whole body. Now that we have an offset weight not only in the front but also to the side, our mid section has to adapt in a whole new dynamic to maintain an upright posture. This also challenges the arm that is supporting the kettlebell because there is not a counter weight on the other side to balance out the system.
This position is also another great tool, to first and foremost, highlight any asymmetries in our system, and then also be used as tool to balance those asymmetries. This might be shoulder strength or even core strength from left to right.
So, if you are looking for another tool to add to your repertoire for core strength and stability, along with all of the other lower body and upper strength benefits we did not even highlight, I suggest you grab a kettlebell, clean it up into the front rack position and squat away.
As always please consult with your coach or health care professional with any modifications or weight suggestions that may fit for you in this stage of your training.
Do not forget to swing that kettlebell as well!
“HEALTH THROUGH MOVEMENT”
Dr. Antonio Gurule DC, CSCS
Enhanced Movements Chiropractic and Wellness Center
1817 Highway 42 Suite A, Louisville, CO 80027