Movement Professional Q & A: Ankle DORSIFLEXION

This video is a response to a question regarding guiding principles for dealing with ankle stiffness. In this video, I specifically address ankle dorsiflexion looking at the common body shape to be assessed and the understanding of the direction to focus on as well as the common compensations attempting to move us from this direction.

Low Back Pain with Kettlebell Swings?

In this episode of Movement Professional Q&A, I address some counter measures to decrease pain and tension in the lower back after performing high volumes of kettlebell swings.

Please comment with further questions that you would like addressed.

If you find this information valuable please give the video like and subscribe to my channel.

Be well Chris

#movementprofessional#movement #lowbackpain #kettlebellswings #sacralcounternutation #torsorotation

Pre-requisite for Rotation: The Hip Shift

In this video, I demonstrate and describe the hip shift and three progressive manners of assessing and training it.

Please comment with questions regarding any topic you would like addressed.

If you find this information helpful please give this video a like and subscribe to my channel.

Be well Chris

Increasing Hip IR in the Z Sit

This video is for a client needing to get some hip rotation in his movement repertoire. I prescribed this in response to his complaint of low back after kettlebell swings.

Please comment with any further questions youā€™d like me to address.

If you find this information useful please give the video a like and subscribe to my channel.

Be well Chris

#movementprofessional #zsit #hipinternalrotation #lowbackpain

Left Anterior Medial Knee Pain During Back Squatting

This video is in response to a question I received from a client regarding getting left anterior medial knee when increasing load when back squatting.

In the video, I explain how to maintain a posterior direction with weight bearing through the feet/ankles, as well as referencing the body more to the left to shift load away from the medial aspect of the knee toward the posterior lateral aspect of the hip.

Please comment with any further questions youā€™d like me to address.

If you find this information useful please give the video a like as well as subscribe to my channel.

Be well Chris

Seated Aerobic Exercise

This video is in response to a client that asked about incorporating some simple seated aerobic exercise into her home routine as she cannot currently weight bearing through her feet due to injury.

Here I demonstrate the use of seated weight shifting to allow for safe and efficient shadowing boxing while sitting.

Questions with Corey: Inhalation and Squat Depth; Speed vs Strength vs Endurance

This video is a Zoom-based Q&A session with my intern and newly accepted PT student Corey Richards. Corey always asks great questions so I figured I would start to record some of our conversations. Today we discuss:

  1. Breathing strategies for improving squat depth
  2. How to train absolute speed vs. speed endurance while quarantined away from the gym setting.
  3. Training absolute strength with bodyweight only

Please comment with further questions or reach out to me at chris@movementprofessional.com if you would like to set up a live Q&A session.

If you find this information useful please give the video a like and if you haven't done so already subscribe to my channel.

Be well,

Chris

In Defense of Crossfit

This video is a recording of a conversation I had with a client regarding my thoughts on Crossfit.

Feel free to comment with opposing views. Iā€™m always happy to discuss šŸ¤—

Quadruped "Pump Handle" Breathing

When contemplating biasing expansion into different regions of our lungs and ribcage it is important to position ourselves in a manner that allows for gravity to assist the process.

In this video, I demonstrate the use of the quadruped position to allow for increased ease of sternal or anterior pump handle expansion during inhalation.

Please comment with any questions

Rotational Side Plank Progression

This video demonstrates a progression through a rotational side plank

Points of progression: Outer knee contact with legs together

Outer knee contact knees apart

Outer knee contact knees apart with top leg extended

Bilateral leg extension with legs stacked

Box Breathing

This video demonstrates the "box breath" which looks at all four phases of a breath cycle: 1) Active inhalation 2) Retention After Inhalation 3) Exhalation 4) Retention After Exhalation

The procedure is as follows:

  1. Actively inhale down and wide into the abdomen, lower back, pelvic floor, lower ribs and front and back of the chest (take about 4 seconds)
  2. Hold the expansion created during the inhale for about 4 seconds
  3. Slowly compress the expansion created during the inhale by moving the abdomen and ribcage inward, the pelvic floor upward and allowing the lungs to deflate (take about 4 seconds)
  4. Hold the compression created by the exhale for about 4 seconds
  5. Repeat the cycle for as many breaths as desired, increasing the count for each phase as able.

Please comment with any questions

To Pack or Not to Pack the Shoulder During the TGU

This video looks at the difference between "packing" the shoulder or "reaching" the shoulder during the Turkish Get-Up (TGU). I also discuss differences in breathing strategies to correspond to the varying cues.

Please comment with questions

Breathing: Anatomy, Mechanics and Relationships to Pain/Stress

This video is a Facebook Live presentation I did regarding the anatomy and mechanics of breathing and how they relate to pain and stress.

Presentation notes can be found here: https://docs.google.com/document/d/1Q_ml5dX9VSnjpr2FimMfykfMBTndybQ8UjBZx4Dv6Gc/edit?usp=sharing

Please comment with any questions.

iBreath app: https://apps.apple.com/us/app/ibreathe-relax-and-breathe/id1296605806?fbclid=IwAR0GwQv0VVLc8XgrpTnymhoYVnkKOGEV_QCi7xidVBNLTQG8RzBMs4qD23Y

Shoulder Impingement with the Sleeper Stretch?

This video is a response to a question from Barrett regarding the safety and utility of the "sleeper stretch" for improving shoulder internal rotation. He reported he has heard mixed things from other movement professionals regarding whether it is safe or useful to perform. He also reported that when he does attempt the exercise he experiences "an incredible amount of impingement in the front part of the shoulder."

My stance with this movement, as it is for most movements, is that it is neither inherently safe or unsafe. Safety and usefulness will be dependent on the ability to maintain breath and postural control, as well as to use the symptom as a marker of readiness to move farther into the position.

I describe the ability to produce a "pump handle" expansion into the chest of the side being mobilized as an important marker of breath control. While the ability to internally rotate the humerus without an anterior translation as a marker of postural control.

I also demonstrate the addition of an isometric contraction to the posteriorly-oriented external rotators to move the compression from anterior to posterior when an anterior impingement is present.

Please comment with questions. Happy to discuss further.