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Mobility and Activation

August 17, 2010 By naomi Leave a Comment

30-10 Mobility and Activation Circuit for a Better Workout

Mobility describes the ability of a joint, or a series of joints, to move through an ideal range of motion. Though mobility relies on flexibility, it requires an additional strength, stability, and neuromuscular control component to allow for proper movement. Activation is often paired with mobility because many mobility exercises activate key, and often dormant, pillar stabilizers in your hips, core, and shoulders.
There is also a bit of a gray zone between flexibility and mobility. The best way I can describe the difference between the two is that flexibility is a lower intensity version of mobility that does NOT require mobility (or you can say that mobility is a higher intensity version of flexibility that involves stability).
For example, a split kneeling hip flexor stretch focuses on getting enough motion at the hip to allow for a full, pain-free range··· Read the rest

Flexibility

August 17, 2010 By naomi Leave a Comment

30-10 Flexibility Circuit with Stretching Exercises

Flexibility is one of the most misunderstood aspects of fitness.
What is flexibility?
Flexibility describes the ability of soft tissue (muscles, tendons, etc.) to allow for movement in pain-free, full ranges of motion. Flexibility, or stretching, is key to removing movement restrictions that impair performance and lead to injury.
There are several types of ways to stretch, including:
1.) Passive Stretching: involves an external force that provides the stretch (via a partner or gravity using your own bodyweight)
2.) Active Stretching: requires you to generate the force to provide the stretch, often through the concept of reciprocal inhibition where you activate one muscle to relax/turn off another muscle thus allowing for a deeper stretch
3.) Static Stretching: involves holding a stretch at the end range of motion for time and is by far the most common form of stretching
4.) Dynamic Stretching: uses movement··· Read the rest

Tissue Quality: Self-Massage with Foam Rollers and Softballs

August 17, 2010 By naomi 2 Comments

30-10 Tissue Quality Circuit Using Self-Massage Exercises with Foam Roller

Almost all chronic joint pain or overuse injuries are caused by tightness and restrictions in the muscles above and below the joint in question.
In other words, it’s not about PAIN SITE… it’s about PAIN SOURCE!!
Knee pain is often caused by restrictions in the tissue of your calves and front/inner/outer thighs.
Back pain is often caused by restrictions in your glutes and hamstrings.
Shoulder pain is often caused by restrictions in your thoracic spine (T-Spine), chest, and lats.
Tissue quality describes the general health of your muscles and the interconnected web of fascia that surrounds them all.
Over time we develop scar tissue, adhesions, knots, and trigger points due to high-intensity training, overuse, and/or extended periods of sitting.
The best way to address this is to self-massage sore, tight, and restricted muscle groups of the body to regenerate tissue··· Read the rest

KETTLEBELL KAOS- The Infamous 12-Minute Swing Test

August 14, 2010 By naomi Leave a Comment
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As many of you already know, we ran our very first kettlebell class this past summer at THE FITNESS ASYLUM.
The class is called KETTLEBELL KAOS and it was inspired by a Workout Muse product I put together with 2 of the world’s leading kettlebell training experts in Jason C. Brown and Pamela MacElree of Kettlebell Athletics in Philadelphia.
I actually was certified through Pam and Jason about a year ago and I totally got hit by the kettlebell bug and I wanted to share the gift of kettlebell training with some of our campers… and it was a huge success!
The class was only 6 weeks and it might twice per week on T and Th mornings.
One of the goals of the class was to improve kettlebell swing totals on what is know as THE INFAMOUS 12-MINUTE SWING TEST.
Basically, using the appropriate kettlebell weight··· Read the rest