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Insights and Training Tips from Tactical Arts

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Insights from the Tactical Arts Academy

Mobility - Gentle Hip Distraction

Mobility - Gentle Hip Distraction
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Gentle Hip Distraction This exercise can reduce reduce knee and hip pain by gently pulling on the joints to give them room to move. IMPROVES: Knee and Hip pain caused by inflamation or arthritis.  EXERCISE: 1. Put a band around your foot, then hook it under your heel.     2. Prop your ankle on a foam roller and pull away from the band support to create some tension in the band.  3. Bend your free leg and pull your heel towards your body to promote a neutral postion in the pelvis and the spine. Lay back.  Relax and let the band pull your leg to distract the knee and hip joints. Credit: Becoming a Supple Leopard , Kelly Starrett MobilityWOD.com  
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5667 Hits

Mobility - Oblique Side Smash

Mobility - Oblique Side Smash
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This exercise will help reduce low back pain while improving lateral extension and rotation. IMPROVES: Trunk rotation, lateral extension EXERCISE: 1. Lay on a foam roller positioned below your ribcage and above your hipbone.   2. Roll your side, twisting your torso over the roller.  Smash your high glute,  quadratus lumborum ( QL ) and oblique.    3. For a more intense rolling session, extend your arm further overhead to stretch the tissue while rolling. Use this mobility exercise to take care of your back.  Mobilizing this area will give slack to your other problem areas. Kelly Starret recommends using a rumble roller, but a lacrosse ball or other tool that allows you to dig into the tissue will work. Credit: Becoming a Supple Leopard , Kelly Starrett Mobilit...
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7338 Hits

Mobility - Reverse Ballerina to Stop Butt Wink

Mobility - Reverse Ballerina to Stop Butt Wink
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First of all, I didn't make up the name, but this is still a great mobility exercise to use.  Imagine a spinning ballerina with one bent leg held up. The position of the leg in this exercise is the reverse of the leg position the ballerina would hold.  This technique will help you mobilize the tissue above and below your hips as well as the adductors.  Working on your adductors will help improve the position of your pelvis in the bottom of the squat.  If they are too tight you will likely suffer from the dreaded butt wink and have difficulty driving your knees out when squatting. Reverse Ballerina Hip and Adductor Stretch IMPROVES: Hip Extension, Hip Internal Rotation, Flexion and External Rotation TEST: First test for butt wink at the bottom position of the squat. ...
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42477 Hits

Mobility - Hamstring Smash and Floss

Mobility - Hamstring Smash and Floss
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  With a mix of training hard and sitting for long periods each day, we tend to get very tight hamstrings.  Stretching them is not the only cure for this.  With this exercise you will smash and floss the tissue using a lacrosse ball. Hamstring Smash and Floss IMPROVES: Hip Extension, Knee Flexion, Back Hip and Knee Pain, Squat / Pulling Techniques TEST: First test your squat at the bottom position. EXERCISE: 1. Sit on a box and position a lacrosse ball under your hamstring.  Shift your weight onto it to apply as much pressure on it as you can handle.   2. Roll around on it to find a tight spot, then extend your leg.  Continue to bend and straighten your leg as well as roll over the ball side to side until you feel the tissue relax.  This effectively smash...
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65503 Hits

Mobility - Work you can do on the Couch

Mobility - Work you can do on the Couch
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  Originally developed by using the couch for easy positioning, this exercise is very effective for opening the hip and front of the quads, but it can be screaming painful.  If you can't get into the final position for this mobilization, you need to be doing it regularly. Couch Hip Opener IMPROVES: Hip Extension, Low Back and Hip Pain, Knee Pain, Normal Posture, Top Position of Deadlift and Squat TEST: First test your squat or deadlift pulling position. EXERCISE: 1. Back up your feet to a box or a wall. 2. Slide your right leg up so that your shin is flush with the wall. 3. Squeeze your butt to stabilize your lower back, then post your left foot up in a so that your left shin is vertical. 4. Still squeezing your right glute, drive your hips towards the ground.  Stay in this ...
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4084 Hits

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