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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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5581 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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7233 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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  4046 Hits
4046 Hits

Mobility - Hip Work for the Brave

Mobility - Hip Work for the Brave
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This exercise is essentially mobilizing your position in the bottom of the squat, one leg at a time.  If you have trouble getting to the bottom of the squat or maintaining a good position at the bottom of the squat, this exercise is for you.  Two important points:  1. When using this exercise, you must continually move your hips in small circles to gently work through positions that are tight. You should go in and out of the end of your range of motion. Just getting into position and hanging out without oscillating in and out will not do enough.  2. Make sure you keep your foot flat on the ground to mimic the proper position of the squat.  Even if it lets you mobilize your hip more, don't rotate your hip further outward if you have to lift your foot off the ground ...
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6710 Hits

Mobility - Bilateral Shoulder Flexion

Mobility - Bilateral Shoulder Flexion
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This week's mobility work will focus on the external rotators to help your overhead positioning and your bench press or pushup.  You can do the following exercise using a box or on the ground.   Bilateral Shoulder Flexion IMPROVES: Overhead Positioning, Bench Press / Pushup, External Rotation Torque, Front Rack Position TEST: First test your overhead position in an overhead squat or test your front rack position. EXERCISE: 1. Holding a pvc pipe, kneel in front of a box with your elbows next to each other and your hands rotated externally (outward).   2. Rotate the pipe and spread your hands apart until you reach the end range of your external rotation.  Do this on both sides.  You must keep your elbows in close to create the necessary torque for this stretch.  ...
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56962 Hits

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