The Missing Link for True Core Strength and Back Pain
If you're struggling with chronic back pain, tight hips and stretching hasn't worked, there's a reason for that. Most likely you're not activating the right core musculature, particularly the TVA to properly stabilize your spine.In this video we talk about the importance of activation before building muscle and why it's often the most overlooked aspect of training.When Jamie and I started working on the squat he had spent years struggling with this foundational movement. Convinced that his hips were just too tight, or structural limitations in his body would forever prevent him from improving, he felt frustrated and confused.By working on the right activations, much to his surprise, in just a few sessions Jamie transformed his squat.If you're spending years working hard to improve your mobility and it's yielding little results, it's not you that's broken. It's the model you're using.If you're wanting to dramatically improve your core strength and get more flexible at the same time, make sure you're working on activation, not just going through the motions.Knowing where to activate, and in what sequence means the difference between working hard with little to show for it vs. working smart and riding week after week of momentum and improvement.Want to learn more about activation and how to transform your limitations? Book a free breakthrough call with me today
Three Natural Movements to Restore Tight, Stiff Shoulders and Neck
If you've ever gone to reach overhead and felt like "it shouldn't be this hard," or have dealt with nagging neck pain, you know how frustrating it can be.If you have rounded shoulders, chronic neck tension or a tight upper back, these three shoulder exercises are going to be a game-changer for you.
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Here are my recommended doses and instruction:
- Spend at least five minutes a day hanging
- This should be accumulated! Not all at once. 30s here, 15s there throughout the day.
- Practice the movements independently before trying to make circles.
- Squeezing the shoulder blades together (retraction)
- Pressing the shoulder blades apart (protraction)
- Lifting the shoulders up to the ears (elevation)
- Dropping the shoulders into your back pockets (depression)
- Once you've mastered that, make big circles with your shoulder blades in these three positions
- Hands and knees position - 3 smooth, slow repetitions in each direction
- Hanging assisted with feet on the ground - 3 smooth, slow reps each direction
- Paralettes or chairs - again, 3 smooth, controlled reps each direction
Do this for at least 30 days and see how your shoulders feel.Too easy? Here's how to make them even harder:
- Scapular circles from a push-up position
- Scap circles from a dead hang (feet off the ground)
- Scap circles on paralettes with feet off the ground, knees tucked to chest
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The 5x5 Habit for Better Mobility Working on Your Laptop
As much as we know sitting for long periods isn't doing us any favors, it can be hard to get away from it.For many of us, working on a computer, laptop or mobile device is a necessity, not an option.So, apart from standing (which is good, but also just another static position), how do we have better mobility at work?
I'd like to introduce you to The 5x5 Habit, a very simple way to reduce tension and fatigue.
- Set a timer to go off every five minutes (eventually, you'll start doing this organically, without a timer).
- When the timer goes off, simply change your seating position. Could be a squat, kneel, straddle, cross-legged, butterfly - the possibilities are endless.
- After 5 different positions (25min) you take a 5 minute break to stretch, move, hydrate, shake things out and recharge.
All you need is a yoga block or a few cushions, and a low table. You can use a coffee table, a step-stool or even a box.There you have it. The 5x5 Method. Try it out and I guarantee you will have more energy, get more done and feel much better at the end of the day.
Can I do this working on a chair in an office?
Yes, absolutely. Try experimenting with different seated positions in a chair. Knees crossed, cross-legged, number four, straddle, and a modified kneel are just a few possibility.Share this with a friend who needs this. Their low back and hips will thank you. 👍🏼
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Stiff, Cranky Hips? Use This Daily Mobility Routine
Stiff, tight hips are no fun. They can limit you in all sorts of activities, from running to climbing, to martial arts, or just plain moving around doing daily activities.My hips took a beating from years of sitting at a 9 to 5 desk job, and they're still recovering. But with daily practice and self-care they've come a long way and I'm inching closer to the splits every day.So wherever you're at, be patient with the process and know that with a little love and attention, they will get better over time.
Use this beginner-friendly hip mobility routine to start feeling better in your body immediately:
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Here's a breakdown of the movements:
- Leg Raises. Keep the leg straight and make sure the tailbone/butt doesn't lift off the ground as your foot lifts. Perform 10 repetitions on each leg.
- Hip Circles. With one leg bent and the other straight, perform a circle with your leg, aiming to draw a big, smooth circle with your foot on the ceiling. Make sure the opposite hip stays planted on the ground and doesn't lift. Perform 5 repetitions and then switch directions.
- Butterfly Stretch. Bring the soles of the feet together and place as close to your butt as is comfortable for you. Allow the knees to slowly relax down to the ground. Remember to breathe! Hold for about 30-60 seconds.
- Lower Spine Twist. Keeping one leg straight, bring the knee across your body until it reaches toward the floor. The same side arm can be bent at 90° or straight, depending on where you want to target the stretch. On every exhale, relax deeper into the stretch. Hold for 60 seconds on each side.
- Frog Stretch. Hold the knees in your hands and pull your legs close to your chest without lifting your lower back off the ground. Rock side to side gently and find where you need the stretch the most. Explore with rocking on your back up into a squat. Hold for 60 seconds.
- Quadruped Hip Circles. Begin in a hands and knees position, with your shoulders stacked directly over your wrists, and your hips over your knees. Bring one knee toward your chest, then out to the side, and finally back behind you, aiming to draw a smooth, big circle with your knee. Go slowly and smooth out any parts that are rough or sticky. Perform three repetitions in each direction on both sides.
- Walking the Dog. From hands and knees press your butt up high into the "down dog" position. With one leg bent, straighten the other leg and press the heel down. Move your hips to the side to find a good stretch through your glutes and side of the leg. Repeat this on both sides for 5-10 repetitions.
- Assisted Squat. From down dog, walk your hands back and your butt down into a deep squat. Hold for 30 seconds or however long you are able.
- Deep Frogger. Planting the hands down on the ground, bring the knees down and bent at about a 90° angle. Play with rocking the hips forward and back, side to side. Only bring the legs as wide as is comfortable for you. Breathe into the stretch and hold for 60 seconds.
- 90/90 Sit. Sit tall by pressing your hand behind you and get your knees into a 90° position. Drop one knee down and let the other follow until you're in a 90/90 position. If you need to bend the knees more, go for it. Listen to your body and honor where you are. To deepen the stretch reach your belly button over your front shin. Breathe and hold for 60 seconds and repeat on the other side.
- Pancake (or Straddle). Splaying the legs wide as is comfortable for you, press your hands behind you to sit taller in the position. If your lower back is still rounded, use a bolster to elevate your butt (a yoga block or cushion works great). Reach forward with your belly button to deepen the stretch. Explore moving side-to-side and find where you need the stretch most. Hold for 60 seconds.
Remember, chronic stiffness and nagging pains are not normal
The more you move every day and take care of your body, the better you will feel. You don't have to accept a slow decline or believe that "this is just the way it is" now.Try this simple routine for a week and see how your body feels.Let us know if the Movement Lifestyle group.If you know someone that needs more buttery smooth hips, make sure to share this with them. :)
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A Simple Flexibility Routine for Fixing Your Deep Squat
The deep, flat-footed squat is one of the top three movements we all don't get enough of in our culture.It's one of the first diagnostic movements I have my students do in my private sessions and group classes.It tells me a lot about their limitations and what injuries they might be susceptible to.Why is this movement so important?Getting comfortable in the deep resting squat can help you:
- Gain more flexibility in your hips, ankles and spine
- Relieve lower back pain from chronic sitting posture
- Learn to move with control on the ground
- Look like a weirdo squatting in public
Just kidding. The people just sitting there are the real weirdos.The best part is once you own this position, it can help you move more freely on the ground, with less pain and discomfort.Access the Free Squat Mobility Routine
Here's an example of how mastering the squat can open more movement freedom:
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I didn't start here though! I used to fall over when squatting, and my legs burned like crazy. It's been hard work, but the time I've put in mastering this position has paid off.I no longer have lower back pain, and I feel much more comfortable sitting on the ground than I used to. I feel much more comfortable working in the garden, and crawling around on the ground. It's even helped my tree and rock climbing.
The squat is more than a static position, it can open many movement doors
Mastering the deep squat has many applications, it can help open doors with:
- Crawling and ground based locomotion patterns
- Comfort foraging plants or working in the garden
- Getting up and down from the ground with ease
- Playing with your kids or dog
- And a whole lot more
"But Jonathan, I can't squat without feeling like my legs are going to fall off"
Or maybe when you try to squat you have pain, or just fall backwards.I totally get it! That's why I created a simple mobility routine you can do anywhere in 10 minutes or less.It's not enough to just "squat more" or "try harder." You need doable progressions that will guide you back to restoring the squat pattern you naturally learned as a baby.All you need is a little determination, and a bit of space on the floor.Access it totally free. Just click the button and tell me where to send your routine.Access the Squat Flexibility Routine