The 30 Second Mobility Cure by Max Shank

Collapse
X
 
  • Filter
  • Time
  • Show
Clear All
new posts

  • The 30 Second Mobility Cure by Max Shank

    Here's what you need to know...
    1. Extensive sitting can make you a pathetically functioning human being.
    2. You can improve movement quality in only 30 seconds by using the Thoracic Bridge.


    Sitting in physically damaging. Some even say that excess sitting is the smoking of our generation. Luckily, the "cure" for most mobility problems can be found in one simple, 30-second drill that you've never seen before – the Thoracic Bridge.
    Quick Review: Sitting Problems

    Here are the movement problems that are caused or made worse by extensive sitting:
    • Decreased hip mobility (especially extension)
    • Decreased thoracic mobility (specifically excessive kyphosis, or forward curvature)
    • Decreased shoulder mobility (rounded forward and drawn inward)
    • Lack of shoulder stability due to lack of scapular movement
    • Poor core coordination and strength
    • Gluteal amnesia (the glutes stop working)
    • Head-forward posture (really bad for your neck)


    It's pretty horrifying when you realize that excessive sitting alone can make you a poorly functioning human being.
    Enter the Thoracic Bridge

    As a gym owner and traveling instructor, my job is to provide the best possible solution to movement problems and make people awesome.

    It's simple economics: find a movement that addresses all of these problems and you have the most efficient solution to the problem. However, such a movement, as far as I knew, didn't exist.

    After some experimentation, though, I came up with the Thoracic Bridge, which has become a staple, if not the foundation, of my mobility work.

    I taught a bodyweight workshop with over 40 attendees this past year and I had all of the attendees test their toe touch and shoulder mobility. Then I had them perform the Thoracic Bridge.

    Without knowing the history of each individual, we achieved a dramatic improvement in both shoulder mobility and hip mobility –instantly.

    94% of attendees showed improved shoulder mobility
    100% of attendees showed improved hip mobility (toe touch).

    This happened in the span of 30 seconds and has since been replicated at a series of workshops.
    So let me ask you, do you have 30 seconds to spend to improve your movement quality?

    Performing the Thoracic Bridge will address all of the above bullet-point issues as well as training strength and stability of the shoulder girdle through a changing range of motion. This is key for avoiding shoulder pain and general weakness.

    Bridge Time
    Performing the Thoracic Bridge is quite simple, but rather than write down the step-by-step process, I've put together a full instructional video below.

    https://www.youtube.com/watch?v=rm9L0RIhR3s

    There are many positions you can start from, and transition into, but the above sequence seems to be one of the easiest to learn.

    As you start getting comfortable (and competent) with the movement in general, then you should look to incorporate some other variations that will challenge your strength and flexibility even further. The video below shows a relatively simple (not easy) sequence that will address many aspects of strength and flexibility. I call it "Thoracic Flow": Move Well, Live Well

    https://www.youtube.com/watch?v=X_aJXXGs6kg

    The Thoracic Bridge is ridiculously easy to implement and is going to make you stronger, more flexible, and more resilient to injury.

    Do it and become better – instantly.
    Skeggǫld, Skálmǫld, Skildir ro Klofnir.


  • #2
    Bedankt voor het delen! Weet je hoevaak je dit zou kunnen doen? Elke keer voor iedere training? Elke dag?
    Food is an important part of a balanced diet.
    ~Fran Lebowitz

    Comment


    • #3
      Originally posted by TaraSmit View Post
      Bedankt voor het delen! Weet je hoevaak je dit zou kunnen doen? Elke keer voor iedere training? Elke dag?
      Gewoon elke dag.
      Skeggǫld, Skálmǫld, Skildir ro Klofnir.

      Comment


      • #4
        Originally posted by TaraSmit View Post
        Bedankt voor het delen!
        +1

        Eens uittesten binnenkort
        The act of getting strong doesn't start in the gym. It starts in your head.

        Comment


        • #5
          Damn zojuist aan beide kanten 3x gedaan, voelde het best goed in m'n scapulae, alsof er kramp in zit. Ben benieuwd naar wat het met zich mee zal gaan brengen.

          Heb de houding uit het eerste filmpje gedaan uiteraard
          Food is an important part of a balanced diet.
          ~Fran Lebowitz

          Comment


          • #6
            beetje beschamend maar ik krijg het niet eens netjes uitgevoerd mn kinderen doen het zonder moeite zo na.
            Goed gejat is het halve werk!

            Comment


            • #7
              Originally posted by TaraSmit View Post
              Damn zojuist aan beide kanten 3x gedaan, voelde het best goed in m'n scapulae, alsof er kramp in zit. Ben benieuwd naar wat het met zich mee zal gaan brengen.

              Heb de houding uit het eerste filmpje gedaan uiteraard
              Hoe voelt het vandaag?
              Skeggǫld, Skálmǫld, Skildir ro Klofnir.

              Comment


              • #8
                Originally posted by Aldo Raine View Post
                Hoe voelt het vandaag?
                Vanochtend toen ik opstond voelde het alsof ik over m'n traps overreden was...

                Maar nu ik de hele dag al zowat achter m'n bureau zit voor schoolwerk hangen m'n schouder minder naar voren. Ik blijf nog wel steeds onderuit gezakt zitten met m'n zitvlak. Ik vind het serieus al een hele vooruitgang voor die paar dagen!

                Heb de oefening zojuist weer gedaan en het ging flexibeler, als dat het juiste woord is. Met minder kramp.
                Food is an important part of a balanced diet.
                ~Fran Lebowitz

                Comment

                Sidebar top desktop

                Collapse

                Actieve discussies

                Collapse

                erotik film izle Rus escort gaziantep rus escort
                Antalya Escort
                sikis
                gaziantep escort
                gaziantep escort
                İstanbul Escort
                istanbul escort bayan
                sisli escort beylikduzu escort bayan
                antalya escort atakoy escort
                umraniye escort bayan
                Very sweethearts get banged by pretty pals Баба посидела анусом на крепком стояке fotos de vaginas sexis
                Working...
                X