IG: The Stick!… * * No surface is immune to me prodding my body into it or with it. I’ve used many tools to release tension in muscles and shown in these videos are some I frequent most. This is The Stick, and can be found at most sporting stores/massage supply centers. You’re literally just rolling out your quads or muscle of choice as you would dough. Yes, I have used a rolling pin as well! ??? Try this also seated on a surface where your leg can move freely, then bend and straighten your knee as you roll it out. #selfcare

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The Stick!…
*
*
No surface is immune to me prodding my body into it or with it.
I’ve used many tools to release tension in muscles and shown in these videos are some I frequent most.
This is The Stick, and can be found at most sporting stores/massage supply centers. You’re literally just rolling out your quads or muscle of choice as you would dough. Yes, I have used a rolling pin as well! ??? Try this also seated on a surface where your leg can move freely, then bend and straighten your knee as you roll it out.
#selfcare

IG: Open Up your Hips… * * This dynamic stretch targets the inner thigh stuff and the front thigh stuff! “Stuff” as there is much that connects, blends, emerges from or crosses this area; and any other part of your body. Which you specifically get, is all to your personal predisposition. Where you feel it most, is the direction you go to! This feels good prior to or after to any activity. I use it mainly before flying, training and especially before running/cycling. Go as deep as you can, twist your torso in the opposite direction as well to feel it more proximally and intensely. Use a pillow/Rowell under your knee if you are actually going to practice deep stretching/mobility work in this position. Do as in the video at a steady pace prior to a workout, or go slowly and deeply post workout when looking to effect neurological change to those tissues. #selfcare #primemovement

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Open Up your Hips…
*
*
This dynamic stretch targets the inner thigh stuff and the front thigh stuff! “Stuff” as there is much that connects, blends, emerges from or crosses this area; and any other part of your body. Which you specifically get, is all to your personal predisposition. Where you feel it most, is the direction you go to!

This feels good prior to or after to any activity. I use it mainly before flying, training and especially before running/cycling.
Go as deep as you can, twist your torso in the opposite direction as well to feel it more proximally and intensely.
Use a pillow/Rowell under your knee if you are actually going to practice deep stretching/mobility work in this position.
Do as in the video at a steady pace prior to a workout, or go slowly and deeply post workout when looking to effect neurological change to those tissues.
#selfcare
#primemovement

IG: Prime Movement Self Care Class… * * Thank you again to all who attended yesterday? Some of you were repeat attendees and I am super proud of you for indulging the work for the betterment of your long term health. Movement is medicine! We know this to be true. Prime Movement Self Care Class aims to armour you with the ability to train your body to function optimally in all of its ranges of motion. If you haven’t made it out to this class, I hope to see you at the next one. It’s open to Personal Trainers, Weekend Warriors and All Living Human Bodies!??‍♀️??‍♂️ It’s the ideal playground to learn Solid Foundational Concepts for Optimal Human Movement. #selfcare

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Prime Movement Self Care Class…
*
*
Thank you again to all who attended yesterday?
Some of you were repeat attendees and I am super proud of you for indulging the work for the betterment of your long term health.
Movement is medicine! We know this to be true. Prime Movement Self Care Class aims to armour you with the ability to train your body to function optimally in all of its ranges of motion.
If you haven’t made it out to this class, I hope to see you at the next one.
It’s open to Personal Trainers, Weekend Warriors and All Living Human Bodies!??‍♀️??‍♂️ It’s the ideal playground to learn Solid Foundational Concepts for Optimal Human Movement.

#selfcare

IG: Open Up Your Ankles… * * If you are limited in dorsiflexion or feel tightness infront of your shins when running, try this release. Simple but effective. This targets your foot extensors and removes the tissue inhibition so you can rehab deeper issues such as locked ankle joints. Opening these tissues also allow more room for hypertrophy when running or exerting more tension in that area, especially important for runners & jumpers. Hold for 1-2mins. Try and isometrically push your foot into the floor whilst in the stretch at 60% energy for 10secs. Then hold again for a min or so. Feel it out!??

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Open Up Your Ankles…
*
*
If you are limited in dorsiflexion or feel tightness infront of your shins when running, try this release.
Simple but effective.
This targets your foot extensors and removes the tissue inhibition so you can rehab deeper issues such as locked ankle joints. Opening these tissues also allow more room for hypertrophy when running or exerting more tension in that area, especially important for runners & jumpers.
Hold for 1-2mins.
Try and isometrically push your foot into the floor whilst in the stretch at 60% energy for 10secs. Then hold again for a min or so.
Feel it out!??

IG: Thank you to all THL supporters, and all those that continue to show love to local and small businesses wherrver you are??? Thank you to all the mentors that pave the way for others to open their minds & hearts to what’s possible for themselves, and thank you to those who actively / passively assist in their growth with great passion, love and admiration. Thank you for another day to experience the beauty of this world. To marvel at change, the only constant that is true. Thankful! There is much to be grateful for today and I am sorry for not being grateful in other moments when the light seemed dim. ??? Happy Friday Everyone!? #gratitude #grateful #thankful

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Thank you to all THL supporters, and all those that continue to show love to local and small businesses wherrver you are??? Thank you to all the mentors that pave the way for others to open their minds & hearts to what’s possible for themselves, and thank you to those who actively / passively assist in their growth with great passion, love and admiration.

Thank you for another day to experience the beauty of this world. To marvel at change, the only constant that is true.
Thankful! There is much to be grateful for today and I am sorry for not being grateful in other moments when the light seemed dim.
??? Happy Friday Everyone!? #gratitude
#grateful
#thankful

IG: Isometric Ramping! * * Hamstring tightness is very common amongst most of us and the quest to find the most effective release can sometimes seem elusive??‍♀️ I personally do not care for the foam roller on the hammies, I find that you never quite get it as there is just too much engagement from the rest of the body without enough ‘effective’/’satisfying’ pressure going into the spot. Finding this oversized tennis ball has probably been the best finding since the electrons?lol Roll your hammies out till you find a juicy spot. -use slow, deep breathing to swallow the pressure of the ball even more into the spot it’s hitting on your hams. -be there for about a min -still maintaining controlled breath, slowly isometrically contract at the area of the ball aiming to push the ball away from that spot -hold for 10secs at about 70-80% energy and release out slowly to swallow that ball again into that same spot. Do this a number of times through as many points on your hams that you feel carry the most tension. (Typical key areas include: upper ham right under glutes, mid hammies at it’s bulkiest, lateral & medial ham). Try this out. If you don’t have a tennis ball, I have used kettle bells at the gym for a similar effect and some have seen me on the hyperextension machine rolling then out as well? #selfcare

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Isometric Ramping! *
*
Hamstring tightness is very common amongst most of us and the quest to find the most effective release can sometimes seem elusive??‍♀️ I personally do not care for the foam roller on the hammies, I find that you never quite get it as there is just too much engagement from the rest of the body without enough ‘effective’/’satisfying’ pressure going into the spot.

Finding this oversized tennis ball has probably been the best finding since the electrons?lol

Roll your hammies out till you find a juicy spot. -use slow, deep breathing to swallow the pressure of the ball even more into the spot it’s hitting on your hams.
-be there for about a min
-still maintaining controlled breath, slowly isometrically contract at the area of the ball aiming to push the ball away from that spot
-hold for 10secs at about 70-80% energy and release out slowly to swallow that ball again into that same spot.

Do this a number of times through as many points on your hams that you feel carry the most tension. (Typical key areas include: upper ham right under glutes, mid hammies at it’s bulkiest, lateral & medial ham). Try this out. If you don’t have a tennis ball, I have used kettle bells at the gym for a similar effect and some have seen me on the hyperextension machine rolling then out as well?
#selfcare

IG: ☝?☝?☝?☝?☝?☝?☝?☝?☝?☝?☝?☝? * * #selfcare This can be done as a warm up, an assessment and an exercise. I am stressing CARS for the next few hundred posts? because any movement occurring is predicated on what your deepest joint articulation is saying. So what’s your hip joint saying as you move through these rotations? Follow the prompts on the video. Ensure you maintain a SOLID torso and locked elbows whilst keeping your body engaged with 20-80% of effort depending on whether you are warming up, assessing or exercising. Ensure your keep your lower back as minimally twisted especially when bringing the leg out to the side. As you move your leg, do so intentionally without just swinging it around as most do during fire hydrants. Try 3sets of 5-10 KLEEN reps (back & forth on each leg) PS* this is FANTASTIC prior to a leg session!???? Shoot me any questions below?? #primemovement

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☝?☝?☝?☝?☝?☝?☝?☝?☝?☝?☝?☝?
*
*
#selfcare
This can be done as a warm up, an assessment and an exercise.

I am stressing CARS for the next few hundred posts? because any movement occurring is predicated on what your deepest joint articulation is saying.
So what’s your hip joint saying as you move through these rotations?

Follow the prompts on the video.
Ensure you maintain a SOLID torso and locked elbows whilst keeping your body engaged with 20-80% of effort depending on whether you are warming up, assessing or exercising.
Ensure your keep your lower back as minimally twisted especially when bringing the leg out to the side.
As you move your leg, do so intentionally without just swinging it around as most do during fire hydrants.

Try 3sets of 5-10 KLEEN reps (back & forth on each leg)

PS* this is FANTASTIC prior to a leg session!???? Shoot me any questions below?? #primemovement

IG: The moment is almost upon us!??? I’m incredibly excited to go through this mobility workshop with you all. There is much to share and experience, adding into the last session.?? Click the link in our bio to reserve your spot and come prepared to learn, challenge yourself and feel your joints in ways you haven’t before. #primemovement #selfcare

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The moment is almost upon us!??? I’m incredibly excited to go through this mobility workshop with you all. There is much to share and experience, adding into the last session.?? Click the link in our bio to reserve your spot and come prepared to learn, challenge yourself and feel your joints in ways you haven’t before.

#primemovement
#selfcare

IG: Be great at the basics!… * * You will find multiple variations of the same movement and this is intentional. Controlled Articular Rotations are fundamental to all joint health, as the health of the joint determines how well it moves/functions/performs. Here, I have taken the morning routine up a notch in terms of intensity, irradiating 70% of energy through my entire body. This is warm up level as well as training. It’s a very slow and controlled motion that allows you to connect intently with your cervical joints/tissues. Use this whenever you have a kink in your neck, tension in your shoulders or warming up before a workout. This has helped me release that nagging shoulder blade pain most are familiar with. When I get to a range that sticks, I contract as much into that area for about 10-15secs, release and continue through the motion. Don’t forget, breathing is fundamental through this, there should always be that intra abdominal pressure from beginning till the end. Practice small pulsed breaths as you move through the range to stay alive of course, but also to maintain form?? Try it out! #selfcare

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Be great at the basics!…
*
*
You will find multiple variations of the same movement and this is intentional.
Controlled Articular Rotations are fundamental to all joint health, as the health of the joint determines how well it moves/functions/performs.

Here, I have taken the morning routine up a notch in terms of intensity, irradiating 70% of energy through my entire body. This is warm up level as well as training.
It’s a very slow and controlled motion that allows you to connect intently with your cervical joints/tissues.

Use this whenever you have a kink in your neck, tension in your shoulders or warming up before a workout.
This has helped me release that nagging shoulder blade pain most are familiar with. When I get to a range that sticks, I contract as much into that area for about 10-15secs, release and continue through the motion.
Don’t forget, breathing is fundamental through this, there should always be that intra abdominal pressure from beginning till the end. Practice small pulsed breaths as you move through the range to stay alive of course, but also to maintain form?? Try it out!
#selfcare

IG: Beautiful Instagrammers… * * I wish you all a productive, safe & blessed day!?? * * Start the day off right mentally with healthy meditative cues… This may take the form of inspirational audio, visual tools or practice in stillness. Whatever your desire, I hope you attain it! #selfcare

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Beautiful Instagrammers…
*
*
I wish you all a productive, safe & blessed day!??
*
*
Start the day off right mentally with healthy meditative cues… This may take the form of inspirational audio, visual tools or practice in stillness.
Whatever your desire, I hope you attain it!

#selfcare

IG: GH External Rotation Drill… * * The goal is to gain as much active & controlled range of motion in all movements. Here I am demonstrating it in external rotation of the shoulder joint. If you have a longer stick where you can stand and do this, that works too. I prefer being as grounded as possible to reduce the amount of compensation from other joints. Ensure the stick is aligned with your hip thus you will be shifting your body behind the bar maintaining your forward facing position at all times. -Get to your end passive stretch for about 2mins, ensuring to breathe deeply. -isometrically contract into the pole (internal rotation) and spill that to the rest of your body up to your greatest safest effort for 10secs -without losing the contraction, engage into external rotation whilst shifting your weight even more backwards for 10secs -hold your newly acquired passive stretch for the length of time it takes for your body to be completely relaxed in it. -repeat as needed… #PrimeMovement #selfcare #mobility

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GH External Rotation Drill…
*
*
The goal is to gain as much active & controlled range of motion in all movements. Here I am demonstrating it in external rotation of the shoulder joint.
If you have a longer stick where you can stand and do this, that works too. I prefer being as grounded as possible to reduce the amount of compensation from other joints.
Ensure the stick is aligned with your hip thus you will be shifting your body behind the bar maintaining your forward facing position at all times. -Get to your end passive stretch for about 2mins, ensuring to breathe deeply. -isometrically contract into the pole (internal rotation) and spill that to the rest of your body up to your greatest safest effort for 10secs
-without losing the contraction, engage into external rotation whilst shifting your weight even more backwards for 10secs
-hold your newly acquired passive stretch for the length of time it takes for your body to be completely relaxed in it. -repeat as needed… #PrimeMovement #selfcare #mobility

IG: Forearm Appreciation… * * Just as we neglect the hands and feet in relation to therapeutic investment, the forearms are equally ignored. It’s almost as though people’s sensory output lives in the head, neck, shoulders & back??‍♀️ The forearm muscle groups when overactive and not respected can exhibit weakness in synergistic muscles such as the arm(bi’s tri’s) and especially the lats. I often see overactive forearm flexors within my active group of clients who have an insufficient grip in their hands thus creating this influx of tension on the forearms with little help from major groups such as the lats and the shoulder complex. At times, the shoulder complex is also out of whack that the residual tension or compensation pattern then trickles down to the forearms. This video shows a general way you can release both the flexors and extensors of your forearms using a ridged foam roller or lacrosse ball to land on trigger points on one side, whilst applying a stripping or flushing pressure at the top. Follow this up with a nice forearm stretch, holding each for 1-2mins long. Repeat 5x per week Lemme know how else you like to release your forearms…????

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Forearm Appreciation…
*
*
Just as we neglect the hands and feet in relation to therapeutic investment, the forearms are equally ignored.

It’s almost as though people’s sensory output lives in the head, neck, shoulders & back??‍♀️ The forearm muscle groups when overactive and not respected can exhibit weakness in synergistic muscles such as the arm(bi’s tri’s) and especially the lats.
I often see overactive forearm flexors within my active group of clients who have an insufficient grip in their hands thus creating this influx of tension on the forearms with little help from major groups such as the lats and the shoulder complex.
At times, the shoulder complex is also out of whack that the residual tension or compensation pattern then trickles down to the forearms.

This video shows a general way you can release both the flexors and extensors of your forearms using a ridged foam roller or lacrosse ball to land on trigger points on one side, whilst applying a stripping or flushing pressure at the top.
Follow this up with a nice forearm stretch, holding each for 1-2mins long.
Repeat 5x per week

Lemme know how else you like to release your forearms…????

IG: Would you like to get high…..???? Maximal Expansive Breathing is one way to do so naturally. The breath is something we take for granted by poorly utilizing it with all activities we partake in. Just like any other muscle, the diaphragm can be restricted but importantly, can be taught how to function properly given the right cues. Most spend their time breathing apically (upper chest breathers) thus not triggering their diaphragms full if even a fraction of it’s capacity. If we can teach the diaphragm to expand and contract effectively on a daily basis, we can rely on it’s support when looking to exert force during our workouts, or decrease our sns during times of ease. Try doing this breath work every morning and night, for a length of 5-10mins straight. -inhale deeply making sure your belly expands first before your chest -at the top of your breath, just let it flow out with slight forced surrender -repeat

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Would you like to get high…..???? Maximal Expansive Breathing is one way to do so naturally.
The breath is something we take for granted by poorly utilizing it with all activities we partake in.

Just like any other muscle, the diaphragm can be restricted but importantly, can be taught how to function properly given the right cues.
Most spend their time breathing apically (upper chest breathers) thus not triggering their diaphragms full if even a fraction of it’s capacity.

If we can teach the diaphragm to expand and contract effectively on a daily basis, we can rely on it’s support when looking to exert force during our workouts, or decrease our sns during times of ease.
Try doing this breath work every morning and night, for a length of 5-10mins straight.
-inhale deeply making sure your belly expands first before your chest
-at the top of your breath, just let it flow out with slight forced surrender
-repeat

IG: Shoulder Mobility * Controlled Articular Rotations * These Articular Rotations are a great tool to wake up your joints, to assess where you have movement restrictions and train global range of motion. You can do these sitting, standing or laying on a bosu ball/bench as shown in this video. The goal is to contract energy throughout the rest of your body at about 30-50% when warming up and ONLY move the targeted joint at the outer limits of it’s range. Add this to your self-care regimen! #thankmelater #PrimeMovement

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Shoulder Mobility
*
Controlled Articular Rotations
*
These Articular Rotations are a great tool to wake up your joints, to assess where you have movement restrictions and train global range of motion.
You can do these sitting, standing or laying on a bosu ball/bench as shown in this video.
The goal is to contract energy throughout the rest of your body at about 30-50% when warming up and ONLY move the targeted joint at the outer limits of it’s range.
Add this to your self-care regimen!
#thankmelater
#PrimeMovement

IG: #TBT @chosenboss getting that THL passive deep tissue work. Change in a growing practice is inevitable, and you will find that your massage isn’t a passive massage anymore, especially if you are looking for long term results. That’s all we care about at THL, your long term health therefore, you will hardly receive short term treatment approaches. #staywoke ????

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#TBT
@chosenboss getting that THL passive deep tissue work.

Change in a growing practice is inevitable, and you will find that your massage isn’t a passive massage anymore, especially if you are looking for long term results. That’s all we care about at THL, your long term health therefore, you will hardly receive short term treatment approaches.
#staywoke ????

IG: If you missed the first one, you definitely don’t want to miss this one?? Come through and learn ways to improve your joint mobility, gain true range of motion and strengthen your newly acquired flexible ranges. See what your body feels like when spoken to directly & intentionally ?? As always: -bring an open mind?? -perserverance for the challenges -a yoga mat, towel & water Let’s MOVE together!??‍♀️??‍♂️ #primemovement #selfcare

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If you missed the first one, you definitely don’t want to miss this one?? Come through and learn ways to improve your joint mobility, gain true range of motion and strengthen your newly acquired flexible ranges.
See what your body feels like when spoken to directly & intentionally ?? As always:
-bring an open mind??
-perserverance for the challenges
-a yoga mat, towel & water

Let’s MOVE together!??‍♀️??‍♂️ #primemovement #selfcare

IG: Incredible weekend! Incredible articular work! Mental & physical stimulation on ? Thankyou @deweynielsen & @hunterfitness for leading a challenging and engaging session with such great sadism and humility all at the same time!?? This is only the beginning! #kinstretch

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Incredible weekend!
Incredible articular work!
Mental & physical stimulation on ?

Thankyou @deweynielsen & @hunterfitness for leading a challenging and engaging session with such great sadism and humility all at the same time!?? This is only the beginning!

#kinstretch