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FlowFit – Move better, feel better

FlowFit helps you move better

Could you move better / more fluidly?
Do you have some problem areas of flexibility/mobility you know you should work on?
Are you someone who would like to do yoga – minus the “OMM”?!

Strength and speed diminish with age. Flexibility doesn’t have to – it just requires the right training.
You have heard “Move it or lose it”, right? Train now to move better later!

Critically examine this sequence in the video.

http://youtu.be/xcA7v1eyIFE

Identify each joint at work. Observe the range of motion. Imagine yourself doing this. (Or try it as you watch!)
If you can do this sequence without trouble (correct position, balance and coordination) and flow easily between sections – good for you! If you had certain ‘sticky’ sections (lack of flow, lack of strength, lack of coordination) then you may need to do some more work! Can you see your self being able to do this sequence in 10 years? 20? I’m sure you’d agree that if you ‘got’ the flow and practised regularly you’d move better and – never ‘lose it’.

Flexibility training is something most of us know we need to do. The trick is making time to do it and being consistent in it’s maintenance. Unfortunately there aren’t any magic bullets, but there are great tools available to you.

Coach Nav is running a ‘FlowFit’ course. Specifically designed to unlock tight joints. Work through dynamic mobilization drills for shoulders, hips, knees, ankles, elbows and wrists. These are simple drills made into sequences. (For examples of static mobilization drills see here and here.)

Get flowing movement and witness the change it enables. This is FlowFit sequence number one. As proficiency improves, the drills progress.

If you know your flexibility or movement needs some attention – give a term of FlowFit a try. After all, if it improves your lifts, performance and life generally through better movement – what do you have to lose? 🙂

If you can’t make it to the studio then keep up with our mobilization videos on FunFit’s YouTube channel.
Super keen? Then have a look at Kelly Starrett’s book, Becoming a Supple Leopard, for more great mobilization tips.

9 ways bands can help you stretch

Have you ever used bands to stretch?

Aside from providing elastic resistance in workouts, bands are also a great tool for stretching. Improve your flexibility by using this guide for a 9 stretch sequence you can do with just one little band.

See also this video and these drills.

Give these a try and post your thoughts and experience to comments.

Upper Back Stretch
Upper Back

  • Keep weight on your legs – don’t rely on the band
  • Your arms stay as close to your head as possible
  • Try to get your bicep behind your ear
  • Relax and breathe into the stretch
  • Go to discomfort rather than pain
  • Hold for 30 seconds to 1 minute

Lat Stretch
Lats

  • Keep weight on your legs – don’t rely on the band
  • Your arms stay as close to your head as possible
  • Try to get your bicep behind your ear
  • Try to lengthen the whole way from shoulder to hip
  • Relax and breathe into the stretch
  • Hold for 30 seconds to 1 minute

Chest Stretch
Chest / Shoulder / Obliques

  • Keep weight on your legs – don’t rely on the band
  • Your arm stays above shoulder height
  • Try to open your chest as much as possible
  • Try to open from shoulder to opposite hip
  • Relax and breathe into the stretch
  • Hold for 30 seconds to 1 minute

Hamstring Stretch
Hamstrings

2 options:

  • Leg straight and toes pointed or
  • Leg slightly bent and toes back
  • Keep both hips on the floor
  • Band around upper back; Relax and breathe
  • Hold for 30 seconds to 1 minute

Adductor Stretch
Adductors

  • Same setup as the hamstrings stretch
  • Keep both hips on the floor
  • Open hips / take foot out to the floor
  • Band around upper back; Relax and breathe
  • Go to discomfort rather than pain
  • Hold for 30 seconds to 1 minute

Internal Rotator Stretch
Internal Rotators

  • Same initial setup as the hamstrings stretch
  • Put both feet into the band
  • Move your knees to outside the band (the band will run to the inner knee/thigh area
  • Move elbows/forearms to inside the band
  • Put your feet on the floor and add pressure with elbows
  • Hold for 30 seconds to 1 minute

Hip Stretch
Hips

  • Get into squat position with feet on the wall
  • Keep both hips on the floor
  • Run the band under you – at pelvis level
  • Loop the band over each knee
  • Let femurs draw to hips; Relax and breathe
  • Hold for 1 to 2 minutes

Hips and Shoulders Stretch
Hips and Shoulders (Less Intense)

  • Same initial setup as the hips stretch
  • Continue to keep both hips on the floor
  • Take broom handle “overhead” with hands wide
  • Keep neutral spine
  • Relax and breathe
  • Hold for 1 minute

Hip and Shoulder Stretch
Hips and Shoulders (More Intense)

  • Same initial setup as the hips stretch
  • Continue to keep both hips on the floor
  • Take broom handle “overhead” with hands narrow
  • Keep neutral spine (no raised or puffed chest)
  • Relax and breathe; allow shoulder to ‘sink’ open
  • Hold for 1 minute

As at the top: see also this video and these drills.

Quad, Hamstring and Lower Back Mobility Video

Mobility Wod Quote

Here’s the inimitable Kelly Starrett of Mobility WOD delivering a great lesson on how to improve mobility to hips and spine and flexibility to quad, hamstring and lower back.

Also check out an earlier post on thoracic spine and hip mobilization.

Check it out – and do it!

Also have a look at Kelly Starrett’s book, Becoming a Supple Leopard, for more great mobilization tips.