Tag Archives | mobility drill

Welcome to Part 2 of the Spinal Flexibility Series! In yesterday’s post we discussed the Forward Bend. As the Back Bend is a bit more extensive, its been broken up into two parts. Today’s portion will be focused on the prep work. Pay special attention to the thoracic extensions and rotations as they will directly affect your handbalancing!

The first movement we will be working on is the thoracic extension. While working this movement situate your chest up and hold your shoulders into place.

The next movement pattern in your back bend prep is to work a thoracic rotation. If you have good shoulder mobility, you can keep a locked arm position as seen below. If your mobility is lower, try the position with wrist and elbow behind the back which is viewable in the full video!

The next movement is the first pre-back bending pattern we’ll dive into. In the Kneeling Back Bend, start in a tall kneeling position and drive the hips forward. Lift your chest up and look backwards. A key point is to relax your glutes during this movement.

The next pattern is a deep lunge sequence. The main take away from this movement is to rotate towards the lead hip.

The Camel Stretch is the next pattern. Its a similar movement to the Kneeling Back Bend except that you stay on the balls of your feet and grab your heels to increase difficulty.

Up next is the Quadricep Stretch. Focus on keeping your body between your heels. Another key point to work towards a posterior tilt while in this position to decrease the lower back arch and flatten the back as much as possible.

The final movement pattern is the Shoulder Bridge. In this movement your are going to grab your ankles and push through your quads. Be sure to keep your ankles in line with your hips and relax your glutes do allow your hips to drive up!

There is a lot of information in this post so be sure to check out the full video here for all of the info!

If you like this information and thought it was useful in your flexibility, GMB has a special going on that will end this Saturday April 30, 2016 where you could get the program with the NEW BONUSES for $75. Afterwards the price shoots up to $95. Be sure to grab GMB Focused Flexibility program here: https://lostartofhandbalancing.com/go/focusedflexibility/

Flexibility and Acrobatics. The two go hand in hand. Yes its true that people need more flexibility in their lives. But for the Acrobatic enthusiast, flexibility takes a stronger hold as you’re going to need much more of it in order to pull off the different maneuver’s and be in tune with your own body. In today’s post, we’ll be looking at a great sequence on spinal flexibility from our friends at Gold Medal Bodies. If you’ve ever wanted to do a back handspring, work on your rolling, or even make your handstands more dynamic, pay attention to this sequence!

Listen to Jarlo as he keys Keira in to the sequence. Keira starts off with some prep work by going in a deep squat with her heels up and feet close together. Her goal here is to open up her hips by rocking back and forth. After working the position for a bit, she kicks back and goes into upward facing dog.

Once she’s warmed up, she goes into the first sequence. In the Standing Forward Bend her focus is on flexion and rotation. She begins in a deep squat with her hands placed onto the floor to her side. She then drives up her hips and pulls back on her hamstrings while focusing on keeping her heels to the ground. She works the position on both sides. Jarlo gives more detail and another variation in the video.

The Final sequence is the Seated Forward Bend. This sequence is completed at a 45 degree angle. Keira keeps her chest up and extends with her shoulders.

Check out the full video here!

I want you all to stay tuned because we have more spinal flexibility tips from our friends at Gold Medal Bodies. For those of you who took advantage of  the Focused Flexibility program about a month back, you should be reaping the rewards as well as the new update that just came out! If you haven’t, GMB has a special going on that will end this Saturday April 30, 2016 where you could get the program with the NEW BONUSES for $75. Afterwards the price shoots up to $95. Be sure to grab GMB Focused Flexibility program here: https://lostartofhandbalancing.com/go/focusedflexibility/

For today’s tip, I’ll be going over an easy stretch that everybody does, yet with a little more detail than the usual. The move we’ll be working on today is the reverse shoulder roll. It’s probably something you all have done since your school days, in sports, or physical education(if you had it).

The first thing to keep in mind while doing this combo is that your main focus in on the lats and the traps. You want to pay attention to keeping the shoulder neutral and in a relaxed position.

Once you begin your reverse shoulder roll. Pay attention to your arm when it gets behind your back. From personal experience with clients, I found that once they finish getting their hand overhead they completely relax their arm and let it drop behind their back. Lets not try to do that and be more mindful of our movement!

As your bicep lines up with your ear, outstretch up to activate the lat and keep it activated during the rest of the rotation.

Check out the full video here!

Also if you are looking to really develop your foundational range of motion and flexibility for acrobatics, check out the GMB Focused Flexibility program here: https://lostartofhandbalancing.com/go/focusedflexibility/