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Day 2️⃣6️⃣ March MATness 🌈 Side Bend 🌈
Or if you are in my Girls Class this can be referred to as the rainbow 🌈 . *
This is a side plank that encourages strength in the upper body while stretching the spine in two directions. I love all side bends. I feel like we never do it enough and I believe that our spines do crave movement in all directions. *
This exercise is so strengthening. We are working in the side plank and moving with control to find stability. *
I hope you make your own rainbow 🌈 today and fill your day with colour. * 🌈Happy Tuesday!🌈
#TidyTuesday : It's that time of the year where you decide to go on a "treasure hunt" aka SPRING CLEANING! Check out the 5 helpful tips from @CanChiroAssoc that are shared on our Facebook post today (link in bio)! Learn how to help reduce any injuries while you're organizing, scrubbing and decluttering:! Have you started your spring cleaning yet?
Beautiful Nina loving & enjoying her spectacular new home and life at RISE - My heart is full!
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We reach for Latissimus Dorsi ( #Lats , bro) inhibition.
Lats are sagittalism.
Lats are major (bilateral) extenders of the back, especially the lumbar spine. Oh, hi lower back pain.
Lats assist is in the creation of rib flare. Hello, flattened diaphragm and decreased quality breathing.
Lats protract a thorax, creating inefficient scap retraction.
Lats will negatively lock down a shoulder girdle, inhibiting range of motion. The lat does not attach to the scapula. This is not #stability .
Too much lat will depress & anteriorly rotate the clavicle (video #2 )- hello impingement and AC joint issues.
Lats are strong inspiratory muscles. When we are in a chronic state of inhalation, we see a lot of tone in the lats and back. Neck pain is commonly associated. Hello sympathetic drive. Hello dysautonomia.
Lats inhibit the rib cage’s ability for triplanar (transverse) movement. You aren’t internally rotating a rib cage if lats are driving the bus.
Reaching with intentional internal rotation of the humerus will retract a thorax, protracting the scapulae on it.
Reaching will elevate & posteriorly rotate the clavicle (video #3 ), creating space in the acromioclavicular (AC) joint. Hello shoulder range of motion.
Reaching while exhaling will restore rib cage mechanics, allowing the diaphragm to dome during respiration. “But, I’m trying to get a yoked back and have a king cobra lat spread!” “I need lats for #weightlifting !” Great! Let’s get strong and jacked. Annihilate back day. But if we want lats to grow, we have to regulate our systems. We need that parasympathetic shift in order to recover. If lats are always “on,” we don’t have autonomic variability. Without variability, recovery is compromised. And by now, we know that recovery = growth time.
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1612 hours ago
Translation : """""""""""""""""""""""""""""""""""""""""""""""""""""""
It's not the time to sit and cry,
It's time to take action.
It's not the time to overthink,
Take action and move towards your aim.
To reach where you aim to,
You need to start by leaving the place where currently you are.
No need to pay attention on people laughing at you,
The ones bringing you down.