#ehmobility

First thing you can do to help prevent this from happening to you is to develop a breathing practice around you workouts. Always practice taking full, deep breaths as you warmup, and once you finish working out make your first priority being able to take in a massive inhale, and exhale as slow as you can. Try thinking that you want to be able to breathe our for 15-30 seconds without feeling like you are straining as soon as you can after the workout. Your breath is the quickest, most potent, most efficient mechanism for altering your nervous system. Whether that is exciting or relaxing it. One more tip: take your time warming up. A warmup should take a bare minimum of 10 minutes. And it should only be that short if you are doing an endurance workout where you can continue to warmup as you start the workout. #ehmobility #mobility #movement #selfcareishealthcare #assessyourposition #yogatuneup #ytu #fitness #exercise #crossfit #health #sustainability #breathe #breath https://www.instagram.com/p/BqckEdihta1/?utm_source=ig_tumblr_share&igshid=1aeclq2fhqyvf

Lifting weights is great for you. Exercise is great. But if you do too much, you risk developing a condition called Overtraining Syndrome. Or do you? In order to develop Overtraining Syndrome, your sympathetic nervous, which you engage to become stimulated for working out, will have to persist perpetually after the exercise has ended. So the problem is not that the nervous system is stimulated or that you were working out. Not even that you were necessarily working out too much. Instead, the problem is never coming off of that stress response. Your body is always adapting. This never stops until you die. And if you maintain a stimulated sympathetic nervous system for most of the day, every day, for months and months (or days or years. Lots of factors with this.) then your body will adapt to the stimulation and it can become perpetual. Meaning an elevated heart rate, inability to sleep and digest, amongst other symptoms, can become permanent. The issue with this is not the becoming stimulated part. The issue is not having a self-care practice to intentionally come off the stress. Therefore, I refer to this condition as Under-recovery Syndrome. Understand the distinction? Helpful tip: if you workout and then just simply stop and carry about your day with stressful activities (driving to work and sitting in traffic, working with people you hate, eating crappy food, sitting in front of a screen all day long, and even working out even more) the stress of the workout will not cease. It will carry on. You will not sleep as well or heal. And eventually your body will just give out. There has to be intentional cooldown work. Details for this part coming up later! #ehmobility #mobility #movement #selfcareishealthcare #assessyourposition #yogatuneup #ytu #fitness #exercise #crossfit #health #sustainability #breathe #recover #relax #cooldown #overtraining https://www.instagram.com/p/BqSkW2PhjBP/?utm_source=ig_tumblr_share&igshid=1ts7j6x2dhu3q

Over-training syndrome (OTS) typically refers to when an individual exercises so much that they stop healing, sleeping, feeling happy, and stop being able to work as intensely. They become chronically fatigued and can display symptoms of being quite sick for a vague duration of a matter of weeks to years. It can be a common problem with competitive athletes. Or is it? Perhaps the individual diagnosed with OTS aren't actually doing too much work in their workouts, but rather are doing too little to recover after their workouts. What are your thoughts on this idea? Ill go through my perspective in a future post. #ehmobility #mobility #movement #selfcareishealthcare #assessyourposition #yogatuneup #ytu #fitness #exercise #crossfit #health #sustainability #breathe https://www.instagram.com/p/BqMtXEJB4Ir/?utm_source=ig_tumblr_share&igshid=jywso4l0vhtn

I picked up a lil bit of weight last week. PR'd on my deadlift at 150kg/330.7 pounds. 14kg/31 pounds higher than my previous record. #ehmobility #mobility #movement #selfcareishealthcare #assessyourposition #yogatuneup #ytu #fitness #exercise #crossfit #health #sustainability #breathe #deadlift https://www.instagram.com/p/BqFNhSPBXKo/?utm_source=ig_tumblr_share&igshid=1f9xi1ax5k4oc

You need to prove that the work you are putting in is actually leading to stronger performance. Gone are the days of mindlessly stretching a few joints here and there under the premise that stretching prevents injuries or whatever (by the way, it doesn't) and instead having a model and schema to work with. If you want to squat deeper, the mobility, movement, and strength work should empirically, measurably, and repeatedly work to help you move and perform better and more safely. If you do a bunch of stretches mindlessly and after a week or a month or six months you still have the same range of motion and motor patterns, something seriously needs to change. Start off with identifying the position you need to improve. Squat, overhead, pistol, lunge...whatever. Know your purpose first and foremost and get into that position as best as you can before doing any work on it. Next and following all the other rules, do mobility work, not mindless stretching, with the intention of improving that base position. After every drill you perform, ideally working one side at a time, retest your base position. If there was no change, either do more and maybe do it more intensely, or scrap that drill and move on. It's your own judgment on which you do. Be smart and listen to your body. But prove to me that the work you are doing is actually beneficial. Leaving out this step is a plague in gyms and sports teams. Test and retest so that you validate your work. Otherwise you are wasting your time. #ehmobility #mobility #movement #selfcareishealthcare #assessyourposition #yogatuneup #ytu #fitness #exercise #crossfit #health #sustainability #breathe https://www.instagram.com/p/BpCY-AVjzkQ/?utm_source=ig_tumblr_share&igshid=15yrqp5rxdpvw

It's true. Doing a bunch of static stretches does practically nothing to prevent injuries, as is so commonly believed. If you want to warm up with methods that will help prevent injuries during your workout, focus on raising your body temp and ventilation (breathing rate), and practice moving through full range of motion positions that emulate the types of movements you will be performing in the workout. Want more tips and strategies for optimizing a warm up and getting the most out of your workout? Check out my blog and website and learn how to manage chronic pain, fix your posture, and boost your performance even higher: https://youtu.be/khAdh2652cU #ehmobility #mobility #movement #selfcareishealthcare #assessyourposition #yogatuneup #ytu #fitness #exercise #crossfit #health #sustainability #breathe https://www.instagram.com/p/BorDndNnMbU/?utm_source=ig_tumblr_share&igshid=1nonna6o9szbk

Working on improving your positions should not be excruciating; pain is your body’s way of saying something is wrong and will often just lead to you resisting the work being done. Meaning you are wasting your time. But it also should not feel like a walk in the park. Parts of the work are going to be uncomfortable. Identify where you are lacking optimal Range of Motion, get yourself as close to that range as you can without violating the rules of movement, and hammer out the tissues and systems that need work. In other words, CHALLENGE your capacity for better position. Don’t be complacent. Need inspiration or education on what you can be working on? Check my youtube channel, linked in the bio, for videos, tips and tricks for making your body pain-free, mobile, strong, independent and awesome! #ehmobility #mobility #movement #selfcareishealthcare #assessyourposition #yogatuneup #ytu #fitness #exercise #crossfit #health #sustainability #breathe https://www.instagram.com/p/Boi1LamnCvU/?utm_source=ig_tumblr_share&igshid=o36sjmxdcz74

This is a no days off schema. From the moment you wake up, your body is experiencing stress. This may only be gravity. It may be gravity plus emotional/financial/under-recovery stress or whatever else there in your life. When you experience a stressor, the body will respond to counter that stress. And your body can do this in so many different, beautiful ways. But with physical stress, the body will be trying to find out how to remain stable/stiff in some way. The moment you stand up, your abs and hips will stiffen to help you hold a standing up position. So as your body is always undergoing some kind of stress, you should always be working to be aware of what you are feeling and how you can undo any negative effects of that stress. If you stand ALL THE TIME, the sides of your hips will get super tight. Over time that can make you weak, lead to hip/knee/low back pain, and make sitting itself a difficult maneuver. It's not the standing all the time that is bad, but rather the collective stiffness it can lead to. That stiffness is what should be worked on daily in this example. So think about your daily life. What activities, wheter active or sedentary, are you performing for house each day? What could it be doing to your body and what could you do every day to undo the stress it causes? #ehmobility #mobility #movement #selfcareishealthcare #assessyourposition #yogatuneup #ytu #fitness #exercise #crossfit #health #sustainability #breathe #mobilityrules #rulesofmobility https://www.instagram.com/p/BoL7xmXHc0u/?utm_source=ig_tumblr_share&igshid=192pq647bqxqb