powerDOJO

Tag: stretch

  • Exercise to Strengthen Scapular Stabilizers + Stretch Pecs

    Exercise to Strengthen Scapular Stabilizers + Stretch Pecs

    The title of this post says it all…

    This exercise primarily strengthens your serratus anterior and rhomboids, two muscles that are crucial to scapular stability and shoulder health.

    These 2 muscles work together to keep the scapula flush to your ribcage and prevent winging.

    Look at the image below and you’ll see that these muscles have the same line of pull and essentially blend into one another, with the rhomboids anchoring the scapula to the spine and the serratus anterior anchoring the scapula to the ribcage.

    rhomboids-serratus

    When they both contract, they pull the medial border of the scapula tight to the body, which is what we need to happen for a stable shoulder joint.

    The exercise we’re doing today works both of these muscles at their shortened end range of motion while the pecs also get a great stretch.

    Give it a shot and let me know how it feels:

  • Exercise to Fix Posture and Open Your Hips

    Exercise to Fix Posture and Open Your Hips

    It’s summer here in Toronto so I’ve been riding most everywhere.

    I love riding in the city.

    However, if we ever come across each other and you’re driving, I apologize, because I ride a bit like a maniac – dodging cars, running lights, squeezing through tight spaces, etc…

    Nothing dangerous as I’m in full control and completely aware of what’s going on in front, beside and behind me, but if you’re not used to riders like me, you might be shocked.

    For some reason I feel compelled to get to my destination as fast as possible.

    Helps with the cardio.

    Anyway, the exercise I’m sharing with you today I call the Skydiver and it’s great for people who ride to counteract the physical demands of rounded shoulders and flexed hips, as well for general posture, people who sit a lot, balancing the fight stance, etc.

    skydiving

    The one and only time I’ve been skydiving was for my friend’s bachelor party – it was pretty damn scary and cool at the same time.

    The best part about it for me was pulling the chute right when we got into the clouds as everything went quiet, all I could see was white and for an instant I felt like I was floating in heaven.

    The reason why I call this exercise the Skydiver is because this is the position you need to hold when free-falling so you don’t get twisted and can safely open your chute.

    NOTE: I call you “Kyoudai” at the start of this video because that’s what I call my Inner Circle members, which loosely translated means “brother” or “sister”. This video was originally for my Inner Circle members only but I thought I’d share it with you too.

    TIGHT HIPS? | TIGHT SHOULDERS?

    Do this daily and work up to 4 x 30 second holds for a total of 2 minutes, starting from 6 x 10 sec holds for a total of 1 minute.

    And if you don’t mind, please share the love, I’d really appreciate it!

  • 3 Exercises for Wrist Pain & Injuries

    3 Exercises for Wrist Pain & Injuries

    These 3 exercises will help you if your wrist hurts in extension, which is when the back of the hand is lifted closer towards the forearm.

    They’re also great to use as part of your warmup if you’re doing anything that requires full wrist extension, like Cleans and Handstand Pushups.

    For all 3 exercises, make sure your elbow stays totally locked out and do not push yourself hard or fast – go slow and easy and to effectively mobilize the joint.

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    Even if you don’t have wrist pain, try this out to see how it feels – you’ll likely feel a lot more free after doing it.

    And if you think it’s a good one or you know anyone with wrist pain i.e. anybody who types/mouses a lot, please share it with them so they can feel better (and so they’ll owe you one ;-).