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Movement Monday - Simple Lifting And Carrying Combo
This week I'm kicking off Movement Monday! Every Monday I will be sharing a movement combo you can use to improve your movement capabilities. This week is a simple combo.
This combo is simple to implement and very easy to up scale as needed. You also don't need any special equipment. The combo is 5 hip hinges, lap the weight to a chest carry, and then chest carry the weight 25 yards.
After the carry, put the weight down far as much rest as needed and repeat. Keep performing the combo for 5-15 minutes depending on your fitness level. Pick an appropriate amount of weight to use.
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https://www.youtube.com/watch?v=RXGjiAXRg6I
This combo is simple to implement and very easy to up scale as needed. You also don't need any special equipment. The combo is 5 hip hinges, lap the weight to a chest carry, and then chest carry the weight 25 yards.
After the carry, put the weight down far as much rest as needed and repeat. Keep performing the combo for 5-15 minutes depending on your fitness level. Pick an appropriate amount of weight to use.
...
https://www.youtube.com/watch?v=RXGjiAXRg6I
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the-shoulder-crawl-natural-movement
Introducing the shoulder crawl! This is another movement that I would consider part of the natural movement basics. I have used this guy many many times getting through tight spots. It's also handy because you can carry things on your chest while crawling.
However, the shoulder crawl is also a great movement for loosening up the shoulders and hips. The rotational pattern really gets all the musculature moving in ways we often overlook. It's great for a warm-up and functional. I love when a movement can function stack!
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About This Channel:
Hey everyone! Ben Smith, AKA Doctor Ben Not A Real Doctor! I’m a movement dork, a nutritional explorer, and a lifestyle engineer. I’m here to share my experience with health and fitness with you. I share information on fitness, movement, health, nutrition, and lifestyle design to help you live a long, happy, healthy life! If you’d like to know the full story click the link next to about me above!
Disclaimer:
Some included links may be affiliate links. I receive a small commission at no expense to you if you use these links. Using these links helps me continue to bring you videos. Thanks for supporting my channel!
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Today I'm interviewing my friend Madhav Gramke, who is a practicing chiropractor. We have a great chat about how spine health is whole-body health. We cover the nervous system, connective tissue, digestion, and a whole bunch of other great subjects!
It was a real pleasure having Madhav on this video. He really knows his stuff. Aside from the practice he owns and operates, he also teaches anatomy at a local massage school, as well as a local anatomy lab. He's a wealth of information!. I hope you enjoy our chat!
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About This Channel:
Hey everyone! Ben Smith, AKA Doctor Ben Not A Real Doctor! I’m a movement dork, a nutritional explorer, and a lifestyle engineer. I’m here to share my experience with health and fitness with you. I share information on fitness, movement, health, nutrition, and lifestyle design to help you live a long, happy, healthy life! If you’d like to know the full story click the link next to about me above!
Disclaimer:
Some included links may be affiliate links. I receive a small commission at no expense to you if you use these links. Using these links helps me continue to bring you videos. Thanks for supporting my channel!
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between-muscle-ups-and-pull-ups-elbow
I've long had the goal of doing strict muscle ups. Pull ups are no problem at all and neither are dips. But how do you bridge the gap between to two? Enter elbow pull ups!
Elbow pull ups are the next step after pull ups. They offer more range of motion that standard pull ups since they allow you to get your chest above the bar.
They can also be a transitional movement so that you can get up on top of an obstacle. Do an elbow pull up to get your chest up on the obstacle and then reposition your hands to push all the way up or just bring a foot up.
I've personally found that elbow pull ups are fantastics for release tight shoulders. I spend a lot of time rock climbing which can lead to some very tight lats. The large range of motion these offer really helps get my lats back to normal.
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foam-rolling-tips-how-to-use-a-foam
These are 5 foam rolling tips I've developed through trial and error using a foam roller myself. These tips have really helped me get the most out of my foam roller self massage sessions.
Foam Rolling Tip 1:
I usually don't use a foam roller. I usually use something much more solid. Foam rollers deform too much for my liking and I can't get as much pressure as I need. I only use a foam roller on really, really tender areas.
Foam Rolling Tip 2:
Don't rush. Move the roller over the target area slowly. Your body needs a good amount of time exposed to a stimulus in order to adapt to it. If you go too fast your tissues won't adjust to the pressure.
Foam Rolling Tip 3:
Minimize pain. Pain causes a tension response throughout the body. You're trying to get your muscles to relax. Pain can work against this relaxation. Try and make your foam rolling hurt as little as possible.
Foam Rolling Tip 4:
Focus on a muscle. Don't try to work on every muscle that's tight. Pick one muscle and spend all your attention on that muscle until you make progress. Then pick another muscle and do the same thing. Over time you affect whole body change.
Foam Rolling Tip 5:
Foam roll often. Try to get in numerous foam roller workouts throughout the day. The more often your body is exposed to a stimulus, the faster it will adapt to it. I think 3 times a day is a good minimum, but 6-10 times a day is really ideal.
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In this video I will share 5 of my foam roller tips. These tips will teach you how to use a foam roller better. Even if you already know how to foam roll, this video will help you get better pain relief from your foam roller.
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scalene-self-massage-for-upper-body-pain
Today I'll share a scalene self massage. The scalenes can contribute to neck pain, upper back pain, chest pain, shoulder pain, arm pain, hand pain, and finger pain.
They can also be linked to thoracic outlet syndrome. If you have pain in any of these places, it's a good idea to check out the scalenes.
You can do this scalene massage pretty much anywhere. I do recommend that you have you finger nails pretty short to avoid shredding your own neck though.
It's usually pretty easy to tell when you're in the right spot because trigger points in the scalenes radiate to some crazy places. Just keep at it several times a day for a week or two and you'll be amazing at how much pain relief you'll find.
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my-new-favorite-self-massage-tool
Sometimes thinking outside the box is good! Today I'm sharing my new favorite massage tool. I wanted to find an option for calf and forearm self massage that was close to a Graston tool but without the price tag.
When I started digging through my tools figuring I had something close I found that my wrenches had a bevel that I though would do the job fairly well. An ordinary wrench has become one of my favorite massage tools!
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About This Channel:
Hey everyone! Ben Smith, AKA Doctor Ben Not A Real Doctor! I’m a movement dork, a nutritional explorer, and lifestyle engineer. I’m here to share my experience with health and fitness with you. I share information on fitness, movement, health, nutrition, and lifestyle design to help you live a long, happy, healthy life! If you’d like to know the full story click the link next to about me above!
Disclaimer:
Some included links maybe affiliate links. I receive a small commission at no expense to you if you use these links. Using these links helps me continue to you bring you videos. Thanks for supporting my channel!
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The piraformis is a small external hip rotator that can cause major problems when it gets tight. I'm going to show you 3 different variations of a piraformis stretch so you can loosen this muscle up. A tight piraformis can contribute to hip, back, and groin pain as well as sciatica.
____________ Video Contents ____________
0:00 Intro
:36 Passive Piraformis Stretch
2:12 Low Intensity Active Piraformis Stretch
4:19 High Intensity Active Piraformis Stretch
6:46 Closing Thoughts
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About This Channel:
Hey everyone! Ben Smith, AKA Doctor Ben Not A Real Doctor! I’m a movement dork, a nutritional explorer, and a lifestyle engineer. I’m here to share my experience with health and fitness with you. I share information on fitness, movement, health, nutrition, and lifestyle design to help you live a long, happy, healthy life! If you’d like to know the full story click the link next to about me above!
Disclaimer:
Some included links may be affiliate links. I receive a small commission at no expense to you if you use these links. Using these links helps me continue to bring you videos. Thanks for supporting my channel!
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vlog-2-a-life-of-intention
Doctor Ben here. This vlog is a little different from most of my videos so far. I just want to talk about how I've not been creating a life with intent and how it's set me up to live a life that isn't mine.
How to build the life you want? So far I just thought I'd wing it and have a good time. I hate planning. It makes me feel caged, but all of this winging it has shown me that I need at least a direction or I'll just follow the prescribed path.
You know the one I'm talking about. Go to school, get good grades, get into a good college, get a good job, and retire. If that's for you then great! But it's not for me. And the more I avoid planning around this path and working toward my own path, the more I end up on that standard path.
What is a life of intention? It's a life that you have actively molded into the form that you want to live. Without this intention, I'm not sure there can be happiness.
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In this vlog Benjamyn Smith, Doctor Ben, talks about a life of intention. How it can help you build the life you want. He encourages us all to walk your own path to find happiness.
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As a trainer I was often confronted with clients who had a desire for a quick fitness goal outcome. And it's true, there are quick life changes. But these kinds of changes are usually the tragic and incredibly painful ones. The ones that we have very little control over.
Change that you have control over will take a lot of time and attention. You will have to diligently apply yourself day in and day out. You will fail again and again. When you finally succeed, your success will be built upon these failures.
Don't hope for a quick and sudden change. Instead apply yourself and build your own success!
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About This Channel:
Hey everyone! Ben Smith, AKA Doctor Ben Not A Real Doctor! I’m a movement dork, a nutritional explorer, and lifestyle engineer. I’m here to share my experience with health and fitness with you. I share information on fitness, movement, health, nutrition, and lifestyle design to help you live a long, happy, healthy life! If you’d like to know the full story click the link next to about me above!
Disclaimer:
Some included links maybe affiliate links. I receive a small commission at no expense to you if you use these links. Using these links helps me continue to you bring you videos. Thanks for supporting my channel!
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