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Mantis Maker

Mantis Maker When we crawl, walk, and run, our limbs work in a reciprocal pattern to propel us through space. The muscles in the middle of the body conduct force from the hip to the opposite side shoulder. Unfortunately, age, injury, and sedentary lifestyle can hamper control of reciprocal limb movement. If you lose this primal movement pattern, then posture, movement efficiency and respiration become impaired. Performing the mobility stick dead bug on a regular basis will restore reciprocal movement, normalize posture, and resolve pain. Mobility Stick Dead Bug Lie supine on the floor. Lift the legs up to 90 plus degrees hip flexion with the knees bent to 90 plus degrees. Place a short mobility stick between the right…

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Be A Betta Pilla!

Be A Betta Pilla! The limiting performance parameter during an overhead press is often core stability strength. If you lack the capacity to keep a solid pillar under the load being lifted, your brain will shut down the exercise. A simple drill that will improve core stability during an overhead press is the half kneeling mobility stick overhead press. Half Kneeling Mobility Stick Overhead Press Place the right knee down on an Airex pad. Plant the left foot in front of the left hip with the tibia--lower leg bone--perpendicular to the ground. Tighten the left gluteals and keep the left foot pushed firmly into the ground. The toes of your right foot should be solidly positioned on the floor. Hold…

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Traveling Posterior Lunge

Traveling Posterior Lunge Pattern Practice Warm Up Improving and or maintaining movement skill should be a primary goal of any fitness program. Pattern practice is the term we use in physical therapy to describe training to improve movement. Ongoing dedication to many repetitions of a beneficial movement pattern builds the neuromuscular hardware that keeps the body graceful and injury resistant. The best pattern practice activities require a level of mental engagement. You most focus on the movement or you will not be successful. Read the article and watch the video for a demonstration of the traveling posterior lunge. Physical therapist Gray Cook uses the term “loaded yoga” to describe mindful movement training. The traveling posterior lunge is a drill that…

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Stronger Warrior

Stronger Warrior Joint mobility that is not accompanied by adequate strength is a common cause of pain. Many people are able to fold themselves into joint positions that expose the hips, shoulders, and spine to damaging levels of stress. Dedication to a training routine that develops both stability and mobility will improve motor control and decrease injury. Try the mobility stick warrior pose. Mobility Stick Warrior Pose Take a wide but still comfortable stance. Turn the right foot out so that it is set at a 90 degree angle in relationship to the left foot. Position a long mobility stick vertically in front of the right foot. Grip the middle of the stick with the right hand and the top…

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