Loading

HOME
ABOUT
COACHING SERVICES
YOGA INSPIRED MOBILITY
WORK WITH ME
CONTACT

Home / Shop

Shop

Showing the single result

Free Your Hips Masterclass
$47.00 Add to cart

search

Reduce Your Risk of Shoulder Injury!

FIND ME ON INSTAGRAM!

Want to improve your shoulder extension? Here’s

Want to improve your shoulder extension? Here’s how.
PAILs and RAILs (progressive/regressive angular isometric loading are a very efficient exercise that can be used to help EXPAND your range of motion, while also simultaneously starting to build some strength. This exercise can be applied to ANY stretch. It starts by holding a good stretch with some intentional parasympathetic breathing. This time under tension is important. Aim for around 2 minutes. From there you load those tissues that are on stretch (progressive tissue) with an isometric contraction (PAILs contraction). Slowly ramp up to your greatest safest effort and hold at your max for 15-30s. Follow this with an isometric contraction (RAILs contraction) of the tissues being shortened (regressive tissue) with the intention of trying to pull yourself deeper into the new range of motion. Fast strong contraction held for 15-30s. Relax into the stretch again. See if you’ve gained any more range. Repeat the PAILs and RAILs contractions for a total of around 3 reps. Why does this work? PAILs and RAILs allow you to temporarily override/bypass the stretch reflex. You get temporary access to a new range of motion, which you take advantage of by building strength so that you can start convincing your central nervous system (CNS) that it is safe. Once your CNS is convinced that it is safe to grant you access to more range then it will. In other words, if your nervous system believes you have adequate strength and control to keep you safe over a particular range then it will start to trust you with range. #conquerthecrux #yogaforathletes #mobilityflow #mobilitytraining #frcms #healthylifestyles #fitlifestyles #wellbeingwarrior #moreenergy #workoutfromhome #crosstrain #bodyweightexercises #mobilitywod #stabilitytraining #performancetraining #trainingmotivation #trainingtips #trainingathome #exerciseismedicine #movewellmoveoften #movewell #posturecorrection #yogateachers #mobilityforathletes #yogafitness #athletetraining #athletedevelopment #athleteperformance #trainingforlife #trainingtime

One of the reasons I was attracted to yoga was I l

One of the reasons I was attracted to yoga was I loved the feeling of being able to move my body freely. I really believe that being able to move more freely helps you live more freely. It’s an incredible feeling that only got better when I got introduced to mobility training as per the FRC system of training. I realized that being flexible was one thing, but having control of that flexibility, combined with more strength, was truly the ultimate goal! I learned… How to improve my range of motion in a much more efficient way.
How to train my body to do what I want it to do.
How to promote joint health and longevity ...so many things. Now I’m on this mobility journey where I’m increasing my capacity, challenging myself in new ways, moving better, feeling better, and feeling more and more resilient. You should try it. It’s fun. #conquerthecrux #yogaforathletes #mobilityflow #mobilitytraining #frcms #healthylifestyles #fitlifestyles #wellbeingwarrior #moreenergy #workoutfromhome #crosstrain #bodyweightexercises #mobilitywod #stabilitytraining #performancetraining #trainingmotivation #trainingtips #trainingathome #exerciseismedicine #movewellmoveoften #movewell #posturecorrection #yogateachers #mobilityforathletes #yogafitness #athletetraining #athletedevelopment #athleteperformance #trainingforlife #trainingtime

About 3 months ago I woke up with a pain in my wri

About 3 months ago I woke up with a pain in my wrist. The days went on, and the pain slowly got worse. Eventually that was accompanied with significant inflammation, and together (the pain and inflammation) essentially completely took my wrist out of commission. I could barely move it, let alone use it. It was a very limiting, frustrating, and painful experience. An ultrasound confirmed it was significant tenosynovitis, and the only thing I could think of that might have triggered it was a little something I felt in my wrist while vacuuming a few days before I woke up that morning. That, coupled with my history of wrist injuries, being involved in sports that require a lot of repetitive wrist motion, and bare minimum rehab, was just all my wrist could take. Over are the days of bare minimum rehab. Waiting until things feel ‘good enough’ is just a fast track to getting injured again. So, in addition to manual therapy, here’s an overview of what I did/am doing to build my wrist stronger than it was before. 1. CARs. All day. Everyday.
2. Light level contractions of progressive tissue (PAILs) in several positions
3. Mobilizing exercises
4. Increased intensity of progressive and regressive tissue contractions (PAILs + RAILs)
5. Loaded PAILs Speak to your cells. Use force to tell them what you need them to do. #conquerthecrux #yogaforathletes #mobilityflow #mobilitytraining #frcms #healthylifestyles #fitlifestyles #wellbeingwarrior #moreenergy #workoutfromhome #crosstrain #bodyweightexercises #mobilitywod #stabilitytraining #performancetraining #trainingmotivation #trainingtips #trainingathome #exerciseismedicine #movewellmoveoften #movewell #posturecorrection #yogateachers #mobilityforathletes #yogafitness #athletetraining #athletedevelopment #athleteperformance #trainingforlife #trainingtime

What do you think the chances are that you'll be f

What do you think the chances are that you'll be forced to step away from want you love because of injury? You can reduce the chance/severity of injury by prioritizing the health and state of your joints. Injury happens when the load on tissue exceeds the load bearing capacity (i.e. what the tissue can handle) So improve it! Prioritize this type of training and not only will you move and feel better, but you’ll still be doing what you love for years and years to come. #conquerthecrux #yogaforathletes #mobilityflow #mobilitytraining #frcms #healthylifestyles #fitlifestyles #wellbeingwarrior #moreenergy #workoutfromhome #crosstrain #bodyweightexercises #mobilitywod #stabilitytraining #performancetraining #trainingmotivation #trainingtips #trainingathome #exerciseismedicine #movewellmoveoften #movewell #posturecorrection #yogateachers #mobilityforathletes #yogafitness #athletetraining #athletedevelopment #athleteperformance #trainingforlife #trainingtime

Load More... Follow on Instagram

CONNECT WITH ME ON FACEBOOK!

Copyright 2021 - ConquertheCrux.com - All Rights Reserved.
Terms and Conditions I Privacy Policy I Contact

Conquer the Crux