Movement Professional

Chronic pain might be the most misunderstood topic in health care. This book provides a thorough yet practical description of the current state of low back pain (chronic pain in general). Important read for those suffering with pain, and for those treating chronic pain regularly.... An important read for those suffering from pain, and for those treating chronic pain regularly. #movementprofessional #steficohen #backinmotion #lowbackpain @steficohen @kaplanfitness.hybrid

Running for Cardio (not speed) 5+ miles ~10 minute pace lots of walking ... 70-80% THR for ~2.5 miles 80-85% for ~.5 mile 85-90% for ~.5 mile 65-70% for ~ 1 mile Post workout recovery breathing session on EHRV app #movementprofessional #running #cardio #slowrunning #intervalrunning

Living Room Cardio Slideboard 30 minutes 70-82% THR... #movementprofessional #cardio #slideboard #heartratetraining

Gymnasticbodies Straddle reverse leg lifts 5x10 Around the world 5x5 reps... #movementprofessional #gymnasticbodies #bodyweighttraining #straddle #reverseleglifts

The health and fitness industry is full of claims of habits that we need to rid ourselves of. These claims often scare and confuse us, making us feel guilty that we have not eliminated these hazards from our lives. This mentality of elimination is in contrast to the mentality of moderation that allows us to appreciate that there is merit in balancing the things we want to do with the things that might not be optimal for our health. Whether eliminating or moderating there a...re lessons to be learned, and often times giving things up is part of the process of moderation. The key, in my estimation, is that whether we renounce a habit or attempt to limit it, we do not judge it as good or bad, but instead, use it as means of learning how our lives are different either without or with less of it. Framing behavioral change as a learning process, as opposed to a list of habits we need to eradicate, helps to save us from the guilt and disappointment we would inevitably experience by attempting to give up every suggested bad habit. #movementprofessional #learning #behavioralchange #elimination #moderation

Crossfit for Cardio Wall Balls 30 minutes... THR 70-85% #movementprofessional #longevitythroughmovement #cardio #crossfit #heartratetraining #wallballs

THE DEVELOPMENTAL SEQUENCE From Chapter 12 of Longevity Through Movement LINK IN BIO... http://www.movementprofessional.com/book The first movement process undertaken by most human beings is the journey of transitioning from lying to standing. On average, this process takes developing children between 9 to 12 months to master. In this process, many movement milestones need to be accomplished before the end game of standing is attained. This undertaking is often referred to as the developmental sequence and is invaluable in the assessment and treatment of physical and cognitive development in children. As we age, this sequence continues to be useful as it assesses the movement skills we have lost. This sequence can be broken down into the following positions in which to be transitioned through: -Lying -Sitting -Quadruped -Kneeling -Standing Prone to Side-lying PRONE SPLIT PRONE SIDE-LYING FETAL FROM PRONE, STRAIGHTEN AND REACH ONE LEG TO FIND A SPLIT PRONE POSITION. FROM HERE, REACH THE ARM OPPOSITE THE BENT LEG ACROSS WHILE SIMULTANEOUSLY BENDING THE STRAIGHT LEG TO END UP IN SIDE-LYING FETAL. #longevitythroughmovement #movementprofessional #developmentalsequence #gettingupfromtheground #durability #prone #sidelying

THE DEVELOPMENTAL SEQUENCE From Chapter 12 in Longevity Through Movement LINK IN BIO... http://www.movementprofessional.com/book The first movement process undertaken by most human beings is the journey of transitioning from lying to standing. On average, this process takes developing children between 9 to 12 months to master. In this process, many movement milestones need to be accomplished before the end game of standing is attained. This undertaking is often referred to as the developmental sequence and is invaluable in the assessment and treatment of physical and cognitive development in children. As we age, this sequence continues to be useful as it assesses the movement skills we have lost. This sequence can be broken down into the following positions in which to be transitioned through: -Lying -Sitting -Quadruped -Kneeling -Standing QUADRUPED TO STANDING SEQUENCE 1 QUADRUPED QUADRUPED HALF KNEELING QUADRUPED HINGE STANDING FROM QUADRUPED STEP ONE FOOT FORWARD TO QUADRUPED HALF KNEELING. FROM HERE, STEP THE OTHER FOOT FORWARD AND END UP IN A QUADRUPED HINGE. FINALLY, EXTEND THE HIPS AND MOVE TO A STANDING POSITION. #longevitythroughmovement #movementprofessional #developmentalsequence #gettingupfromtheground #durability #quadrupedtostanding #quadruped #standing

WEIGHT SHIFTING From Chapter 11 of Longevity Through Movement LINK IN BIO... http://www.movementprofessional.com/book Weight shifting can be defined as adjusting the point of contact where weight is being distributed within our bodies. This concept was covered in some depth when discussing transitioning forward during ambulation. However, in the case of fidgeting, we are not traversing any distance, but instead, rocking back and forth from one side to the other. The direction of this rock can be any direction that we choose to explore, and these shifts can be created in any position that we find ourselves in. For this reason, weight shifting can be a valuable way to explore the limits of our mobility and stability in any given position. STANDING LATERAL SHIFTS: STAND WITH THE FEET FACING FORWARD ABOUT SHOULDER WIDTH APART WITH THE ARMS EITHER AT THE SIDES OR CROSSED. IF CROSSED, MAKE SURE TO EXPLORE THE POSITION WITH BOTH THE RIGHT AND LEFT ARM ON TOP. AN INITIAL RELAXED CROSSED ARM POSITION WOULD BE ONE HAND HOLDING THE BACK OF THE OPPOSITE ELBOW, WHILE THE OTHER HAND IS ON THE OPPOSITE RIBCAGE UNDER THE ARMPIT. TO PROGRESS THE SHOULDER MOBILITY DEMANDS OF THE CROSSED ARM POSITION, GRIP THE TOP OF THE OPPOSITE SHOULDER. IN THIS CASE, THE ELBOWS SHOULD GENERALLY MEET IN THE MIDLINE OF THE BODY POINTING DOWNWARD. THIS POSITION ENHANCES PROTRACTION OF THE SHOULDER BLADES WHILE ALSO OPENING UP THE RIB SPACES ON THE BACKSIDE OF THE BODY. #fidgeting #weightshifting #longevitythroughmovement #movementprofessional #nonexerciseactivity

Half way through! #75hard

WEIGHT SHIFTING From Chapter 11 of Longevity Through Movement LINK IN BIO... http://www.movementprofessional.com/book Weight shifting can be defined as adjusting the point of contact where weight is being distributed within our bodies. This concept was covered in some depth when discussing transitioning forward during ambulation. However, in the case of fidgeting, we are not traversing any distance, but instead, rocking back and forth from one side to the other. The direction of this rock can be any direction that we choose to explore, and these shifts can be created in any position that we find ourselves in. For this reason, weight shifting can be a valuable way to explore the limits of our mobility and stability in any given position. STANDING ROTATIONAL WEIGHT SHIFTS: STANDING WITH THE FEET FACING FORWARD ABOUT HIP WIDTH APART, ONE ARM REACHES ACROSS THE BODY SO THAT THE PALM OF THE HAND COMES IN CONTACT WITH THE FRONT OF THE OPPOSITE PELVIS. THE OTHER ARM REACHES BEHIND SO THAT THE BACK OF THE HAND TOUCHES THE OPPOSITE BUTTOCK. TRANSITION: USING A CONTINUOUS, FLUID, ROTATIONAL MOVEMENT OF THE PELVIS, ALLOW THE RELAXED ARMS TO SWING ACROSS THE BODY IN SUCH A MANNER THAT THE HANDS SLAP BACK AND FORTH RECIPROCALLY. THE SLAPPING OF THE HANDS TO THE BODY INDICATES THAT THE ARMS ARE GOING FOR THE RIDE, AND THE MOTION IS BEING GENERATED MORE PROXIMALLY AT THE PELVIS AND TRUNK. TO PROGRESS THE AMPLITUDE OF THIS SHIFT, FOLLOW THE HANDS WITH THE GAZE WHICH ADDS GREATER ROTATION FROM THE CERVICAL AND THORACIC SEGMENTS. TO FURTHER PROGRESS, ADD HIP ROTATION BY ALLOWING THE BODY TO NATURALLY TURN ONTO THE TOE OPPOSITE THE GAZE.

Ulnar Nerve Gliding/Tensioning From Chapter 11 in Longevity Through Movement http://www.movementprofessional.com/book... LINK IN BIO GLIDES: OPTION 1 (NERVE ON SLACK AT THE NECK) STARTING FROM THE TRAY CARRY POSITION DESCRIBED ABOVE. SIDE BEND THE HEAD AND NECK TOWARD THE ARM BEING GLIDED. NEXT ELEVATE THE SCAPULA AND EXTERNALLY ROTATE AND ABDUCT THE SHOULDER WHILE PRONATING THE FOREARM AND EXTENDING THE WRIST AND FINGERS. FINGERS 2-5 SHOULD BE POINTING DOWN AND NEARLY TOUCHING THE SHOULDER. RETURN TO THE TRAY CARRY POSITION BY FIRST REVERSING THE UPPER EXTREMITY MOVEMENTS AND THEN BY MOVING THE HEAD AND NECK BACK TO NEUTRAL. OPTION 2 (NERVE ON SLACK AT THE WRIST AND FINGERS) FROM THE TRAY CARRY POSITION, SIDE BEND THE HEAD AND NECK AWAY FROM THE ARM BEING GLIDED WHILE DEPRESSING THE SCAPULA, EXTERNALLY ROTATING AND ABDUCTING THE SHOULDER AND PRONATING THE FOREARM. NEXT CLOSE THE HAND INTO A LIGHT FIST. RETURN TO THE TRAY CARRY POSITION BY FIRST BRINGING THE HEAD AND NECK BACK TO NEUTRAL AND THEN REVERSING THE UPPER EXTREMITY MOVEMENTS. Ulnar Nerve Tension UNILATERAL TENSION POSITION FROM THE TRAY CARRY POSITION, SIDE BEND THE HEAD AND NECK AWAY FROM THE ARM BEING TENSIONED. THEN DEPRESS THE SCAPULA WHILE EXTERNALLY ROTATING AND ABDUCTING THE SHOULDER WHILE SIMULTANEOUSLY PRONATING THE FOREARM AND MAINTAINING WRIST AND FINGER EXTENSION. RETURN TO THE TRAY CARRY POSITION BY FIRST BRINGING THE HEAD AND NECK BACK TO NEUTRAL AND THEN REVERSING THE UPPER EXTREMITY MOVEMENTS. BILATERAL MASK POSITION DEPRESS THE SCAPULA FROM A BILATERAL TRAY CARRY POSITION. THEN BRING THE THUMB AND INDEX FINGERS TOGETHER ON EACH HAND. NEXT RAISE THE HANDS TOUCHING THE MIDDLE, RING AND PINKY FINGERS TO THE CHEEKS. FOLLOW THIS BY EXTERNALLY ROTATING AND ABDUCTING THE SHOULDERS WHILE PRONATING THE FOREARMS. FROM HERE, WE LOOK THROUGH THE HOLES TO CREATE OUR MASK POSITION. DROP THE ELBOWS BACK DOWN TO THE SIDES TO RETURN TO THE BILATERAL TRAY CARRY POSITION. #movement #longevity #neurodynamics #neuralgliding #ulnarnerve #fidgeting #nonexerciseactivity #longevitythroughmovement #movementprofessional

Median Nerve Gliding/Tensioning From Chapter 11 From Longevity Through Movement http://www.movementprofessional.com/book... LINK IN BIO GLIDES: OPTION 1 (NERVE ON SLACK AT THE NECK) STARTING IN STANDING WITH THE SHOULDER EXTERNALLY ROTATED, THE ELBOW FLEXED, AND THE PALM FACING UPWARD TOWARD THE CEILING AS IF CARRYING A TRAY. SIDE BEND THE HEAD AND NECK TOWARD THE ARM BEING GLIDED. NEXT EXTEND THE ELBOW AS THE SHOULDER ABDUCTS. RETURN TO THE TRAY CARRY POSITION BY FIRST BRINGING THE ARM BACK IN, AND FINISH BY MOVING THE HEAD AND NECK BACK TO NEUTRAL. OPTION 2 (NERVE ON SLACK AT THE WRIST AND FINGERS) STARTING IN THE TRAY CARRY POSITION ABOVE. SIDE BEND THE HEAD AND NECK AWAY FROM THE ARM BEING GLIDED. NEXT EXTEND THE ELBOW AS THE SHOULDER ABDUCTS, FLEXING THE FINGERS RIGHT BEFORE THE ELBOW REACHES FULL EXTENSION. RETURN TO THE TRAY CARRY POSITION BY FIRST BRINGING THE HEAD AND NECK BACK TO NEUTRAL AND THEN MOVING THE ARM BACK INWARD, EXTENDING THE FINGERS AND WRIST LAST. Median Nerve Tension STARTING IN THE TRAY CARRY POSITION ABOVE. SIDE BEND THE HEAD AND NECK AWAY FROM THE ARM BEING TENSIONED. NEXT, EXTEND THE ELBOW AS THE SHOULDER ABDUCTS KEEPING THE FINGERS SPREAD, AND THE WRIST EXTENDED. THERE SHOULD BE A SENSE OF PUSHING AWAY FROM THE BODY WITH THE PALM. RETURN TO THE TRAY CARRY POSITION BY FIRST REVERSING THE UPPER EXTREMITY MOVEMENTS AND FINISH BY MOVING THE HEAD AND NECK BACK TO NEUTRAL. #longevitythroughmovement #movementprofessional #fidgeting #movement #longevity #mediannerveglide #mediannervetension #neuralgliding #neurodynamics #nonexerciseactivity

Radial Nerve Gliding/Tensioning From Chapter 11 in Longevity Through Movement LINK IN BIO... http://www.movementprofessional.com/book GLIDES: OPTION 1 (NERVE ON SLACK AT THE NECK) STARTING IN STANDING WITH THE ARMS AT THE SIDES AND PALMS FACING FORWARD. THE CORE SHOULD BE GENTLY BRACED WITH THE BUTTOCKS ENGAGED. SIDE BEND THE HEAD AND NECK TOWARD THE ARM BEING GLIDED. NEXT INTERNALLY ROTATE THE SHOULDER WHILE PRONATING THE FOREARM AND FLEXING THE WRIST AND FINGERS. RETURN TO STANDING BY FIRST BRINGING THE ARM BACK TO THE STARTING POSITION AND FINISH BY MOVING THE HEAD AND NECK BACK TO NEUTRAL. OPTION 2 (NERVE ON SLACK AT THE WRIST AND FINGERS) STARTING IN STANDING WITH THE ARMS AT THE SIDES WITH THE PALMS FACING FORWARD. THE CORE SHOULD BE GENTLY BRACED WITH THE BUTTOCKS ENGAGED. SIDE BEND THE HEAD AND NECK AWAY FROM THE ARM BEING GLIDED. NEXT INTERNALLY ROTATE THE SHOULDER WHILE PRONATING THE FOREARM, EXTENDING THE WRIST AND SPREADING THE FINGERS. RETURN TO STANDING BY FIRST BRINGING THE HEAD AND NECK BACK TO NEUTRAL AND THEN BRINGING THE ARM BACK. Radial Nerve Tension STARTING IN STANDING WITH THE ARMS AT THE SIDES AND PALMS FACING FORWARD. THE CORE SHOULD BE GENTLY BRACED WITH THE BUTTOCKS ENGAGED. SIDE BEND THE HEAD AND NECK AWAY FROM THE ARM BEING GLIDED. NEXT, INTERNALLY ROTATE THE SHOULDER WHILE PRONATING THE FOREARM AND FLEXING THE WRIST AND FINGERS. RETURN TO STANDING BY FIRST BRINGING THE ARM BACK TO THE STARTING POSITION, AND FINISH BY MOVING THE HEAD AND NECK BACK TO NEUTRAL. #longevitythroughmovement #movementprofessional #fidgeting #nervegliding #nervetensioning #neurodynamics #neuralmobility #nonexerciseactivitythermogenesis

PELVIC TILTING From Chapter 11 of Longevity Through Movement LINK IN BIO... http://www.movementprofessional.com/book ANTERIOR PELVIC TILT: THE LOWER BACK IS ARCHED WITH THE TAILBONE POINTING AT AN ANGLE DOWN AND BACK. THE NECK SHOULD BE GENTLY RETRACTED WITH THE JAW SLIGHTLY PROTRUDED AND THE GAZE STRAIGHT AHEAD. IN SITTING, THE SHOULDERS WILL BE PULLED BACK WITH THE WEIGHT SHIFTED TO THE FRONT PORTION OF THE SIT BONES. IN STANDING, THE KNEES ARE EXTENDED BUT NOT LOCKED OUT WITH THE SHOULDERS PULLED BACK. WEIGHT WILL BE SHIFTED SLIGHTLY TO THE BALLS OF THE FEET JUST SHY OF THE HEELS LIFTING FROM THE GROUND. POSTERIOR PELVIC TILT: THE LOWER BACK IS ROUNDED WITH THE TAILBONE POINTING DOWN AND FORWARD BETWEEN THE LEGS (TUCKING THE TAILBONE). IN SITTING, THE SHOULDERS WILL BE ROUNDED FORWARD WITH OUR WEIGHT BEING SHIFTED TO THE BACK PORTION OF THE SIT BONES. THE NECK WILL BE RETRACTED WITH THE JAW SLIGHTLY PROTRUDED AND THE GAZE SLIGHTLY DOWNWARD. IN STANDING, THE KNEES WILL BE SLIGHTLY FLEXED IN A RELAXED MANNER WITH THE SHOULDERS ROUNDED FORWARD. WEIGHT SHOULD BE SHIFTED TOWARD THE HEELS WHILE STILL MAINTAINING LIGHT CONTACT WITH THE BALLS OF THE FEET. #longevitythroughmovement #movementprofessional #pelvictilting #fidgeting #nonexerciseactivitythermogenesis #durability #movementvariability