Are You Too Flexible? – Oxygen Magazine

Are You Too Flexible? – Oxygen Magazine

Flexibility And Mobility, Sports Medicine for Women, Training Tips for Women
Are you too flexible?If you ever described yourself as “double-jointed,” you might be among the über-mobile few who can naturally hyperextend your joints beyond their normal range of motion. Hypermobility such as this is genetic, and more often than not, you grow out of it. However, sometimes you don’t, and while being able to pop your shoulders out of the socket and contort into a bizarre position is a great bar trick, moving your joints past a healthy range of motion puts excess tension on already lax ligaments and loose joint capsules, and may result in chronic joint pain and instability.Thanks for watching!Visit WebsiteGenetics aside, hypermobility also can be self-inflicted, and it is possible to stretch so aggressively that you actually physically damage and loosen your connective tissues. Forced flexibility such…
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The 10-Minute Squat Challenge – Oxygen Magazine

The 10-Minute Squat Challenge – Oxygen Magazine

Exercises by Bodypart for Women, Flexibility And Mobility, Glute Exercises for Women, Leg Exercises for Women, Sports Medicine for Women, Training Tips for Women
This squat challenge isn’t about accumulating reps or finding a one-rep max, though you will see an improvement in these areas. It’s about improving your overall squatting mechanics, which will allow you to lift more weight more efficiently and earn faster gains.Your body moves along links in a chain, but if there’s a kink in a link, the rest of the chain suffers. For example, during a squat, tight ankles force your knees back over your heels, pulling your torso forward as counterbalance. This draws the movement out of the posterior chain (hamstrings and glutes) and into the quads, the weaker link where squats are concerned. Finding and maintaining the proper squat position means freer movement, a stronger squat, and a reduced likelihood of injury and movement dysfunction. Thanks for…
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Improve Spine Health to Boost Performance

Improve Spine Health to Boost Performance

Flexibility And Mobility, Life, Neck & Back Health, Sports Medicine for Women, Training Tips for Women, Women's Health
Maintaining spinal integrity during exercise is paramount, but keeping your spine safe goes beyond the simple directive of maintaining good posture when performing big or heavy movements. It also expands into programming, workout timing and more. Here’s how to keep your spine safe and healthy from top to bottom and improve your results in the process.Cervical SpineWithout your cervical spine, you’d lose your head — literally. This area consists of seven vertebrae originating at the bottom of your skull and running down your neck to shoulder/clavicle height. It works to support your head, move your spine and protect your spinal cord.Thanks for watching!Visit WebsiteA common instruction when lifting is to maintain a neutral spine, but a lot of people neglect to include the cervical spine in that directive. No matter…
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5 Must-Try Stretches for Women

5 Must-Try Stretches for Women

Flexibility And Mobility, Sports Medicine for Women, Stretching Workouts for Women, Training Tips for Women, Workouts For Women
How many of you out there skip your warm-up? Now that everyone in North America has raised their hands, let’s talk time-turkey: This stretch hits almost every muscle in your body and takes less than five minutes to execute. It also combines dynamic and static elements, challenging your central nervous system, increasing your range of motion, and lengthening and strengthening your muscles simultaneously.Do these five positions in order, holding each for three to five seconds when using as a warm-up or for five to 10 seconds when using as a cool-down or for mobility training. Move smoothly between positions, and perform the entire sequence three to five times per side. Breathe deeply throughout, and each time you repeat the sequence, try to stretch a little farther.Thanks for watching!Visit WebsitePart 1:…
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5 Essential Ankle Stretches – Oxygen Magazine

5 Essential Ankle Stretches – Oxygen Magazine

Flexibility And Mobility, Sports Medicine for Women, Training Tips for Women
When I started lifting weights, I entered the gym as a 16-year ballet dancer with plenty of plantar flexion (pointed toes) and zero dorsiflexion (flexing ability). While this was great for executing pirouettes, it was problematic when it came to squatting.While most people consider hip and hamstring mobility to be paramount for proper squatting and deadlift mechanics, if you lack ankle mobility, it foreshortens your depth potential and causes forward torso lean, which places unnecessary load on the lower back and increases the effort required to lift. Strength becomes stalled and can even decrease over time if ankle mobility is not addressed.Thanks for watching!Visit WebsiteThese five exercises are designed to improve overall ankle mobility, and they are broken up into preworkout and postworkout moves: Preworkout, you’re aiming to mobilize the…
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Roll Out the Science – Oxygen Magazine

Roll Out the Science – Oxygen Magazine

Active Recovery, Sports Medicine for Women, Training Tips for Women
Foam rolling is the tooth flossing of fitness — the homework you know you ought to do yet sometimes skip. However, it behooves you to roll regularly: Research has concluded again and again that foam rolling increases muscular flexibility and range of motion, accelerates recovery and reduces delayed onset muscle soreness. And while static stretching before workouts and games can reduce power and strength, foam rolling preworkout can actually improve your range of motion without negatively impacting performance, making it the ideal warm-up tool.Thanks for watching!Visit WebsiteEven though we know we should roll regularly and why, exactly how does foam rolling work? It’s not 100 percent clear, but it all comes down to fascia.Theoretically SpeakingFascia is possibly the most connective of all the connective tissues. It can be found everywhere…
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