List of the most popular hashtags for theme #ISOMETRICRAMPING

In tomorrow’s @Kinstretch class at #CrossFitTriBeCa (12pm at 281 Broadway) we will work with Isometric Ramping, a technique that helps reduce neurological muscle tightness. #Kinstretch #RefinedAndStrong -•- Isometric Ramping can be applied to any muscle. We will focus on the Quads, because I find that it’s one of the easier areas to feel and understand what is supposed to happen. A ball or, in this case, a foam roller is used to give external feedback to the muscle. At the same time, it also acts as the target towards which the muscle contractions can be directed. -•- Setup We will set up on the forearms with the foam roller under the Quad (the opposite leg is bent on the floor and supports the weight of the body). It is important to find a position that feels comfortable so that the body is not required to exert a lot of effort to stay there. -•- Release (1-2 Minutes) Before going into the actual Isometric Ramping, we are letting the body settle in and relax so that the nervous system is able to calm down => the nervous system can only learn in a relaxed state (parasympathetic state). ▪️Use a slow breathing pattern (inhale for 4 counts & exhale for 8 counts). ▪️As you breathe, concentrate on relaxing the tissue where it touches the foam roller. ▪️Think about absorbing the foam roller into the thigh or imagine the quad melting over the roller. -•- Isometric Ramping => Note: I’m showing a sped up version of Isometric Ramping, followed by one in real time. Watching it sped up makes it a bit easier to understand what’s happening in real time. ▪️Ramp up the the muscle over the count of 5 to its maximum isometric contraction. ▪️Ramp down (release) the contracting gradually over 10 counts until the muscle is fully relaxed. ▪️Control the relaxation so that it is smooth and even, without any ‘jumps’. If you notice ‘jumps’ it means the nervous system hasn’t quite control at that point. Focus on making that portion of the release smoother with each consecutive repetition. ▪️Ideally, inhale on the 5-count ramping up and exhale on the 10-count release. If that pattern is challenging, it’s ok to take a few slow, calm breaths on the 10-count ramping down.

Hip flexor challenge #2 continued ____________________________________________ Inner range hip flexor training : . Last post ( A B C ) : hip axials . This Post : . Hip flexion Passive Range Hold with knee hinges D - supine E - standing . Next post : . F - Half frog hip IR at the wall G - seated Hip flexion hovers ___________________________________________ . you will always hear me cue a long waist pull the hip back deep into the socket . #FunctionalAnatomySeminars #FunctionalRangeSystems #Kinstretch #FRC #IsometricRamping #hipflexor #FAI #mobility #physicallongevity #healthyjoints #MobilityIsEarned #ControlYourself #EveryDamnDay

Hip flexor challenge #2 will be some of my favourite challenges for hip flexors in INNER range ( short position). . Remember there is a hierarchy to muscle function. Core needs to be #1, MORE dominant, MORE bossy than your hip flexor. This is TENSION BIASING (love this term from @chungychung). However your hip flexor will likely try to be #1. DON’T LET IT. ____________________________________________ Challenge #2 Inner range hip flexor training : . This post : . Hip axials in hip flexion A - beginner ( crook lying allows the core muscles to find each other more easily) B - advanced ( other leg straight challenges core coordination more) C - standing . More inner range challenges coming: . Hip flexion Passive Range Hold with knee hinges D - supine E - standing . F - Half frog hip IR at the wall G - Hip flexion hovers ___________________________________________ . If your hip flexor cramps, has too much tension, jams up the hip or prevents dissociated movement ( ie pelvis and back move not hip) then give me : MORE core/irradiate I need to hear you breathing longer waist ⬆️ go back to your ISOMETRIC RAMPING to improve control. . If your hip flexor dominates over your core and hip it will : shorten you waist ( compress your lumbar spine ) will jam up the hip by compress the ball ( femoral head) superiorly into the socket ( acetabulum) causing limited movement ( hip isn’t on it’s axis anymore), wear and tear, early degeneration, arthritis, pinching in the front of the hip, FAI, labral tears... . you will always hear me cue a long waist pull the hip back deep into the socket . #FunctionalAnatomySeminars #FunctionalRangeSystems #Kinstretch #FRC #IsometricRamping #hipflexor #FAI #mobility #physicallongevity #healthyjoints #MobilityIsEarned #ControlYourself #EveryDamnDay #DailyDoses

Now that we have begun the journey to control our hip flexors ( Isometric Ramping from last post) let’s see if they can remember how to work like a NORMAL muscle instead of being that bossy hyper friend that is always sabotaging our back and our hip. . Challenge #1 ( video above) - can we get some serious length out of them (under tension) to give our back and hip some space. Remember the bioflow model. All of that stuff at the front of your hip - psoas, iliacus, TFL, sartorius, quad - those guys attach to the front of your ENTIRE lumbar spine and end below the knee. This whole area is what we need to target and this is my favourite way to do it. Essential. I don’t have a single hip patient who doesn’t do this - EVERYONE needs more space. . Challenge #2 (video tomorrow)- can they work in a shortened position without messing up your back and hip ? . Challenge #3 (video tomorrow’s tomorrow) - can they work in a lengthened position without messing up your back and hip ? . Remember - I want it to BEHAVE . If it’s not behaving don’t let it play. If it starts to cramp or the tension ramps up too high just back off slightly or go back to your Isometric Ramping. . #FunctionalAnatomySeminars #FunctionalRangeSystems #Kinstretch #FRC #IsometricRamping #hipflexor #mobility #physicallongevity #healthyjoints #MobilityIsEarned #ControlYourself #EveryDamnDay #DailyDoses

Having a quiet day at home. Havent been feeling great so spent the day watching @contrapoints and getting my hips moving nice. What do you do for self care? What do you do when your head is just beating you up? How do you treat yourself nice? #selfcare #movingrecovery #antifascism #feminism #whatdoyoudo #benicetoyou #externalrotation #mobility #multitaskinglikeIdontfitthegendernorm #isometricramping #dontdothisathome #squattingweird

Had to make short clips for a client to teach her how to isometric ramp her nervous system and specific areas of the body. In this case she's dealing with a medial calf issue. The spot was feeling "crampy" and tense so I'm experimenting with the ramping to see if it helps her symptoms since I can't see her right away. I'm not used to talking in front of a camera or in a group setting but I have to get better at it and embrace the challenge. #humananimation #manualpractitioner #controlyourself #practicemakesbetter #camerashy #train #FRC #nervoussystem #isometricramping

Practicing #isometricramping using a ball. Using the ball on various specific spots of my body, in this case the proximal tendon of the bicep and other "stuff" to increase body control and awareness. This technique is used by ramping up certain motor units and increase mechanoreceptors in specific areas to learn to control them better as well as conserving energy and down regulating said tissues. The ball increases neuromuscular mindfulness by trying to melt over the ball in that area and then up regulating that specific area of the ball and try to push it away. In doing so I am also controlling both parasympathetic and sympathetic nervous systems by controlling my breathing specifically with the ramping of the tissue. **4x normal speed**#humananimation #FRC #functionalrangerelease #pri #breeeeathe

#isometricramping using the band on lower thoracic to increase awareness to that area and segment specifically from there using diaphragmatic breathing and focusing on extension and flexion in those particular spinal segments. #humananimation #breeeeathe #FRC

If you're having trouble finding your hips when executing CARs, here's a great way to use isometric ramping to facilitate better movement. I used this in my @kinstretch class today to highlight how important it is to follow up any form of soft tissue technique with appropriate movement. Remember, if you don't use it, you lose it. If you want to experiment with other joints, use CARs to assess for areas of tightness or weakness and then use isometric ramping where needed. Once you return to doing CARs, you'll find that you can perform them better. I've had great results doing this with my glenohumeral CARs. @joelavapt @frankduffyfitness @joegambinodpt @drmchivers @rannyron @optimalmovementmn @bethlewisfit @coachzachdeck @ianmarkow @fabiangarciadpt @michael_wille_ @movewellphilly @drandreospina @engineeredbodies @victor_elmurr @timothymatz @drandreospina @sarah_otey @coachchriscampbell @kinstretch @big_ross91 @deweynielsen @hunterfitness @chloestarr18 @coachjasonnyc @kinstretch @inspire.me.haeranni