List of the most popular hashtags for theme #PARFOURPERFORMANCE

Shoulder Capsular CARs ⠀⠀⠀ The humerus has to rotate in both directions, plain and simple. To do so, capsular CARs should be implemented at various angles in space to achieve as much active rotation as possible. ⠀⠀⠀ In the first video, I’m using the wall as a hinge point for my shoulder to rotate into maximal internal and external rotation. This is a variation I first saw from my guy @mbroser and fell in love with immediately. The goal here is to maximize internal and external rotation, focusing on the humerus moving without any compensatory movement from the scapular. ⠀⠀⠀ The second variation, which I’ve seen @getchimpy, @muscle_mind_movement, and @coachzachdeck post in the past, is a great way to initially teach individuals what actual rotation should feel like. I simply cue this by telling clients to pretend they’re slowly pouring a bottle of water out, and then rotating the thumb back up to the ceiling. ⠀⠀⠀ To challenge myself a bit more, I wrapped an ankle weight around my wrist to add external load. DON’T do this if your shoulder isn’t capable of rotation in the first place. ⠀⠀⠀ Interested in learning more? Check out the @parfourperformance Virtual @kinstretch Group, the link is in my bio! ⠀⠀⠀ #FunctionalRangeSystems #FunctionalRangeConditioning #FRCms #ControlYourself #JointHealth #cspfamily

Play Time. . One of the big components of physical activity that @rannyron and @s_tribby covered during their @play.practice.train material this weekend was incorporating play into client’s sessions. . “Playing” is something I try to incorporate with all of my clients, but the degree of how we play varies from person-to-person. . In Ruby’s case, play consists of throwing medicine balls in different directions, carrying weights and pretending they were groceries, standing on one leg to work on balance and trying to beat previous times she set, and hand-eye coordination drills like the one in the video above. . With all of these drills I mentioned, there is very little coaching done outside of telling her to try to throw a med ball a little hard or stand a little taller as she’s walking. The less talking I do, if you ask me, the better. I want Ruby, and all my clients to explore movement and experiment performing different tasks different ways. In non-threatening scenarios, I’m trying to be as hands-off as possible. . Alongside her play, Ruby practices movement every single day. She performs CARs (I call them circles with her) for her neck, shoulders, and hips, and we try to move her spine to the best of her ability. The more she practices, the better awareness she has. . We play and we practice during our sessions. For people looking for improvements in their quality of life, I don’t need to prescribe crazy set/rep schemes to elicit a positive response. I want them to have fun, feel empowered, enjoy their experience every time, and get better. . You’re never too old to stop playing. Do something fun today. . #FunctionalRangeSystems #FunctionalRangeConditioning #FRCms #JointHealth #ControlYourself #cspfamily

Nordic Hamstring Curl ISO Hold ⠀⠀⠀ I was first introduced to isometric holds on the GHR machine by @oneilstrength and the fine fellas at @resilientppt. Far too often, I find people trying to execute both GHRs and Nordics without having a firm understanding in regards to where their torso and pelvis are in space. In this video, I’m focusing on trying to maintain hip extension and posterior tilt of the pelvis to avoid compensation through the lumbar spine during the descent. ⠀⠀⠀ Perform for 3-4 sets of 3-5 reps. For this month of training, my first two weeks are 5 reps with 5-second holds, followed by 4 reps with 8-second holds weeks three and four. ⠀⠀⠀ This is my first week back on a serious training program with the @east_coast_sp team, which is filled with tons of isometrics and tempo-focused movements. We’ll start to strip the self-limiting factors away and transition to more strength- and power-focused blocks over the next few months. ⠀⠀⠀ Gotta get this body RIGHT for beerleague softball this summer. Right, @warren_c_kelly?

Thoracic Spine CARs . Thoracic mobility is often restricted in all the populations I work with throughout the day. For general population clients, most of them struggle with learning how to extend due to excessive static flexion. With most of athletes, segmentation in both directions is typically poor due to the nature of their spots in rotational manners. . One way to improve Thoracic Spine CARs is with this strategy I learned from @joelavapt over the past weekend and in his @strength.in.motion_pt content. By simply altering the positioning of the arms against the thoracic cage, I’m better able to isolate movement from the spine rather than getting “false” extension from the cervical spine and flexion through scapular protraction. . Give this a try and let me know what you think! Interested in working with me? Message me about the @parfourperformance Virtual Kinstretch Group and/or Remote Coaching Program. . #FunctionalRangeSystems #FunctionalRangeConditioning #FRCms #JointHealth #ControlYourself #cspfamily

Cervical Extension & Rotation Hovers . Arguably the least flattering angle of me on my page, but I LOVE this drill to better isolate rotation while maintaining extension of the neck. . In this position, I’m focusing on actively pushing my shoulders into the floor to ensure I’m only moving through my cervical spine. While this addition of isometric scapular protraction might limit the amount my neck moves, it’s allowing me to isolate the segments of the cervical spine to create true rotation. . While this creates context for our Cervical CARs, it’s also a great way to rule out closing angle joint pain (CAJP) when moving into rotation. Most sedentary individuals I work with present CAJP when moving into cervical extension and rotation, so this drill is definitely something I wouldn’t prescribe to them until articular health improves. . Perform each rep nice and slow and focus on only moving through the neck. As you improve, elevate the surface that you’re hovering over. Just ensure that you’re only moving through the neck! . Interested in working on your mobility with me? DM me to learn more about the @parfourperformance Remote Coaching Program! . #FunctionalRangeSystems #FunctionalRangeConditioning #FRCms #ControlYourself #JointHealth #cspfamily @onnit

90/90 Position . When setting up 90/90 for hip external rotation, I find a lot of people tend to fold over at their spine through flexion rather than actually “bowing” the stretch. . As you can see in this picture, the objective is to think of pulling my belly button over my front knee to maintain spinal extension. When this is achieved, you’ll feel a much greater stretch in the deepest part of the hip, which is what we’re looking for in this 90/90 setup. . To make the stretch more intense, simply think of taking your hip on the lead leg and try to pull it to the wall behind you. If you’re set up in a good position, you won’t actually get any movement at the hip. However, this will create an even greater isometric contraction and create a great stretch at the capsule for you to perform different @functionalrangeconditioning-related concepts. . Interested in learning more or want to take your mobility training to the next level? DM me about the @parfourperformance Remote Coaching Program I run with @joegambinodpt. Allow us to take your mobility and training to the next level! #controlyourself #cspfamily

Hip Internal Rotation PAILs/RAILs . Hip internal rotation is a range of motion that is limited in a ton of the individuals I work with. 90/90 is a great way to address internal rotation, but is usually too difficult of a position for people to target the capsule effectively. As a regression, I love using this prone variation to isometrically target the progressive and regressive tissues responsible for rotation. . While set up in this position, my goal is to try to abduct the hip as much as possible without pinching. Think of pulling the anterior side of your hip to the floor to the best of your ability to avoid pelvic and spinal shifting. . Submaximal, long-duration contractions are my favorite way to improve internal rotation from this position. If you can lift the foot off the floor with your RAILs contraction, feel free to throw a sandbag or weighted vest on the angle to truly maintain an isometric contraction. . Want to learn more about Remote Mobility Coaching? Drop a comment or DM me for more details! #controlyourself #cspfamily

Hey guys, meet Ruby! . Ruby has been working with me throughout the summer to alleviate chronic back pain while improving movement capabilities. Our mission is to accomplish this through movement. . We move each joint every single session. We perform slow movements every single session. We work on balance and power development every single session. The snippets in this video are a prime example of some of the movements we perform together. . By using @functionalrangeconditioning principles and applying slow, controlled and unloaded movements, we’ve made great strides with her degrees of freedom and pain levels. We’ll keep you posted on Ruby’s progress as time goes on! #cspfamily #controlyourself

One of the goals of the @parfourperformance virtual Kinstretch classes is to teach our members how to assess their bodies and how to make them more resilient. _ We created a self-assessment tool to help our members identify their problem areas so they know EXACTLY where to focus their intent. _ This video is an example of how you assess hip Internal rotation. _ If limited, head back a couple posts and perform the hip internal rotation drill I posted, it should help this improve! _ You need to assess yourself before you wreck yourself. If you don’t know what’s wrong, how can you make it better? _ Interested in working with me? Head to the link in my bio. _ Questions? Drop em below! . . #parfourperformance @parfourperformance #joetalkships