Challenges

 

 

Squat CHALLANGE

 

 

Benefits

  • Increased mobility in the ankle, knee, hip and thorasic spine
  • Increased range of motion in the ankle, knee and hip
  • Increased stability in the ankle, knee and hip
  • Improves digestion
  • Not to mention squatting is an awesome resting position

 

What you need to do

  • 30mins of accumulated Squatting a day over 30 days, No Rest Days
  • Maintain a relaxed spine - squatting is a resting position, there is no need to have a straight spine
  • Feet should be about shoulder width apart and turned out to your comfort.  This will be different for everyone so play around and find what feels right for you, as there is No Perfect Position
  • If you suffer any knee or hip pain during squatting, stand up and move around for a bit.  Then try shorter periods of squatting throughout the day and slowly build up
  • Barefoot is the best for squatting and second is a pair of minimal footwear.  Barefoot allows your feet to grip the floor and maneuver freely
  • Try to keep your feet flat on the floor, if you are unable to get your heels on the floor try a small heel support until you gain more mobility.  You could support you weight on something with your arms and ease into the squat gradually
  • Aim to go as deep as you can when squatting.  Maximum depth and relaxation

 

 

 

Hanging Challenge

 

Benefits

  • Increased mobility of the shoulder, elbow and wrist
  • Increased range of motion in the shoulder, elbow and wrist
  • Increased stability of the shoulder, elbow and wrist
  • Making use of the upper body as it was designed to be used
  • Active hanging improves shoulder strength (rotator cuff) i.e. unstable shoulder (dislocation)
  • Active hanging leads into pulling work (pull ups), climbing and more advanced patterns
  • Improves grip strength (forearms)
  • Hanging creates an awareness of the body that can later be used for more complicated movement like Parkour, Gymnastics, Rock and Tree climbing

What you need to do

  • 7mins of accumulated passive or active hanging a day over 30 days, No Rest Days
  • Find something to hang from, tree, gymnastic rings, horizontal bar in park, anything you can get your hands around
  • Hands should be about should width apart, or what you feel is comfortable
  • If there is any pain in the shoulders and arms let go and move for a bit.  Try shorter periods of hanging throughout the day and slowly build it up
  • Thumb should meet your fingers when gripping, this optimises your gripping ability
  • Start with a passive hang, this is hanging from an object with no movement.  This will open up the shoulders and give everything a good stretch
  • Progress onto some easy movements, rotating the shoulders around its range of motion – up, down, back, forward and circles.  You are only limited be your imagination
  • When you have more mobility, flexibility and stability you can move into harder movements like the German hang or Skinning the Cat
  • Always work within your abilities especially when beginning new hanging movements.  Movements like the German hang can put a lot of stress on your shoulder.  If you rush into advanced movements you could injure yourself

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