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5S Functional Fitness Facility
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5S #nigglefree Often our wrist flexors & extensors can get quite stressed, resulting in all sorts of problems. Here's a great way to help release the soft tissues that may be resulting in, or intensifying elbow & wrist pain. I am using the Voodoo Floss band to apply compression to the area... From there I am then using a massage/lacrosse ball (Peanut shaped balls work great) to really help to release the tissue & restore all the sliding surfaces. (Note to keep the video time down, I wasn't applying proper tension to the band). This will also help those who struggle to achieve or feel pain in the wrists when in the Front Rack position. #5sfitness #strengthandconditioning #injuryfree #prehab #rehab #gym #macclesfield
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5S #nigglefree Clicky, crunchy, painful knees? Voodoo Flossing the knee is a great way to increase circulation to the area (greatly increasing any repair that needs to take place), reduce inflamtion & simply helps to free up all the sliding surfaces (various soft tissues), that tend to get stressed & "glued up" together, preventing then from moving freely. Voodoo Floss band are essentially 7ft long, 2inch wide strips of rubber. This technique can be practised on many areas of the body, so look forward to more Voodoo Flossing videos! Apologies for the white bits of thread sticking out my shorts... I need to get some 20 Rep Back Squats on the go! #5sfitness #strengthandconditioning #kneepain #injuryfree #prehab #rehab #gym #macclesfield
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5S #nigglefree Muscles in the lower back constantly stiff & causing all sorts of problems? Here's a great release technique to help free up the tissue & get rid of your low back pain! Remember, if the muscles in your lower back are tightening up, the real key is to figure out why?... Potentially there's a Postural Issue/Muscular Imbalance that results in poor mechanics & causes your muscles to "Self Splint" - Essentially tightening up to protect the area. Simple Corrective Exercises can be the key to rectifying your back pain & progressing you to even better performance... Start with your posture & build balanced strength from there. This is often all it takes to rid the majority of people of their back pain... However, we are not talking: "Do a few stretches for a week"... we are saying: "Maintain a daily routine that keeps your low back in good health... Lifelong!" (Might just be a few daily stretches or just ensuring you maintain good posture whilst standing & sitting). Even if there has been serious trauma to the spine that will result in lifelong problems... Its key to strengthen & balance the muscles that support the area! #5sfitness #strengthandconditioning #packpain #injuryfree #prehab #rehab #gym #macclesfield
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5S #nigglefree Dull ache in the buttock, pain down the legs (Sciatica), reduced range of motion in hip & pain when climbing stairs or sitting for long periods? The problem could be the Piriformis... When the Piriformis is in poor condition, it can cause all sorts of problems in the low back area & can often irritate the Sciatic Nerve, causing the infamous Sciatica. A great release technique is to use a massage/lacrosse ball to free up the soft tissue prior to stretching - Figure four/pigeon stretch (Hold these for 2 minutes - Each side). Ensure you don't smash the tissue to pieces or work into the sciatic notch as this will simply irritate the area. #5sfitness #stengthandconditioning #backpain #sciatica #injuryfree #prehab #rehab #gym #macclesfield
#prehab#injuryfree#gym#nigglefree#stengthandconditioning#5sfitness#rehab#macclesfield#sciatica#backpain
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Chalk Buckets Topped Up... Cus if you don't need chalk, your probably not training hard enough! (Or using machines). #5sfitness #strengthandconditioning #barbelltraining #strength #realtraining #gym #macclesfield
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5S #nigglefree Next part in the Hip Pinching series... This Stretch is really going to help to release the Hip Flexors, which will not only have a positive impact on your squat... But also on any Low Back Pain you might be feeling as a result of shear caused by the Psoas muscles pulling on the Lumbar Spine. To really facilitate tissue change we need to be holding these positions for atleast 2 minutes... Fit it in & get it done! (You dont have to use a resistance band). #5sfitness #strengthandconditioning #injuryfree #prehab #rehab #gym #macclesfield
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5s #nigglefree Feel a sharp stabbing pain in your hips when you squat? - "Hip Pinching". Today's video will be showing you how to use a resistance band to really increase the stretch on the Glutes & Piriformis & free up the hip joint (Next video will be working on the Hip Flexors). Proper hip function is pivotal for optimising performance & normal, pain free day to day activity... The ability to produce maximal force through violent extension of the hips is arguably the most important physical attribute of elite level athletes! #5sfitness #strengthandconditioning #injuryfree #prehab #rehab #gym #macclesfield
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5S #nigglefree Stressed Traps causing neck pain & headaches?... Use the "Barbell Smash" technique to really release the musculature. This feels amazing when you mobilise the neck, as well as being a great position to work through & test your shoulder mobility. If your not able to flex the shoulder to the Overhead position... Then your body is going to have to compensate somewhere else to achieve an Overhead Press... This usually occurs at the lumbar spine, the pelvis will drop forward, the ribs will flair up & you will hyperextend the Lumbar Spine = Low Back Pain! Pain in the lower back when your OHP = Work on your Shoulder mobility! #5sfitness #strengthandconditioning #injuryfree #prehab #rehab #gym #macclesfield
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5S #nigglefree Elbow Pain? Tennis Elbow/Golfers Elbow/Fighters Elbow... Free up all the soft tissues above and below & you will feel relief! Here's a great stretch for the Triceps, really hits the Long Head & gets into the Lats too. If you want to really cause a tissue change & release the muscle... You want to be holding these stretches for at least 2 minutes at a time (Always work both sides). This is also a great stretch for those that struggle to get in the Rack position for the Front Squat & Cleans. #5sfitness #strengthandconditioning #injuryfree #prehab #rehab #gym #macclesfield
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5S #nigglefree Shoulder Problems? There are many ways to treat various shoulder injuries... However, working a lot of these techniques whilst in poor posture can just reinforce the problem. The first step in tackling "niggles" is to ensure we are in good posture... When it comes to "chronic pain", more oftwn than not the problem stems from long term poor positioning & in turn poor mechanics... Get your posture right & your Musculoskeletal system will fuction as it should i.e. Pain Free! One of the most common postural faults is rounded shoulders (dropping forward)... Yes, we need to strengthen the muscles that retract the shoulders as well as the external rotators. However, we also need to mobilise the muscles that (protract) pull our shoulders forward into that posture that causes so many issues. Here's a great release technique for the soft tissues & it feel horrible, but great! Look forward to some videos looking at Low Back Pain. #5sfitness #strengthandconditioning #prehab #rehab #gym #macclesfield
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5S #nigglefree I will be releasing lots of vids all related to keeping our bodies in tiptop condition... We train hard, now we need to ensure we do the right maintenance work to keep our soft tissues in the best condition we can. I will be using the hashtag "nigglefree" so you can find all the vids (feel free to use the hastag on your own vids related to mobility/maintenance). Here I am working at the Anterior Deltoid & upper end of the Bicep (Specifically targeting the Long Head of the Bicep)... If you feel a pinching pain in the front of your shoulder it may be a problem with the Bicep Tendon. This is a great way to free up the Soft Tissues & greatly increase your Internal Rotation which is vital for overhead work. We can also roll the barbell down the length of the Bicep (Acting like a Foam Roller - Self Myofascial Release), but don't go over the crease of the elbow. #5sfitness #nigglefree #strengthandconditioning #prehab #rehab #injuryfree #macclesfield
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200kg Farmers Walk (100kg each hand). 5S Tip: Do this exercise!... If you want to condition an athlete, loaded carries are perfect! www.5sfitness.co.uk #5sfitness #strengthandconditioning #strongman #mma #conditioning #gym #macclesfield
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20 Reps of 60kg Barbell Jump Squats (Use about 30-40% of 1 Rep Max). Developing Power Endurance - The ability to facilitate powerful strikes, throws and jumps time and time again! You never hear a fighter in the corner say to his/her seconds: "Wow his/her Cardio is amazing"... However, you often hear them say: "He/she is so strong!!!"... A stronger opponent will ware you down! Any decent training programme for athletes is based around Strength Training with horrible Conditioning methods like this added in... Long steady state cardio & naff circuits just don't cut it! (General Cardio-Respiratory fitness is developed during Sports Specific/Skill sessions and as a result of all of the above. (Between sets of squats your Aerobic & Anaerobic systems are working hard to recover you). (Decent Circuit Training is an amazing Conditioning tool!) www.5sfitness.co.uk #5sfitness #strengthandconditioning #mma #boxing #muaythai #fighter #gym #macclesfield
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Cossack Squat - Great Mobility & Stability Exercise. #5sfitness #strengthandconditioning #squat #gym #macclesfield
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Round the clock style of Lunges - Working through different ranges of the Hip Joint. Makes for a great warm up & mobilisation drill! #5sfitness #strengthandconditioning #legday #gym #macclesfield
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Rotational Box Jumps - Concentraring on "Shocks/Depth Jumps", jumping down from the box & recoiling back on. This rotational work is great for building athletic robustness through the hips, knees & ankles - Often landings can involve a lot of Torsion, creating huge stress on the joints. #5sfitness #strengthandconditioning #boxjumps #plyometrics #gym #macclesfield
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200kg Farmers Walk - 100kg each hand. If you want to test your Strength... Pick something heavy up & walk with it! I've seen individuals who can Leg Press 400kg but can't Barbell Back Squat 120kg (With a depth that I would class as a squat)... Some exercises are a true test of Strength & the Farmers Walk along with the Barbell Squat & Deadlift are the kings! #5sfitness #strengthandconditioning #strongman #farmerswalk #gym #macclesfield
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