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GuerrillaZen Fitness @GuerrillaZen
Joined June 2013
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GuerrillaZen Fitness@GuerrillaZen
29 Feb 2024
Replying to @GuerrillaZen
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5 Testosterone Boosting Foods & Recipes - GuerrillaZen Fitness

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Feel Imbalanced in a 90/90 Stretch? - The combination of the self massage with the PAILS and RAILS is insanely powerful. I promise after 4 min of this sequence that 90/90 position will feel a lot better. - Thanks @anatomy_of_mo for the amazing graphics.
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Probably the most powerful drill to improve ankle dorsiflexion. - Re-test how a squat feels WITHOUT the heel lift. If you are making improvements it will be much easier after this drill đź’Ş
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Most people don’t realize what “normal” feels like if their low back is always stuck in extension (arching). - This is one of the most common patterns we see across thousands of assessments of clients. - Thanks to @AnatomyOfMotion for the amazing visuals!
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It might not be body fat or gut issues… it could be a weak Transverse Abdominis which is one of your deepest core breathing muscles. - The TVA acts as your body’s natural weight belt. When it’s weak, you can see rib flare, pooch belly, poor posture, and low back issues.
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Pelvic rotation is EXTREMELY common and an overlooked asymmetry. - Once the pelvic alignment is optimal again and lot of “random rightness” and issues in the knees, hips, and low back go away. - Once pelvic alignment improves stop this exercise. It’s not something to do forever
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Fixing uneven shoulders is actually about FIXING THE PELVIS. - When the pelvis tilts sideways then your shoulders which are upstream of the pelvis do the same. - If you do these consistently your pelvis and shoulders will be measurably more level!
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When your shin can’t rotate, the ankle compensates and pronates (collapses in)…then your arch, knees, hips, and posture all pay the price. - Thanks to @anatomy.of.motion (instagram.com/anatomy.of.mot…) for the amazing graphics used in this video.
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Still tight in the traps no matter how much you stretch them? - Massaging helps…but only temporarily. - These isolation drills stack well with an upper trap massage. Give them a shot! - Thanks to @anatomyofmotion (instagram.com/anatomy.of.mot…) for the amazing graphics.
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That knot between your shoulder blades? Typically massaging and stretching it will make it worse! - These muscles (rhomboids) are often long and weak and stretching and massaging them just elongates them FURTHER and makes them WEAKER! - Animation Credit: instagram.com/anatomy.of.mot…
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Tight lats and a stiff tspine will limit your overhead mobility. - This is intense so DO NOT use a heavy weight and don’t go into a range of motion that doesn’t feel comfortable on your shoulders. - Be easy with this one, get used to it for a while before exploring deeper ranges.
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Can’t reach your hand behind your back to touch the opposite shoulder? - That’s not just tightness…it’s likely that shoulder is missing internal rotation and adduction. - I promise doing this sequence of drills will improve this in a matter of days if you do it regularly.
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These are the modified (posture friendly) chest flies I typically do. - They train the pecs in a lengthened/stretched position, and also help improve thoracic extension, and unlock better shoulder mechanics. - The small pad on the upper back is the key 🔑 here. - Give it a shot!
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Any form of a loaded carry is good and often skipped in training programs. - If you aren’t doing these then try throwing them in once or twice a week. - Go heavy and maintain the best posture possible with a braced core!
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It’s not the “hip flexors” you are feeling at the front of the hip while doing this. - You are actually giving the hip flexors slack and taking tension out of them with a stretch like this. - If it feels worse then get your hip assessed by a professional.
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The spine isn’t just meant to flex and extend…it’s meant to rotate. - Most training programs ignore this and that can lead to serious movement limitations. - I’ve shown other drills to work these fascial systems, but I thought I’d show you and advanced variation today!
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Overhead carry is underrated. - It will rock your serratus, delts, traps, and core. - It’s not a substitute for overhead pressing movements, but it’s a great addition. - It will challenge your body in ways you aren’t used to and make you more injury resilient. - Give it a shot!
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Most people train their legs 🦵 and core bilaterally only with things like squats, leg presses, deadlifts, etc. - These movements can make left to right sided muscle imbalances and instability worse. - One way to fix these is to do more single leg movements. - Give them a shot.
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Tongue ties are SUPER common and lot’s of adults have them and don’t even know it. - This stretch can help stretch the frenulum and help the situation. - There's also professionals like ENTs, myofunctional therapists, dentists and even oral surgeons that can help you with this.
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Unlock your thoracic spine (upper back) rotation! - This is a static stretch that I’ll typically hold for about 1 min while making sure to relax and breathe thru the nose. - It’s VERY common to be missing thoracic rotation and that can lead to neck, shoulder, and low back issues
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You’re Tight In This Neck Muscle You Didn’t Even Know Existed - The platsyma gets tight from stress, fight or flight activation, or intense physical strain. - I always get tight in mine after heavy strength training. - This stretch feels amazing! Let me know how it feels!
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