AxioFit

Movement Snack

This is Spenser with another Movement snack to help you get through your Monday afternoon. Let's step away from the desk, grab a flow rope, and drop down to the floor.

The first movement is called the Bodywave, and it's one of my all-time favorites. It's like a more mobile version of the cat/cow exercise. What makes it great is that it improves your shoulder mobility and helps you integrate and control your movement with your spine and scapula. It takes your spine through flexion and extension and also exposes your shoulder to a wide range of motion like Protraction, Retraction, Upward rotation, and Depression. All of these movements help keep your shoulders strong, healthy, and mobile.

Next, I pair this movement with a simple Underhand Race/Chase pattern of rope flow. This incorporates some rotation and side bending throughout my spine. It exposes my spine to less utilized patterns and also lengthens the muscle tissue surrounding my spine. This movement also helps circulate my blood flow and elevate my heart rate.

Give this a try and let me know how it goes!

Chest release for Neck pain:

If you're experiencing neck stiffness or soreness, I have a short protocol to share with you. These movements can help you find relief whether you've been sitting at a desk all day, slept awkwardly, or suffer from chronic neck discomfort.

Firstly, we'll be using the AXiOFiT Cryoball to release tension in the upper chest, focusing on the Clavicular head of the pec major and the insertion point of the pec minor. Tightness in these areas can cause a rounded shoulder posture, leading to neck and shoulder pain.

Zone-2 and Ropeflow

Let's discuss how Rope Flow and Zone-2 training can help optimize your recovery. Zone-2 training is a heart rate range between 60-70% of your maximum heart rate. This range targets your body's aerobic energy system, which can improve your endurance, work capacity, and overall health by increasing your body's ability to utilize oxygen. Consistently training in Zone-2 can also lead to improved blood flow, reduced inflammation, and improved heart health.

Rope Flow is an excellent way to train in Zone-2. It allows you to control your heart rate and adjust the intensity of the workout by changing the speed of your patterns. Rope Flow is a low-impact workout that's gentle on your joints, making it easier to sustain bouts of intensity for longer periods of time. By utilizing Rope Flow in your Zone-2 training, you can optimize your recovery and reap the benefits of improved endurance and overall health.