MY Move - Alex Hasselkuss

CLIENT PROGRESS 🙌🏼 One of the findings of the FRA (Functional Range Assessment) for my online client @elad_madgar was limited hip internal rotation. The FRA includes a detailed CARs and joint-specific ROM assessment. The findings of the FRA, along with Elad’s specific goals, guide the training plan I put together for him. Since I am working with him online - he is based in Israel and I’m in Bermuda - there are some limitations but we are making some amazing progress. 1. Top picture: active hip internal rotation from the FRA. 2. Bottom picture: active hip internal rotation 4 weeks later. In the first video, Elad feels “no space” in hip hip joint. In the second video he is feeling more freedom in his hip. Why do we care so much about hip internal rotation? I may sound like a broken record but plenty of people still don’t seem to get it 😜 so I repeat: Hip internal rotation gets to the deepest capsular tissue. Having adequate range, strength and control of your hip joint’s internal rotation is critical for a healthy, functioning hip. Any movement in the hip joint, including linear movements - like flexion, extension, abduction, adduction – require rotation of the femur head in the acetabulum. The amount of rotation available to you is determined by your capsular workspace. Your joint capsule is the deepest layer of tissue surrounding the joint. If capsular workspace is limited, then movement can’t occur no matter how much you stretch or train the surrounding superficial muscles. You need to effectively get to the deep stuff first – specificity matters! So, YES, training hip internal rotation is important for the health and longevity of your hips and also is entirely relevant to anything you want to do with your hips, such as squats, deadlifts, running, cycling, etc etc. Amazing work Elad!!! P.S. He is getting great results because he is doing the homework and putting in the effort 👊🏻👏🏻 @functional_range_conditioning @kinstretch #functionalrangesystems #functionalrangeconditioning #kinstretch #frcms #mobility #flexibility #controlyourself #hipmobility #movebetter #feelbetter #makeshitworknice

Just me and my scaps doing some mobility and stability stuff 😆 A stable joint is not a rigid joint that can’t move, but one that is under your control when it’s moving. A joint can be highly mobile and still be stable. In my scap CARs I’m working to move my scaps through their greatest available range of motion with control. In the lat pull-downs, active hang hold and assisted pull-ups/chin-ups, I’m working to hold my scaps more in a fixed position. But to hold a fixed position, such as depression + retraction, you first need to have the ability to move there! Feel me? Mobility training and joint stability go hand in hand. 🙏🏻 1. Scap CARs in flexion + lat pull-down 2. As above but chin-up grip 3. Hanging scap CARs + active hang 4. Feet assisted pull-ups and chin-ups 😅 @functional_range_conditioning @kinstretch #functionalrangeconditioning #kinstretch #frcms #mobility #flexibility #jointhealth #controlyourself #scapularmobility #scapularstability #scapula #movebetter #feelbetter #strongandflexible

If you want to make lasting changes to ranges of motion and how you move your body, dragging yourself over a piece of foam won’t cut it. I’ve got a foam roller and it can feel pretty good or that “bad but good” feeling on some tight areas. That self-massage may give a sense of relief and perhaps a temporary increase in range of motion. But the issue is, you don’t own that shit yet. Mobility is more than increased range of motion. It’s also the the strength and motor control over that range of motion. This is what @KINSTRETCH is all about: creating active and usable ranges of motion 👊🏻💥 Check out my LIVE Kinstretch classes and Kinstretch video library via the link in my bio. Next class is tomorrow, Saturday, August 14 at 9am Eastern. DM me with any questions! @functional_range_conditioning #kinstretch #functionalrangesystems #functionalrangeconditioning #frcms #controlyourself #makeshitworknice #mobility #flexibility #jointhealth #movebetter #feelbetter #strongandflexible

Isometric Movement Paths aka IsoMPs can be a fun way to challenge yourself and move more “fluidly” between base positions in @KINSTRETCH The goal is not so much to just flow between positions but to use internal load (irradiation) to achieve end-range positions throughout the movement pattern. First video is the IsoMP between butterfly and figure 4 base positions which includes active flexion and rotation of the hip joint. Second video shows some potential prep work for this IsoMP from a less challenging position on your back (sped up 2x) @functional_range_conditioning #functionalrangesystems #functionalrangeconditioning #kinstretch #frcms #controlyourself #makeshitworknice #flexibility #mobility #hipmobility #movebetter #feelbetter #strongandflexible #jointhealth

My teenage daughters said definitely DON’T post these because they’re way too cringey. But when you’re grateful to have been around almost half a century, cringey doesn’t bother you too much anymore 🤣 #cringeismymiddlename #movebetter #feelbetter #functionalrangeconditioning #kinstretch #frcms #controlyourself #makeshitworknice #momsofinstagram

We had fun with these in @KINSTRETCH today. Why don’t you give these a try? 1 Scapula CARs in shoulder flexion, abduction and extension 2 Shoulder capsule CARs in flexion, abduction and extension 3 Shoulder small circle end range rotations in flexion, abduction and extension 4 Shoulder CARs Join me for LIVE KINSTRETCH classes in August! Wednesdays 12pm EST Saturdays 9am EST $15 per class, or live classes FREE with monthly membership. DM me for more details, or check out my website www.mymovebda.com 😊 @functional_range_conditioning @kinstretch #functionalrangesystems #functionalrangeconditioning #kinstretch #frcms #flexibility #mobility #shouldermobility #jointhealth #controlyourself #makeshitworknice #movebetter #feelbetter

Can’t feel your glutes? Hip Extension + Knee Flexion à la @functional_range_conditioning 1️⃣ Prone Hip CARs with ball behind knee 2️⃣ Prone Hip Extension + Knee Flexion PAILs/RAILs. PAILs: drive thigh into towel/ground and try to extend knee (blocked by hands. RAILs: lift thigh off towel using hip not low back and bend knee more, ie glute + hamstring 🔥 3️⃣ Hip extension passive range hold + knee hinges in collapsed quadruped. 4️⃣ Hip extension kinetic stretching 5️⃣ Knee flexion passive range lift offs in hip extension 6️⃣ Knee flexion hovers + hip capsule CARs in hip extension. A bit hard to see but I’m using my knee as a pivot point and rotating the hip into IR/ER as a clear the yoga blocks. Hardest thing for me in working hip extension, and I’m sure for others too, is to stay out of the low back! Hip Extension is NOT Lumbar Extension 😩 Yes, they sometimes work together but that’s not the training goal here. Happy weekend ☀️ @kinstretch #functionalrangesystems #functionalrangeconditioning #kinstretch #frcms #flexibility #mobility #makeshitworknice #controlyourself #hipextension #glutes #hipmobility #movebetter #feelbetter

“CARs is a skill that translates into every other skill.” @drandreospina Controlled articular rotations (CARs) are the only training tool I’m aware of who’s purpose is to explore the joint workspace that you need in order to do anything else that you want with your body. It’s the only thing that isolates a joint and it asks it to do its own thing in isolation of other joints. If your individual joints work properly and meet your system requirements, then your whole body has freedom to learn movements as you want/need. 1️⃣ Standing Hip CAR 2️⃣ External Rotation Lift-offs in hip flexion 3️⃣ Internal Rotation Lift-offs in hip abduction 4️⃣ Partial Hip CAR with a yoga block at front of pelvis to monitor movement in pelvis and low back. Note this is not random blocking but blocking that is specific to my compensatory tendencies. Lots of @functional_range_conditioning coaches have CARs routines posted. @drmosesbernard has daily live CARs on his IG. I have multiple CARs routines in all sorts of base positions on my YouTube channel. If you had time to read this, you have time to do some damn CARs! 🤣🤣 @kinstretch #functionalrangesystems #functionalrangeconditioning #frcms #kinstretch #makeshitworknice #controlyourself #flexibility #mobility #jointhealth #jointtraining #controlledarticularrotations #movebetter #feelbetter

Tight Hips?? Hip Internal Rotation loads the deep capsular tissue. Training the deep stuff frees up capsular workspace. Greater capsular workspace gives you the ability to create more overall joint workspace. Free the capsule and you free the hip - train rotational deficiencies before linear ones. I like this supine hip internal rotation set up because it works particularly well for people who struggle with a closing angle pinch in bear sit (pinch at the front of the hip in flexion). This is my first post in a long time 😬 just needed a break….but live classes via my website are ongoing as is my monthly membership of @KINSTRETCH classes. Recent classes include Hip Internal Rotation class (this post is a clip from that class), plus classes focused on: - Shoulder Internal Rotation - Hip Flexion / Extension: Front Splits prep - Hip Abduction + Straddle - Toes, Ankles and Knees - Knee Flexion Snack (short class) Try out these or any of the 40+ classes for a 7-day free trial. Join for $49/month and cancel anytime. DM me for more details, or click the link in my bio to become a member. Go to Classes/On-demand Classes to view the video library. Once you are logged in as a member, you can view detailed class descriptions plus time stamps for each exercise shown in the class. @functional_range_conditioning @kinstretch #functionalrangesystems #functionalrangeconditioning #kinstretch #frcms #mobility #flexibility #hipmobility #controlyourself #makeshitworknice #hiphealth #hipsdontlie #movebetter #feelbetter

When FRC terminology is all you speak. Note: if you are truly trying to understand FRC terminology and acronyms this probably won’t help 🤣 HAPPY FRIDAY 💥 @functional_range_conditioning @kinstretch #functionalrangesystems #functionalrangeconditioning #kinstretch #frcms #controlyourself #mobility #makeshitworknice #jointhealth #fridayfunnies #dontbetooserious #laughatyourself

Speedy Splits 😝 Yesterday’s @KINSTRETCH class condensed into 45 seconds….if only achieving front splits went that quickly 😂 The full 60-minute video will be available shortly on my membership platform. Click the link in my bio for more details on the membership, or DM me with any questions. The second video shows my “favorite” part of the class….hip flexion passive range holds 😈😁 @functional_range_conditioning @kinstretch #kinstretch #functionalrangeconditioning #frcms #flexibility #mobility #controlyourself #frontsplits #makeshitworknice #strongandflexible #movebetter #feelbetter

@KINSTRETCH End Range Training with Bermuda 🇧🇲 Women’s National football ⚽️ team 💥 Hip flexion passive range lift offs 💥 Hip flexion hovers To these athletes, a range of motion is pretty useless unless they have active control over it. The same could be said for anybody too, not just athletes! End range training is all about teaching your CNS 🧠 how to control your sh*t! 😉 The more of your ROM that you can use and control, the more movement options you have available to you. You’ll move better and feel better. EXPAND ➡️ CONTROL ➡️ CREATE Curious about KINSTRETCH? Send me a DM and find a provider near you: https://functionalanatomyseminars.com/frs-system/kinstretch/ @kinstretch @functional_range_conditioning #kinstretch #functionalrangeconditioning #frcms #flexibility #mobility #controlyourself #makeshitworknice #hipmobility #hiphealth #womensfootball #bermuda