'OPEN-SHOULDER' POSITION vs. 'SHOULDER-MOBILITY':

A loaded open-chain tool for developing mobility in the thoracic spine & 'open-shoulder' position. One thing which should be understood from the outset is that 'open-shoulder' refers a FORM (or, rather, and ANGLE under the armpit between your tor...

THE WHAT:
Simple stretching variations for regular use toward mitigating & reversing kyphotic posture. Whether through lifestyle or practice habits, 'kyphosis' is characterised by excessive hypertonicity in the anterior musculature of the upper-body, translating to general "tightness" in both 'pr...

THE WHAT:
A basic overhead (OH) shoulder-stabilisation and range-of-motion (ROM) sequence to help keep your shoulders in their sockets. For those who are extremely hyper-/flexible, working with rotations WITHIN the end-ranges will help to build STRENGTH there (ie. 'stability' in this context') to...

THE WHAT:
Simple contexts for exploring & developing the ranges of lumbar extension in a low-intensity manner, simply by locating and “releasing” any excess, “superficial” tension being held in both the abdominal and lower-back musculature. BE MINDFUL of your sensations and AVOID stretching too “...

THE WHAT:
Fundamental static stretches affecting the "hip-flexors" & quadriceps complex. Whist incomplete in themselves for developing sustainable and USABLE ranges in the long-term, their convenience allows them to be more easily cultivated into an habitual daily practice, one of the most powerf...

THE WHAT:
The 'Prone tail-reach' & 'Scorpion tail' are isolated movements which will assist in the development of hip-flexors & trunk rotational mobility and range. It also develops the patterning for what is ultimately a TRANSITIONAL tool which can be incorporated into locomotion and low-floor w...

THE WHAT & HOW:
The 'Handstand-7' is a fundamental structural awareness drill which facilitates learning the sensation of a "stacked" structure, i.e. having the hips stacked over the shoulders stacked over the hands in an alignment which results in supporting your centre of mass (around the pelvi...

THE WHAT:
The wall-facing tuck-handstand can play a double role in practice. Firstly, in the context of HANDSTAND practice, it can be used to explore to pattern the structure & form of the tuck HS, build proprioception of the legs & accustom to the stresses particular to the form.

Secondly, wall...

THE WHAT:
A range of back-bridging development drills for improving range and mobility in global spinal-extension (also strongly affecting overhead shoulder-flexion range), also incorporating expression of TRANSVERSE ROTATION in the ‘Wall bridge-rotations’ and ‘Low-bridge wall-rotation’ forms. As...

THE WHAT:
A progressive mobility form developing global extension and (other than 'Posting') a rotational pattern which facilitates seamless entrance & exit from a back-bridge position.

As with its shorter brother, the 'Low-bridge rotation', this intrinsic rotational quality opens up immediate c...

THE WHAT:
The 'low bridge' is a context which has the dual benefit of developing mobility in the anterior chain, as well opening up movement possibilities. As the lumbar spine is also in a much more neutral position than in a high-bridge, for example, it can still be practiced even by those with ...

THE WHAT & HOW:
Contexts for expressing & developing the strength, stability, structural awareness, and adaptability of the fundamental high-bridge form. As with all regressive and progressive ‘global-extension’ forms, always work with the intention of spreading as much of this extension as EVENL...

THE WHAT & HOW:
Contexts for expressing & developing the strength, stability, structural awareness, and adaptability of the fundamental high-bridge form. As with all regressive and progressive ‘global-extension’ forms, always work with the intention of spreading as much of this extension as EVENL...

THE WHAT:
Whilst a simple conditioning context expressing capacities in the fundamental ‘High-bridge’ form, ‘Bridge-walking’ also challenges the practitioner’s structural-awareness & coordination. This is namely with regards to the SIMULTANEOUS stepping of the OPPOSITE hand/foot, making it a CONT...

THE WHAT & HOW:
Contexts for exploring a controlled transition from standing, into bridge. Whilst in its isolated practice (standing/Sissy-squat to bridge & returning) significant control in back-bending range is requested & developed, in the integrated variations it ultimately serves as a bipeda...

THE WHAT & HOW:
A fundamental & easily accessible context for development of the 'open-shoulder' position (facilitating overhead arm-flexion range) in a loaded, isometric context. As part of its form & execution, the 'hollow-body' position is also drilled & conditioned in a prone position, resist...

THE WHAT:
A foundational bodyweight strength exercise which develops transferable understanding and conditioning of the fundamental "hollow-body" position. This characteristically globally-concaved structure is fundamental in that it produces maximal TENSION in the body, radiating from the inside...