Niek Wulkea Health & Fitness

WRIST MOBILITY

The Initiator of Movement Culture and World-Renowned Movement Practitioner (aka Human) Ido Portal emphasizes the importance of adaptability within the Body's Soft Tissue.

Tissues in the body should be pliable and at the right times relaxed in order to learn, create, practice and experience New Movement Patterns.

And the wrists are no exception :)

I've posted a small wrist mobility routine adapted from Ido Portal on my Instagram Page,
Check it out and let me know what you think!

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ELDOA

ELDOA is a revolutionary technique created by a highly practiced Osteopath named Guy VOYER DO.

A potent weapon for mobilization and release it has the power to kickstart healing in the body and create change in one minute!

For a more detailed summary check out my Instagram page at

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Or take a look at MindPump Media's video series (link below), it's a great routine!

https://www.youtube.com/results?search_query=mindpump+media+eldoa+video+1

CAN YOU GET INTO FULL EXTENSION?

The Wrist is a Beautiful joint of your Body. It's mobility allows for all sorts of expression of the hand and its high functionality makes it crucial to movement and object manipulation.

One of the key movement ranges of the wrist is extension,.

If you have extension you have stability. If you have stability you have options.

Check out my Instagram Page for the full breakdown!

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HOWS YOUR GRIP?

Your wrist flexors can take a beating because as humans we are always gripping, grabbing and squeezing. This can leave your forearms tight.

A little love goes a long way! A simple tactic you can use anywhere at any time can release your flexor muscles in your forearm restoring Range of Motion!

Check out my Instagram Page for the step through!

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RESETTING THE SHOULDER WILL RELEASE THE SHOULDER

If you've got muscular tension in your shoulders a simple exercise is to ensure the shoulder is neatly set into its socket.

By placing the shoulder joint in Native position we can release any muscular tension by having the muscles follow suit.

For the full rundown check out my Insagram at

NiekdebrouwerHealthandFitness !

GETTING INTO OVERHEAD POSITION

If you find yourself hyperextending when in overhead position a good place to start is your thoracic spine.

If your thoracic spine is stuck in flexion the shoulder is no longer in an optimal position to be fully flexed. By releasing the thoracic spine we can put the shoulder into optimal positioning and get into overhead.

For the full step through check out my Instagram at:

NiekdebrouwerHealthandFitness !

How do your arms hang?

If you have internal rotation at the shoulder, in a relaxed position your arms will hang with thumbs facing to the midline of the body, affectionately known as gorilla arms.

One of the factors that contribute to this is tension in the anterior delts.

To check out a simple mobilization that you can do anytime, anywhere visit my instagram page at:

NiekdebrouwerHealthandFitness !

Pinchy Shoulders?

if you have shoulder issues one of the easy cure-alls is hanging!

Dr. John M. Kirsch, the author of "Shoulder Pain - The Prevention and Solution" explains how we can use hanging to heal shoulder impingement, increase shoulder mobility and reestablish proper shoulder function by passive hangs.

For the full procedure and explanation visit my Instagram Page at:

NiekdebrouwerHealthandFitness

Got a Bone Spur?

When you lose dorsiflexion in the ankle your body can come up with some pretty gnarly recovery strategies.

One of these is laying down bone and fat in order to compensate for instability during locomotion in the body. Feel the back of your foot, do you have a small eggy bump just above your heel, thats a bone spur.

Easily fixable! Check out the video on my Instagram page for the full rundown!

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COLLAPSED ARCH PART III

Last but not least is your Heel; more appropriately your calcaneus.

When the arch collapses the heel can get locked off axis. This mean 1 of the 3 pillars of the foot is unstable preventing you from reestablishing your arch.

Pinning your foot in dorsiflexion and giving it a wiggle can release the calcaneus putting it back in its proper position allowing you to reestablish stability and power dynamics by recreating your arch.

Check out the video on Instagram!

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COLLAPSED ARCH PART II

The second half of the equation to a collapsed arch is your Pernoeals. These are the muscles that run the outside of your calf and when your arch is collapsed they are working overtime to stop your foot from rolling to the inside.

This gives us the same issue as our last post + knee pain.

The Quick fix: Grab a lacrosse ball, unglue that tissue, get some blood flowing in and out and make those muscles supple and buttery again!

Check out the video on my Instagram page!
NiekdeBrouwerHealthandFitness