We are looking at a few practical variations to the crawl; sideways locomotion, and rotation. These movements can be combined seamlessly with the crawl to move more freely on the ground, and make for a great whole body exercise and co-ordination drill. Give it a try and let me know in the comments if you have any questions. music by http://TeskBeats.com

The Tuck Cartwheel is a movement skill that can be used to clear an obstacle during ground movement without having to stand up. This skill differs from the straight legged cartwheel, in that the level of the hips may vary as this technique is about passing smoothly over an obstacle, rather than performance and aesthetic appeal, which is impressive in it's own right, just not the focus here. This is easier than the standard cartwheel, and is an especially useful progression for people who have issues with raising their arms directly overhead. Music by http://TeskBeats.com

Sometimes you lose something important when you do things the easy way. There is something special about connecting closely to your environment and showing care and respect for your training space. This way of cleaning the mats is something I learned in my Shiatsu Dojo 15 years ago. I enjoy it because it's fun, challenging, and takes my mind away from my thoughts and into the present moment. It's an excellent way to start the day! Music by http://TeskBeats.com

This drill involves stabilizing the core in a crawling pattern by resisting the rotational force that comes from ipsilateral arm-leg balancing. This is used as an evaluation in the Functional Movement Screen system, but can also be adapted as a great exercise for balancing and Stability between the upper and lower body. Music by http://TeskBeats.com

Knee Circles are a simple and common warm up, but most people do them way too fast and forget to focus on the subtleties. music by http://teskbeats.com

Today we are looking at a trio of arm swing exercises to help improve the range of motion and "wake up" you arms and shoulders. This is followed by big slow shoulder circles to make for a really nice mobility routine and warm-up for the shoulders. This has been a big part of my personal mobility practice for over 15 years since I first learned them while studying Shiatsu therapy. The arm swings, I believe are from a Qigong sequence, but were appropriated as part of a good self-care routine for therapists between treatment sessions. I think this short routine is good for everyone and easy to make time for and do anywhere. Please let me know what you think, or if you have any questions. Music by http://TeskBeats.com

In this tutorial we break down a pragmatic breathing exercise that involves accessing your full lung capacity by synchronizing subtle movements with your respiration. This exercise is commonly known as the 3-part breath, as it involves a diaphragmatic breath, outward expansion of the ribs, and upward expansion of the shoulder girdle to create the space to fully inflate the lungs. There are variations involving lying, crawling, kneeling, and standing. the idea is to find the variation that is most comfortable to you. Music by http://www.TeskBeats.com

Here are a few variations for the "wall hang" and a sitting back hang on a low horizontal bar. The dead hang is an excellent exercise for shoulder mobility, but if it is not a comfortable range of motion for you, these variations are good ways to develop the required mobility without forcing uncomfortable positions that create unhealthy habitual compensations. Music by http://TeskBeats.com