Couch Stretch (Done Right)

  This stretch is a very very well known stretch among the CrossFit community. Most gyms teach it during their first intro week and it’s definitely a go to stretch for most coaches after the WODs. I’ve been seeing a trend with the set-up of this stretch, which is not allowing athletes to stretch the correct [...]

Muscle Spotlight: Posterior Tibialis

We've been doing a lot of work on this muscle in my mobility classes, so I think it deserves some spotlight. Working on this muscle helps with ankle mobility, arch activation and pain in the lower leg/foot. Check it out! Muscle in the Spotlight: Posterior Tibialis Location: this muscle originates on the posterior surface of [...]

Muscle Spotlight: Levator Scapula

  Muscle in the Spotlight: Levator Scaplua Location: this muscle originates from the first 4 cervical vertebrae and inserts onto the top/medial angle of the scapula (shoulder blade) Function: - elevates and rotates the scapula downward - rotates and sidebends neck to the opposite direction   The levator scapula creates movement in the neck and shoulder [...]

Muscle Spotlight: Diaphragm

Muscle in the Spotlight: Diaphragm Location: The diaphragm lines the bottom of the ribcage/thoracic cavity, separating it from the abdominal cavity. It has attachments to the lower 6 ribs, xiphoid process (end of sternum) and the upper 3 lumbar vertebrae. It also has connections to the psoas muscle and the quadratus lumborum. Function: This thin [...]

Learn Yourself Lesson: The Suprapatellar Pouch

If you have one or more of the following this is going to be magical information: knee pain (this is not a substitution for medical advice) difficulty keeping knees out while squatting run a lot jump a lot knees go forward when you squat sitting a lot The suprapatellar pouch and surrounding area is a [...]