Stretching Time Lapse
Stretching your muscles is important. Simple as that. There is a lot of nonsense about stretching out there, but when you stretch with awareness and in a mindful manner you can feel your body ease up. Paying attention to your form (core activation and symmetry) and correct breathing during stretching will help you unlock the muscle tightness mechanically, neurologically and hormonally. It's not difficult, but it takes time to learn and to accept that sometimes you really must hurry up slowly. Check us out at www.resilientthree.com, on FB, Instagram and twitter.
Resilient 3 - Floor is Lava
Go out and play! Life gets too serious and tiring. Find some trees and pretend to be Tarzan. Or Spider-Man. Or just the amazing tree climbing dude. A workout like this challenges every part of your body, it forces you to think a few moves ahead, and requires a bit of daring as well. This causes you to activate most of the different movement related neural pathways and even the creative and cognitive parts of your brain. No two runs are ever going to be the same and it will never get boring. Despite the minor scrapes, cuts and bruises, big smiles all around! For more awesome movement related content, please visit our website at www.resilientthree.com and follow us on social media (@r3silient). Please subscribe to our channel and feel free to share this video.
Resilient 3 - Action
An action packed compilation of me having a bit of fun. This is movement! For more movement ideas, please visit out website, www.resilientthree.com, and follow us on social media (@r3silient). Don't forget to subscribe to our channel and feel free to share this video.
Resilient 3 - Breathing Basics
Most of us breathe badly. The poor breathing technique can cause problems in body mechanics, hormonal issues, digestive problems, even headaches and low energy. Check which way you breathe. For more movement videos please visit our website at www.resilientthree.com and follow us on social media. Don't forget to subscribe to our channel and feel free to share this video.
Resilient 3 - Shoulder Mobiliser
A lot of people suffer with painful, stiff and restricted shoulders. It's because they never move them properly through the full range of motion. In order for the shoulder to be strong and healthy, it needs to be challenged regularly. I went through three shoulder reconstruction operations in my late teens afte ice hockey injuries - with awareness and attention to movement my shoulders are better than they ever were. Start by moving slowly and with great awareness. Explore the movement to the end range and challenge by an extra 1% where you feel it stopping. Don't force anything - slowly tease the movement and it will pay you handsomely. For more movement ideas, please visit our website at www.resilientthree.com, and follow us on social media. Don't forget to subscribe to out channel and feel free to share this video.
Resilient 3 - Seated Spinal Waves
These spinal waves are a great way to immerse into movement whenever and wherever you are. The three cardinal movements (flexion/extension, lateral flexion, rotation) can be easily achieved, even in the comfort of your office or home. The idea is to move very slowly to begin with and to feel your way through the movement as it ripples through the spine, one segment at a time. Rushing the movement will only hinder your practice and reinforce the existing restrictions in the spine and the rib cage. Gradually speeding up the movement will produce the fluid cascade of harmonious movement and truly unlock your rib cage and spinal mobility. Be very aware of your body through the movement and you will gain the greatest benefit. For more ideas, please visit our website at www.resilientthree.com, and follow us on social media. Don't forget to subscribe to our channel and feel free to share this video.
Resilient 3 - Bench Climb
You don't always need to go to the gym to get a workout in. Look around you. Use your imagination and utilise the everyday items in creative ways and you will spend your time exploring movement and the limits of your own ability. Also it's great fun and you can add so much variety that no two workouts are going to be the same. With this simple bench climb you can test your core stability and strength, mobility, flexibility, coordination and agility. For more movement ideas, please visit our website at www.resilientthree.com, and follow us on social media. Don't forget to subscribe to our channel and feel free to share this video.
Resilient 3 Hanging Compilation 1
Hanging work is great for many reasons. The simple passive hang gives you a good stretch and can work is decompression therapy for the back. Activation hangs draw attention to the form and core activation before you confuse it all with any ballistic movements. The L-Sits, rotations, chin ups, traverses and others are just another fun way of exploring what you body is capable of. Enjoy. For more movement ideas, please check out our website at www.resilientthree.com and follow us on social media. Please don't forget to subscribe to our channel and feel free to share this video.
Resilient 3 - Inverted Crunch
The inverted crunch is a great exercise for the whole body. It relies on good core and arm strength, as well as ability to grasp with the legs and hands. The concentric and eccentric contractions of most mid section muscles are achieved and full extension at both extremes of the movement enable full contraction/relaxation cycle of the muscle fibres. Ensure you have securely interlocked your legs around the branch before letting go with your hands! For more movement ideas, please visit out website at www.resilientthree.com and follow us on social media. Please subscribe to our channel and feel free to share this video.
Resilient 3 - Manual Foot Mobiliser
If you are suffering with tightness in the leg and foot muscles, balance problems or muscle weakeness (non neurological), get cramp, plantar fasciitis pain, or find your legs getting tired very quickly when running or walking, help is at hand. This manual foot and ankle mobiliser video is helpful for many joint and soft tissue related foot and ankle problems and can be applied anywhere, anytime. Your feet are robust and hardy pieces of kit, designed to handle forces many times your body weight - you can be quite vigorous and firm with this. You will not be able to cause damage, unless you really try. If any problems persist even after several session of this manual foot and ankle mobiliser, please contact your local sports chiropractor for more specific treatment. For more movement ideas and education, visit our website at www.resilientthree.com and follow us on social media. Please subscribe to our channel and feel free to share this video.
Resilient 3 - Ankle Flexion Test
If you are struggling with tightness in the lower legs and ankles, you can use this simple ankle flexion test to gain objective data. Stand with head, back and heel against the wall. Make a mark on the wall where your finger naturally rests, slide down the wall (off loading the other leg) keeping the knee tracking straight over the foot. Do not allow the knee or the foot to rotate. Mark the bottom of the movement when your heel starts to lift off the floor. Measure the distance between the two marks. Compare the legs. Gross asymmetry (more than a couple of centimeters) can indicate on ongoing injury on the more restricted side, and may be an indicator of higher risk of future injury. Once the cause has been identified (by your chiropractor or other therapist) you can repeat this test during your rehab to gage your improvement. Visit our website for more movement ideas and education at www.resilientthree.com and follow us on social media. Please subscribe to our channel and feel free to share this video.
Resilient 3 Superman
The Superman is a great exercise for engaging the core, the shoulder and the hip stabilisers together. Smooth and controlled movement relies on the ability to maintain form during the extensions as well as the transition phases of the exercise. To begin with it may be necessary to only move the arms or the legs. Once good control and form are obtained then it is beneficial to move both, the arms and the legs together. Always go for the smoothness of movement without compromises in the spinal angle. It can be very helpful to perform the exercise exceedingly slowly at times to give the brain enough time to compute the movement properly. For more ideas, please visit our website at www.resilientthree.com and follow us on social media.
Resilient 3 Thoracic Spine Mobiliser
This easy thoracic spine mobiliser (Cat - Camel exercise) is an old favourite of mine. You can gain a lot of movement in the spine and the rib cage, positively affecting breathing and even digestion. You can also challenge the proximal hamstring and gluteal mobility by keeping the hips as still as possible. For extra benefit you can sync your breathing to the movement and really start immersing yourself into the rhythm. Remember to not use your head as a lever so as to not strain the neck. The head only moves as far as comfortable. Relax the shoulders and arms and let you ankles and feet just dangle on the floor. Don't forget to visit our website, www.resilientthree.com and follow us on social media. Please subscribe to our channel and feel free to share this video.
Resilient Three - Resilient Movement June '18
Resilient Movement Workshop is coming to Shepperton, UK, on the 9th and 10th of June 2018. This action packed weekend includes tons of practical advice from the presenters, Mika Janhunen and Peter Neisz and plenty of science to satisfy your curious mind. Efficient and varied movement is the foundation for a healthy and resilient body, which will help you boost your athletic performance and reduce the likelihood of future injuries. Visit our website: http://resilientthree.com/product/movement-life-seminar/ to book your place today!
Resilient 3 Plank Compilation
The plank is a useful static contraction exercise, that has been used as the plank challenge for a few years now. It activates the core muscles, it relies on sufficient strength and endurance, as well as efficient utilisation of all the musculature is question. Yet, planking can get a bit boring. Why not Jazz up the routine a bit with these plank variations and make it a bit more interesting. Check out our website at www.resilientthree.com, follow us on Facebook, Instagram and Twitter. Please subscribe to our channel and feel free the share this video.
Resilient 3 Posterior Chain Stretch Sequence
Tight legs? never been able to touch your toes? hamstrings and calves begging for mercy? Have a look at the posterior chain stretch sequence. This is theway of affecting the movement of whole leg extension (of which hamstrings and calves are a part) in a more holistic manner. This logical way of starting from the toes and working through the leg allows all of the components to lengthened, producing a net improvement in the flexibility. All positions should be held for 60-90 seconds, intensity should be 3/10 (not painful) and the breathign should remain relaxed and easy. Take your time with it. Stretch every day for 4-6 weeks and you should see a massive improvement. Check out our website www.resilientthree.com, follow us on Facebook, Instagram and Twitter. Please subscribe to our channel and feel free to share this video.
Resilient 3 Foot and Ankle mobilisers, Part 2
Ankle and foot mobility are often neglected, yet well functioning feet and ankles are integral in providing your brain the abundance of proprioceptive feedback that it requires for balance, performance and injury prevention. Improving the mobility through the ankle and the foot can boost your movement efficiency and help relax tension in thelegs and the low back. Variety in training is the best way to prevent repetitive strain injuries, to enhance athletic ability and to boost performance. Check us out at www.resilientthree.com, follow us on Facebook, Instagram and Twitter
Resilient 3 Stairs, Compact Crawl
Use your imagination and turn everyday objects and tasks into tests of your athletic ability. The Compact Crawl up and down the stair enhances coordination, balance, mobility and agility. Variety in training is the best way to prevent repetitive strain injuries, to enhance athletic ability and to boost performance. Check us out at www.resilientthree.com, follow us on Facebook, Instagram and Twitter
Resilient 3 Animal Locomotion Compilation
Animal Locomotions are great for adding variety in your training routine. They challenge the system in numerous ways, integrating strength, balance, coordination and mobility aspects into smooth transitions across the body, activating most muscle groups. Variety in training is the best way to prevent repetitive strain injuries, to enhance athletic ability and to boost performance. Check us out at www.resilientthree.com, follow us on Facebook, Instagram and Twitter
Resilient 3 - Extension Press
This extension press combines strength work for the shoulders and the core, as well as huge amount of coordination from toes al the way to the fingers to keep the movement smooth. Check us out at www.resilientthree.com, follow us on Facebook, Instagram and Twitter. Feel free to subscribe to our channel and share the videos.
Resilient 3 - Knee to Elbow Press
Knee to elbow press is a static hold exercise for the shoulders with trunk and leg movement. The idea is to challenge the stability of the upper body by activating the trunk rotators and hips in a controlled and smooth movement. This also tests your available hip mobility, as stiffness in the hips will result in jerky and swinging movement of the body. Check us out at www.resilientthree.com, follow us on Facebook, Instagram and Twitter. Feel free to subscribe to our channel and share the videos.
Resilient 3 - Wrist Mobilisers
These wrist mobilisers are easy to do whenever and wherever you are. They enhance the available range of motion in the wrist and hand, and can help reduce a lot of the common ailments around the wrist and elbow. A word of caution, DO NOT LOAD FULL BODY WEIGHT onto the wrist! As you stand up only lean into the movement as far as there is a non-painful stretch. Use this as a part of your thorough warm up before any hand balancing or hanging work to gain the best performance and to reduce likelihood of injuries. Check us out at www.resilientthree.com, follow us on Facebook, Instagram and Twitter. Feel free to subscribe to our channel and share the videos.
Resilient 3 Stairs Squats
Use your imagination and every objects turn into fun physical challenges. Such as the stairs. Use the squat position to go up and down then stairs and you can engage the leg and core muscles in a completely different manner. Reversing the movement will become a test of coordination and balance.
Resilient 3 - Ski
Some of the highlights from Morzine - Avoriaz January 2018. Conditions and weather were variable, skiing was great, company even better. Check out www.resilientthree.com for more fun ways to challenge yourself, to push your limits and to learn new skills. Follow us on Facebook, Instagram and Twitter for more daily updates.
Resilient 3 Impromptu
A compilation of my short impromptu Parkour session in Kingston (UK) when waiting for my daughter in her language school. All this stuff is first take shots, none of it was rehearsed or scouted. I simply had a look at the structures surrounding me, set up my GoPro and had a little play. Check out our website at www.resilientthree.com, follow us on Facebook, Instagram and Twitter
Resilient 3 Beast Walk
The Beast Walk is an easy introduction to quadrupedal movement. The smooth movement relies on good core stability and shoulder and hip coordination across the body. Reversing the movement will also challenge your coordination and engage your movement problems solving skills. Check us out at www.resilientthree.com and follow us on Facebook, Instsgram and Twitter. Feel free to share the video and to add your comments.
Resilient 3 Tricep Dip
Tricep Dip is an easy exercise to do when in the office. All you need is a chair. Using a swiveling chair adds a bit of dynamic stabilisation into the exercise and helps engage the core and scapular stabilising muscles more fully. Check us out at www.resilientthree.com and follow us on Facebook, Instsgram and Twitter. Feel free to share the video and to add your comments.
Resilient 3 Gorilla Walk
Gorilla walk is an easy introduction to movement based hand balancing. Adding movement to the inverted shoulder press engages a wider array of trunk and shoulder stabilisers, allowing the brain to compute the movement more fully. Check us out at www.resilientthree.com and follow us on Facebook, Instsgram and Twitter. Feel free to share the video and to add your comments.
Resilient 3 Quick Foot Mobilisers
Look After Your Feet and Your Feet Will Look After You! The functioning of your feet determines the muscle tone in your legs. It directly affects your balance, coordination and strength. Better working feet will help you perform better and suffer fewer injuries. So kick off the shoes and socks. Wiggle your toes. Try a few of these foot and ankle mobilisers when walking around in the office or at home tomorrow. Better yet, do them barefooted outside in the grass or dirt. Use 'em or lose 'em. Check out our website at www.resilientthree.com and follow us on Facebook, Instagram and Twitter. Feel free to share and to comment!
Resilient 3 Headstand
Headstand is one of the best ways to get started with inversion work. Learning to stabilise your spine and shoulders in various positions is great for your movement efficiency and repertoire of skills. Getting comfortable in different positions is a great confidence booster and can help you overcome hiccups in terms of other tricky moves. Add a bit of variety into your days and have fun learning new skills. Also, you don't need to leave the office, get changed or even get sweaty. Train smart. 😉 Check us out at www.resilientthree.com, follow us on Facebook, Instagram and Twitter.
Resilient 3 Stairs Reverse Crawl
Using your imagination turns everyday objects and activites into training challenges that can test your strength, balance, coordination, core functioning, and daring. The reverse crawl up stairs makes you think your way around the move because it is very alien. With a little practice you can become smooth and maintain good form. Also, adding little pockets of variety into your days goes a long way to ease boredom and can help you enhance your adaptive movement range, leading to greater movement efficiency and hence improved performance and reduced risk of injury. Train smart. 😉 Check us out at www.resilientthree.com, follow us on Facebook, Instagram and Twitter.
Resilient 3 Hamstring Curl
Hamstring strength is important to most athletes. Make your hamstring curl a more integrative move as you include unstable platform, shoulder strength and mobility, and Core stability aspects. You don't need the static machine in the gym. Doing a few reps multiple times per day let's you hit big repetition numbers daily with good form throughout. The repeated stimulus in frequent intervals can speed up adaptation process. This nifty move can activate the hamstring across a large proportion of the muscle. Also, you don't need to leave the office, get changed or even get sweaty. Train smart. 😉 Check us out at www.resilientthree.com, follow us on Facebook, Instagram and Twitter.
Resilient 3 Get Up Challenge
Getting up from a seated position on the floor without using the hands is indicative of ones functional ability, or inability as it may be. According to research, failure accomplish this task carries an elevated risk of injuries and higher mortality. Test your movement problem solving skills and your functional ability (strength, mobility, coordination, stability and balance) with this simple test. Feel free to comment how many different ways you can do it! Check us out at www.resilientthree.com, follow us on Facebook, Instagram and Twitter.
Resilient 3 Planche Press Up (Supported)
Planche Press Up is a gymnastic and calisthenic move that is a serious challenge to your core stability and strength. In relies on full integration of the core and the hip and shoulder stabilisers. In this supported version you can get started in developing the strength required for the full version. How far can you lean forward?
Resilient 3 Pike
The Pike is a basic gymnastic move that is important to us all. Good technique relies on lower abdominal activation and therefore can reduce the hip flexor dominance. The second emphasis is on the clean hip hinge movement which can alleviate persistent proximal hamstring and glute tightness. Can lift both legs? Without rocking back and forth? Check us out at www.resilientthree.com, follow us on Facebook, Instagram and twitter.
Resilient 3 Squat Mobilisation
Squats are not only about strength and power, but offer great benefits in terms of mobility, flexibility and even balance. They target all the joins in your feet, ankles, knees, hips and pelvis. Spending time and moving in the deep squat position can enhance your tolerance to end range challenges and to increase your tolerance to loading, both of which will help push the boundaries of athletic performance as well as injury prevention. You need no equipment, you won't get sweaty and it only takes very little time to gain benefits. Keep at it regularly and you will notice the differences. check us out at www.resilientthree.com, on Facebook, Instagram and Twitter.
Resilient 3 Stairs Bug
Use your imagination to turn everyday objects into ways of testing your limits and challenging yourself. The simple act of going up and down stairs can be turned into a test of your balance, coordinatin, strength and mobility with no extra equipment. Explore your limits and move. visit us at www.resilientthree.com
Resilient 3 Lateral Wave
The Spinal wave is perfect for adding a splash of mobility work into your busy schedule. You need no equipment, simply a little room to stand and 30 seconds to do it. By engaging your spine and allowing it to move through its' full range you are flooding the brain with proprioceptive stimulus as well as giving yourself a big hit of endorphines, both of which help reduce stress and to improve creativity and productivity. No more excuses - just move. Visit us at www.resilientthree.com
Resilient 3 Move
Just Move - Your life depends on it. Varied physical stimulation destresses your brain and helps it make sense of your body and your environment. There is no bad movement, be creative, combine disciplines and explore your ablities. Varied physical simulation offers benefits across the body systems and enables you to enjoy your daily activities more. Visit us at www.resilientthree.com
Resilient 3 L-sit
Physical challenges are important to us and we must try and accumulate at least a few minutes of meaningful movement each day. The L-sit exercise is quick and can be done with the help of any chair anywhere and it will test your shoulders, core and legs. Visit us at www.resilientthree.com
Resilient 3 Sloth Walk
Take your daily objects and use your imagination to utilise them in more fun and creative ways. The Sloth Walk on a handrail is a great test of your balance, coordination and core stability - and it's a fun thing to do, even on yoru way to worl or school. Visit us at www.resilientthree.com
Resilient 3 Jack Knife
If you are too busy and got no time to hit the gym you can get your daily movement training done in the comfort of your office. Try this Jack Knife exercise to get your shoulders, core and legs going. Visit us at www.resilientthree.com
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