Ohfast

I have partnered with for our community rucking event. Join me this Sun Oct 22 at 9 am.

Click link in my bio to sign up and reserve your spot.

See event details below.

FULL EVENT DETAILS

Learn how to get more out of your walks. We are designed to walk and carry but how can we do it effectively without getting injured. Rucking is a great way to strengthen the body and get cardiovascular benefits at the same time. You will also learn about:

- the importance of posture, core and alignment to your body
- selecting and using the right equipment (packs, clothing and shoes)
- Rucking better (quality) and managing volume (quantity)

Please bring comfortable clothes and shoes, your backpack loaded with clothes no more than 1/6th of your bodyweight and fluids. If weather permits we will be going outside.

We will meet at the Toronto sign at Nathan Philips Square.

ARC'TERYX TORONTO - EATON CENTRE
Nathan Philips Square, 100 Queen St W
Toronto, ON M5H 2N1

The Subtalar Joint

This is such an important but overlooked joint. Many people know the the ankle moves from front-to-back but it also moves side-to-side. The subtalar joint allows for this.

Unlocking this joint with good manual therapy can free up your range of motion.

Creating Space

As a Performance Theapist one of my main objectives is to create space. After injury, training too hard or not moving enough the body is often in a protective (aka sympathetic) state.

My job is to calm the nervous system down by releasing muscles and joints (aka hardware) to allow the body to move freely. Then we program the right software (aka motor programs / movements) to get you to move well.

Creating space allows the athlete or patient move with a greater sense of ease. It feels more fluid and natural.

If your movement feels stiff or impeded come in for a treatment and I will get your joints moving with freedom, ease and fluidity.

DM us for more info.

Sleeper stretch & Bench.

Internal rotation is very important for the bench press. Having good internal rotation (about 70 degrees) allows your shoulder to get into an optimal position.

You can try a sleeper stretch to get into a better position before you bench. Look for future videos for instructions on how to do a sleeper stretch.

Squat Better.

This is a simple stretch to open up your hips. The next time you warm up for your squat drop into squat with your spine straight. With straight arms pushing your knees out. You can rock or rotate gently side to side to stretch your groin, adductors hip capsule. Try 5-10 rocks or subtle rotations and repeat 3-5 times.

The key 🔑 is keep your spine straight. You should feel the muscles in your upper back and shoulder blades the whole time. When squatting don’t lose integrity of your upper back. This is often breaks first before your torso or legs fail.

Posture up

Get straight to get strong 💪

START the pull with the back and not the front

Pull with your shoulder blades and not your arms. Focus on this and feel the difference 💪

Learning about your body never ends.

We aim to build life long relationships to educate our community about pain, injury and sustainable training practices.

Ankle mobility for better performance

More space in your ankles gives you more freedom to be at your best!

It's Good Form, Bad Form Friday!

When doing a pull up, work to feel more of your upper back as opposed to the front of your shoulders. To accomplish this, try to get your shoulders away from your ears and move your chin back. The ability to pull your shoulder blades down is highly dependant on your head position.

Check out my twin in red, his chin is forward and he is having difficulty pulling his shoulder blades down. Now check out the difference in my posture in green. I tucked my chin in so my arms can go back further and it's easier to pull my shoulder blades down.
Hope you get to try this next time you’re on the bar! 💪

Express ankle mobility and single leg strength