Movement By McGregor Videos

INJURIES They suck and they happen. Two years ago today I was warming up for a heavy single squat when I injured my back. The rep itself was fine, but I lost my tightness and tension under the bar when I went to rack the weight. As I took a step forward I felt my mid back give out. It immediately stiffened up and I could not move much for several days. Slowly I started to get my movement back and was able to do some light movement and strengthening around my back and core. I tried to go back to barbell squatting a few times too soon and continued to irritate it. I eventually took a month off of squatting and then rebuilt my way back up. Looking back I may have been able to prevent this as I was trying to test my strength more than build it. This led to improper recovery and likely led to the injury. Secondly if I kept my tightness and slowly racked the weight I likely wouldn’t have done it either. Just wanted to let you guys know that we all get injured and set backs always happen. Focus on what you CAN DO and what you CAN CONTROL. There will be ups and downs but keep moving forward! You will get past it! #MovementByMcGregor #MovementImprovement

SINGLE LEG STABILITY
SINGLE LEG STABILITY . . The single leg Romanian/Stiff Legged Deadlift is one of the best movements to train single leg stability. This exercises forces you to use your feet/ankles and hips to control your knee position and keep balance while moving. Having optimal single leg stability is not only going to reduce your risk of injury but also improve your performance! First grip the ground with your foot 🦶 to create a stable base (I’m showing this with my hand 😂). You should have equal weight distribution between the base of your 1st toe, base of your 5th, and your heel. Keep your knee slightly bent, hips level, and hinge forward. Try to maintain a straight back and keep your knee aligned over your mid foot. Once you’ve mastered this movement without falling over, letting your knee cave in, or having one hip hike up/down, then you can start to load the movement up! Get moving. #MovementByMcGregor Want to learn more? Come see me for a free consultation at @mend.rx ! Book in through the link in my bio!

BOTTOMS UP KETTLEBELL PRESS . . The bottoms up kettlebell press is a great exercise for overhead shoulder stability. You need to rely on your shoulder stabilizers to not let the kettlebell tip over. The half kneeling position allows for better control of the core and puts more emphasis on the shoulder. As you press the bell overhead, ensure your elbow is aligned directly under the weight. Lighten the weight and add this movement into your routine. Get moving. #MovementByMcGregor Want to learn more? Come see me for a free consultation at @mend.rx ! Book in through the link in my bio! . . . #fitness #shoulderpain #shoulderstability #gym #homeworkout #workout #exercise #rehab #prehab #physio #shoulderrehab #halifax #bedford #novascotia

DESK MOBILITY . . Add this easy movement into your daily routine. Keep your core engaged (do not let your low back arch) and let your chest sink through your arms as you bend your trunk forward. You might feel a few friendly cracks and a lot more mobile in your mid-upper back. Get moving! #MovementByMcGregor Want to learn more? Come see me for a free consultation at @mend.rx ! Book in through the link in my bio! #DeskMobility #WorkFromHome #Movement #Mobility #Physiotherapy #Prehab #Rehab #Exercise #Halifax #Bedford #NovaScotia

DESK MOBILITY . . Add this easy exercises into your daily routine to help break up sitting posture and decrease stiffness or pain. Get moving! #MovementByMcGregor Want to learn more? Come see me for a free consultation at @mend.rx ! Book in through the link in my bio! #DeskMobility #WorkFromHome #Movement #Mobility #Physiotherapy #Prehab #Rehab #Exercise #Halifax #Bedford #NovaScotia

High Bar vs Low Bar Squat
High Bar vs. Low Bar Squat • • With the high bar squat the bar is going to rest higher up on your back along your upper trap area, whereas in the low bar it will rest lower on your back along your posterior deltoids. The different bar positions change the leverages of the lift. In high bar your torso will be more upright with more forward knee travel and greater depth. This will make the movement more quad dominant. In the low bar squat your torso will be more inclined forward, making the movement more hip/glute dominant with less forward knee travel and less depth. A key factor with both positions is creating as much tightness in the upper back as possible. This allows for a more stability and no force to be lost during the lift. I like to suggest for people to try out both versions. Everyone’s body type and proportions are different. Some will feel better and be able to lift more in one variation vs the other. Some people may also use more of a hybrid position in between. Do whatever works for you and get moving. #MovementByMcGregor • • Want to learn more? Come see me for a consultation at Mendrx ! With a personalized program, one on one treatment, and manual work, you will be able to decrease your symptoms faster and maximize your performance. Book in through the link in my bio!

THORACIC EXTENSION 🐪 • • The area where the bottom of our neck and upper back meets (cervicothoracic junction) tends to be stiff and in a flexed (forward) position with a lot of activities in life; paddling, studying, looking down at your phone, etc. Try this movement out and perform it several times a day to loosen up and get moving! #MovementByMcGregor @movementbymcgregor

BACK PAIN WITH SQUATS? • • A common fault I see while squatting is letting the hips shoot backwards when the weight starts to get heavy. We typically do this to increase the lever to help get the weight up easier. However, this causes increased stress in the small structures in our lower back which can cause pain. Instead focus on bracing your core and engaging your glutes in the bottom of the squat to push your hips forward. #MovementByMcGregor • • Want to learn more? Come see me for a consultation at @mend.rx ! With a personalized program, one on one treatment, and manual work, you will be able to decrease your symptoms faster and maximize your performance. Book in through the link in my bio!

LOW BACK STRETCH • • The QL (quadratus lumborum) muscle can get stiff and cause some discomfort with prolonged sitting or being in a half kneeling position. This is another muscle that is used a lot in paddling and many other activities! Find a doorway, try this stretch, and get moving! #MovementByMcGregor @movementbymcgregor