Alex Horn Coaching
@alexhorn_yoga ~ movement coach specializing in Yoga and Steel Mace Vinyasa
šŖ If youāve seen my free video guide, youāve seen the shield casts with the steel mace. In doing shield casts, you are building strength and mobility by training your muscles in their range of motion.
š If you donāt have a steel mace, you can absolutely do these without a weight or with simple hand weights. Itās not quite the same as having the weight on the end of a long stick like you do with a mace, but itās a close second!
āļøKeep a 90 degree bend in the elbows, and move slowly and deliberately. Keep the shoulders relaxed away from the ears and stay long in the neck.
š Give it a try and let me know how it goes!
š Want my free shoulder strength and mobility video guide? DM me or leave a comment and Iāll send it over!
03/07/2024
"I'm over 40. My body is just breaking down and that's why I'm living with pain."
āIām an athlete. Itās normal to go through cycles of injury and recovery.ā
āThis is just how my body works. I just have bad shoulders.ā
What are your limiting beliefs? Itās time to take action into your own hands and do the work to change your body and your mindset!
What challenges are you facing? What can I help you with now? Let me know in the comments and Iāll post a video for you!
19/06/2024
Iām heading for Indianapolis tomorrow for the ultimate swim nerd weekend š¤ ā¦.Iāll be swimming at the US Masters Nationals meet by day, watching US Olympic Trials by night!
I canāt wait to see our the future olympians swim their way to Paris, and Iām so excited to see this beautiful pool built in Lucas Oil Stadium! š¤©
š£ Do You Have Dowager's Hump? Hereās What You Need to Know! š£
Dowager's Hump, also known as kyphosis, is an excessive rounding of the upper spine that leads to a hu**ed back appearance. This condition can cause discomfort, pain, and reduced mobility.
Here's the lowdown on what causes it, why it's bad, and what you can do about it:
š¤ What Causes It?
1. Poor Posture: Slouching and hunching over time can lead to muscle imbalances and spine curvature.
2. Muscle Weakness: Weak upper back muscles can fail to support proper posture.
3. Tight Muscles: Tight chest and neck muscles can pull your spine into a forward-rounded position.
ā Why It's Bad
1. Pain and Discomfort: Dowager's Hump can cause chronic pain and discomfort in the neck, shoulders, and back.
2. Reduced Mobility: The condition can limit your range of motion and flexibility, affecting daily activities.
3. Self-Esteem Issues: The physical appearance of Dowager's Hump can impact self-confidence and mental health.
šŖ What to Do About It?
1. Posture Correction: Be mindful of your posture. Sit and stand tall, aligning your ears with your shoulders.
2. Strength Training: Focus on exercises that strengthen your back and core muscles.
3. Stretching: Incorporate daily stretches to improve flexibility and reduce tension. Chest openers to stretch your pecs and neck stretches to relax the levators can help.
4. Mobility Work: Targeted movements of the head and neck can help to improve mobility and reduce stiffness.
Don't let Dowager's Hump get you down! Take proactive steps to improve your posture and strengthen your back, neck and shoulders. š
Check the comments or DM me "GUIDE" for a link to my Free Guide for more Shoulder Strength and Mobility exercises!
11/06/2024
This was in my inbox today, in case anyone was thinking of getting some massage balls from RAD. Use code RADDAD FOR 25% off š
The two massage balls I used in my free video guide were the RAD ROLLERS. Donāt worry if you donāt have this brand, but I do like them! Iām not affiliated, if youāre wondering. Just sharing my experience! š«¶
š If you want my free guide to improving strength and mobility in your shoulders, comment GUIDE and Iāll send it over to you!
Have you been getting my emails? If not, let me know in the comments.
06/06/2024
I love my RAD roller balls! I use them all the time. They have absolutely helped me to get results. What is something you love and use all the time? Drop it in the comments.
02/06/2024
I love what I do and I am here to help you. Want to learn more about getting stronger and more mobile? I'd love to help you understand whatās going on with your body and to provide a solution. You might not be ready to work with me yet, and thatās ok. Committing to change is a big deal. Drop an emoji if youād like to learn more.
Do you have a favorite place to swim? Share a picture of it in the comments below!
Yes or No--- were you able to access the free video guide you requested?
What can I help you with today?
16/05/2024
Dealing with shoulder pain is exhaustingā¦
It can be really hard to even know where to beginā¦
I get itā¦
Iāve seen this over and over againā¦
Triathletes and swimmers who areā¦
exhausted and overtrained
constantly injured
going back to PT over and over again
not making the progress they think they should
The good news is...there IS a way forwardā¦
Iāve just opened my brand new FREE Community Facebook Group called Strength and Mobility for Triathletes and Swimmers where Iāll be sharing helpful tips and resources for athletes looking to improve their shoulder health and their performance in the water.
Itās free to join. The link to access it is in the comments.
15/05/2024
I have some exciting news that Iāve been waiting to share with youā¦
As a movement coach, I work with triathletes and swimmers who are looking to build strength and improve mobility, particularly in the shoulders.
For the past several weeks, Iāve been putting together a video guide called My Top 3 At-Home Exercises for Building Shoulder Strength and Mobility for Triathletes and Swimmers, so They Can Return to Their Training, Pain-free.
In the FREE Guide Iām sharing three simple ways of releasing tension, improving mobility and strengthening the muscles surrounding the shoulder joint.
If youād like a copy comment GUIDE below and Iāll send the link over via private message.
14/05/2024
I used to believe that yoga alone was enough. And then I discovered the power of training asana under load.
š„Engagement of our muscles under load builds strength & power.
š„High intensity interval training (HIIT) improves cardiovascular health.
š„Moving in different ways under load enhances mobility.
š„Practicing under load helps build awareness of the body in space - it improves proprioception.
š„Strength training and stretching stimulate synovial fluid in the joints, which reduces inflammation and pain.
Come check out my steel mace vinyasa & conditioning classes Sundays at 8am at Tribe in Roscoe Village, Chicago, or join us online! Steelmaceyogaflow.com
Videos (show all)
