Alex Horn Coaching Videos

💪 If you’ve seen my free video guide, you’ve 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. 👉 If you don’t have a steel mace, you can absolutely do these without a weight or with simple hand weights. It’s not quite the same as having the weight on the end of a long stick like you do with a mace, but it’s a close second! ☝️Keep 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. 👏 Give it a try and let me know how it goes! 👍 Want my free shoulder strength and mobility video guide? DM me or leave a comment and I’ll send it over! #steelmaceyogaflow #movementismedicine #strengthandmobility #shoulderstrengthandmobility

I had an amazing long weekend in Indy with my Swedish Fish friends!! ❤️ I totally geeked out on swimming for four long days and never got tired of it! I was in the presence of greatness of all kinds, of ALL ages! Laura Val is my new hero - look her up! She’s an incredible 72 year old swimmer who broke several national records this weekend….and swam faster than me! I was proud to shake her hand in the diving well and congratulate her! Jen Mihalik kicked my a$$ in the 45+ age group and broke some national records, too. I saw Dara Torres and Regan Smith somewhat close up, and many, many superstars from way high up in the stands. I’m so inspired to keep working hard, get faster, and to just keep MOVING!! Thank you, Indy and my SWED family for a wonderful weekend!! ❤️❤️❤️ #usmsnationals2024 #mastersswimming #olympictrials2024 #usaswimming #fitover40 #fitover40 #iloveswimming #swimnerd 🤓

Try this MAGICAL neck stretch!
📣 Do You Have Dowager's Hump? Here’s What You Need to Know! 📣 Dowager's Hump, also known as kyphosis, is an excessive rounding of the upper spine that leads to a humped 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: 🤔 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. ❌ 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. 💪 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. 🌟 Check the comments or DM me "GUIDE" for a link to my Free Guide for more Shoulder Strength and Mobility exercises! #DowagersHump #PostureCorrection #SpineHealth #Kyphosis #StrengthTraining #Stretching #HealthyLifestyle #BackPainRelief #NeckPain #FitnessGoals #WellnessJourney #MobilityMatters

This past weekend, I competed with the totally awesome, almighty Chicago Swedish Fish Masters Swim Team in the Illinois State Masters Swim Meet. 💪 Our team placed 3rd and I did very well in my events and was happy with all my swims, including my very last event, the 100 back. It was a STELLAR swim! However, I got disqualified because I went past the 15m mark underwater. 👎 At first, I was super mad at myself....but now that it’s been a few days and I’ve cooled off, I am beginning to see it in a new light. I wear this DQ with honor! Heck yeah, I can get past that 15m mark! I like to say it’s my super power. Unfortunately, in the world of competitive swimming, it’s also illegal. 😕 An article in Competitor Swim states that “the rule was created to reduce unfair competition. Staying submerged underwater reduces drag and makes swimmers faster. But every person differs when it comes to how long they can swim underwater without coming up for air. By requiring all swimmers to break the surface of the water by the same distance, it makes the competition more equal.” Let’s just think about this. There are a lot of things that give swimmers an unfair advantage. Being 6’4” tall with a 6’7” wingspan gives swimmers an advantage. Having a more efficient stroke gives swimmers an advantage. Having better breath control gives swimmers an advantage. And yes, being able to kick underwater for 15m+ gives swimmers an advantage. But swimmers aren’t required to be of a certain height or have a certain wingspan to make competition more equal. We aren’t required to control our strokes or our breath in a certain way to make competition more equal. So why are we curtailed by our ability to kick underwater if we can do it?! Swimmers, I’m curious: how do you feel about this rule?