Entrena con Heinrich Popow y Johannes Floors - Día 5

hello everyone and Welcome to our Mobility special I'm glad you joined us and I'm glad to have that I have Christoph with us who is going to explain us more yes so hi everyone um today we have our Mobility special workout we want to show you five exercises which you can also include in our other workouts and yeah the main focus is on the mobility we will include the whole body and yeah so we start and the position you're going in a large position step forward and then chest up straight one hand so you're doing one hand like this and the other hand together and then you're going open your arms like this and yeah you're watching your hands like this going with your hands open your upper part of the body 10 repetitions you can make it harder if you make it in the step a little bit longer but it's important uh that you stand safe that's really important and we're doing just the movement and important is not the speed of the exercise but more to do it really straight and as far as you can go so really open your upper part of the body it's a diner movement when you have 10 let me just switches the legs and you're doing the same on the other side perfect and as you're seeing all your harness is more spending on his left leg some and left which is behind that is okay the important is that he's standing really safe and it's also a kind of balance exercise so you have to find the balance while doing it because your fixation of your eyes is getting always with the hand and that's why it's a little bit hard what I notice is that it's really unstable for me so that's why I choose a little step only and have most of my weight on my left behind but if you have like um one normal egg and only one prosthetic you can do maybe a bigger step with a healthy side and a little step with the prosthetic side but of course you have to adapt and being safe and standing safe is more important than having a big step good so we have now two repetitionary signs and we do it twice so Johannes started again at the side we begin doing the same movement important also when you open your upper part of the body and you're having time control that your chest is up really straight and you can also rotate the head with your arms together so that we have the main space availability a little bit stronger with the balance but it's okay it's not that easy to be honest exactly good and the next one or the left side good job so now you see he's getting no more pressure on the on the languages in front so you can also do it both you can have 50 50 or note the legs in a different way important is that you can stand safe and during the mobility exercise in this part [Music] which part is easier for you what do you guess for me it's ways easier to have more weight on my leg behind and so I have my I have the length on my the weight on my leg behind me and I can control the stability with the second front but there's no way on this for me was easier but you should of course try different things what fits you the best because the focus on this exercise is on the mobility exactly so you did twice ten I did twice Ten Perfect good then the next one you stand in 50 50 and the mobility is above the back and also the upper part of the arms so stomach strong and then you cross your arms going down underneath so Flex a little bit going a little bit in the squat and then open the arms to the side you can also have the hands like this where you want to go do it like this perfect and going down again you're combinated with breathing that's really good your honest so do it like this deep Roofing in and then when you go down deep breathing so deep breathing in and deep breathing out perfect we do 10 repetitions exactly good job perfect so you could see also that he's bringing his hip in front while doing it and so we have a mobilization exercise from the back the pelvic the arms are showing us or a lot of muscle activities via mobilization [Music] and to be honest I lost count you lost God but I think I can okay good so break from breathing yeah sure we'll break just relax a little bit and then not too long break because we have Mobility workout and not about gaining muscle or something like this and then we continue with the second one so same situation as we did before and then open again check repetitions yes beautiful it's hot in this exercise you hold the balance or the better than before and works better than before okay but um and praise strong and stunning at the moment okay but um I think it's because I'm having like 50 50 of my weight yeah so really important thing again and you lost the count again yeah because you can't talk to me sorry sorry man no I'm fine but um I feel it's a really good exercise for the whole mobility in my spine and yeah if I would have a job where I have to sit like eight hours a day across my PC I think this is an exercise you should integrate in your daily life yeah it's a really good tool thanks perfect okay the next one is on the max so please go down on the map exactly on your belly so a similar exercise we also did with hangry because uh something like a cobra so he's going underneath and then the arms and then you get it a little bit in front get in with the hips to the ground and really extend yourself make yourself upright so it's also a stretching exercise for the abdominal muscles what we did and then you go back again [Music] exactly and you're making a round curve in the spine so mobilization in the spine in both ways that's really important yeah we also do General repetitions twice and this is a really Dynamic mobilization exercise [Music] how many do you get uh this is the third so I'm on my way to the first time in the Cobra okay a pretty slow exercise yeah but I think this is the key to Mobility take your time yeah so again the speed is not important as your eyes mentioned already so important is that we have the full range of motion while doing mobility exercise foreign [Music] [Music] [Music] relax a little bit everything and we do it one more time General repetitions where do you feel most throw my lower back I'll be honest because I don't know yes I turn on the muscles are they ever been going to get stretched when you're like this huh why don't you like this about my lower back up squeezed maybe doing am I doing it too much no I think it's okay pretty fine good so next time please foreign [Music] [Music] [Music] so you have exactly the opposite position to the cobra so it's a very Dynamic using the full range of motion while doing this Mobility exercise four more to go nice [Music] one two three [Music] just two foreign last time very good nice nice good job so okay the next one please go down on the back so now we're we have a lot of movements in the back with the Cobra and the other one so now we do it in like arms like this then lift your legs up please and then you rotate your hip to the right side and to the left side so important is that you try that the upper part of the body or the arms is laying down as far as you can get and the movement just come around the hip you can touch the ground or not touch the ground so important is that the movement the rotation movement comes out of the hip also when it's too hard for you you can just go on one side laying down on this side staying in this position first 20 seconds then come back and going back to the other side again then it's more like a stretching exercise or more blue to exercise in laying position we're doing it like in a dynamic way so we're doing 10 repetition the total five times on the left side five times on the right side so we have to do one more time on each side [Music] perfect good and come back to the middle and put your legs down short break for breathing just relaxing everything okay everything okay feels really nice and that's releasing what I had before due to the Cobra okay we use them a little bit yeah it's not getting released perfect good and then we do the second round if you're ready so arms in the known position again and then we go on to the right side and the left side [Music] yeah and even if this exercise is too hard for you you can also make it with the legs on the ground so just having contact to the ground with the feet and just moving the knees to one side or the other side so you don't have to do it with lifting up because when you do it lifting up then the spine you have more activity in the spine and more mobilization in the spine but if this is too hard for you for your muscles you can also put the legs down and do it with the knees okay like this like this exactly that is the easier easier thing but it's also possible good so I did 10 twice I did 10 twice okay good so then the last one is exactly in this position so you have the same position as you did before with a little bit spread of your legs a little bit and then you're bringing the knees one knee to the ground exactly like this inwards to the ground right and left and then you can also see that sometimes one side could be a little bit more mobile than the other side yeah it's okay so we're doing each leg ten times down touching the ground if you're not can't touch the ground just feel the direction of the ground I can't touch the ground exactly so the direction is also okay it's enough important is that the other part of the body is really standing or not standing but laying on the mat and having contact to the ground and the movement come just out of the hip so I think two on each side huh yeah one one two two perfect okay good show time for relaxing deep breathing in deep breathing out and then we're going for our last round for the day so same situation exactly as you did before and then knees to the ground or direction of the ground [Music] thank you [Music] everything okay fine at that point because I have to count okay but um I feel releasing some pressure and getting more mobility in the lips and with each repetition is going to get better okay so we do two more on each side [Music] and two perfect great job man nice thank you very much of course so this is this was our Mobility workout and as we said also in our other workouts these exercises you can include in our daily workouts and you can increase the repetition or increase the sets maybe doing it three times or four times important is that you're standing safe have a lot of range of motion and feeling comfortable while doing every exercise so thank you very much great job thank you very much and as we mentioned before the speed doesn't matter just do slowly in the range of motion is what is important in this exercise thank you for joining us have a good day and goodbye yeah bye bye