Moves You Should Do

Moves You Should Do

Articles, Lifting, Lower Body, Upper Body
Moves You Should Do This article was originally published in The Raider Patch: Magazine of the U.S. Marine Raider Association Investment mogul Warren Buffett has said his financial success is a product of a long life and a high rate of return. Applying this wisdom to success in health and fitness, "don't die," would be incomplete advice. We need to train the qualities of longevity to thrive for the years we've been given.  Your numbers in the gym will eventually decline, and your numbers on the bathroom scale will fight you to climb. So how can you stay at the top of your game, or at least in the rankings? Know your numbers. The battery of tests below can show you where you stack up with your current physical abilities and…
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What the Cup! Cupping Therapy for Sports and Tactical Injuries

What the Cup! Cupping Therapy for Sports and Tactical Injuries

Articles, Lower Body, Neck Back, Recovery, Running, Spine, Tactical, Upper Body
What the Cup! Cupping Therapy for Sports and Tactical Injuries  This article was originally published in The Raider Patch: Magazine of the U.S. Marine Raider Association "The octopus got me again!" Cupping therapy, also known as vacuum therapy, is a negative pressure treatment applied over the skin to treat physical pain and injuries. Cupping increases blood flow, releases old blood and scar tissue deposits, and decompresses underlying structures (up to 4 inches under the surface!) A transient pattern of purple circle marks over the treated area is a signature side effect in stressed or injured tissues where old debris has been "drawn up." Recipients appear to have been attacked by a particularly vigorous sea creature. Skin response 15 minutes after a cupping treatment in a person with neck injuries, frequent dehydration…
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Hate Stretching? Stop “Shoulding” On Yourself and Start One of These Programs Today

Hate Stretching? Stop “Shoulding” On Yourself and Start One of These Programs Today

Articles, Lifting, Lower Body, Recovery, Running, Tactical, Upper Body
Hate Stretching? Stop "Shoulding" On Yourself and Start One of These Programs Today "I should stretch more," says at least one of my clients every week. While that statement may or may not be accurate, those choice words reveal a level of personal resistance that certainly doesn't help the cause.  Perhaps you "should" stretch. Stretching helps you move better in life and in your workouts. And a regular stretching routine can reduce that "old man" feeling when you get out of bed (by a lot). But suppose you're not naturally flexible, or you have nagging aches and pains. In that case, stiff muscles and joints are likely to protest your random stretching efforts.   In the same way that you might only eat veggies when trying to cut weight, stretching just…
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Missing mobility that can help boost your pull-up workouts

Missing mobility that can help boost your pull-up workouts

Articles, Lifting, Spine, Tactical, Upper Body
Missing mobility that can help boost your pull-up workouts Upper back, or thoracic, mobility is a key maintenance issue for the overhead athlete. The thoracic spine plays a vital role in keeping the shoulders out of pain and working correctly. A loss of mobility here can cause painful compression of the rotator cuff muscles or make your lat muscles have to work overtime for pull-ups. And if repping pull-ups isn’t your thing, consider the unattractive humpback you’re likely to develop if you neglect mobility work here! Assess While plenty of videos online show ways to increase thoracic mobility, it’s important that you first determine if you have a deficit. That way, you can monitor your progress and choose effective exercises. To measure your thoracic mobility, use the Seated Rotation Test.…
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Selection Injuries: The Good, Bad And Ugly – Part 1 (Shoulder)

Selection Injuries: The Good, Bad And Ugly – Part 1 (Shoulder)

Articles, Tactical, Upper Body
Selection Injuries: The Good, Bad And Ugly - Part 1 (Shoulder) Originally published by SOFLETE. You can read the article on their website here. Just about anyone who endures a selection course will come out a little worse for the wear. Some injuries are simply from overuse and will heal with proper rest and recovery practices. However, there are certain things to watch out for that could indicate a more severe injury is lurking.  I know, because I’ve been on the receiving end with several operators over the years whose injuries could have cost them a career. During my time as a physical therapist at Marine Special Operations Command, I worked with Raiders to keep them fit, ready, and durable. I’ve have the privilege of being able to serve through…
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