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Karsten Jensen’s Blog -Learn-Develop-Lead » 2012» January
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    Dynamic Mobility – Case Study 4.


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    January 25th, 2012

    Case Study 4: Ron Greer, COO and Ballroom Dancer

    As a COO with 15 hour work days Ron Greer accumulates considerable levels of muscle tension, particularly in the upper back and neck area. The Free to Move exercises reduces his levels of muscle tension and gives him a certain level of muscle control that helps him move with a higher degree of precision in his dancing.  Ron does not have a long training background and some of the exercises are actually strength training exercises for him.

    The physical body is an expression of consciousness and the consciousness with which exercise is performed determines to a high extent the quality of and the results experienced from movement and exercises.

    I use visualization on water as well as pore breathing (1) to enhance the results from joint mobility exercises.

    Visualization on water

    The purpose of joint mobility exercise is to lubricate the joints by using movement to move the synovial fluid through the cartilage.

    Connecting to the feeling of “water slowly moving through the joint” keeps the awareness on the essential purpose of the movement and helps the athlete/client find a perfect slow pace of the movement.

    Pore Breating

    “Breathe in the Qi, not just with your lungs but through each and every pore of your skin, visualizing yourself as a greedy sponge soaking up Energy. As this force fills your being it brings health and vitality.” (1)

    Place your awareness “100 percent within the body on 100 percent of the body” with particular attention on the interface between your skin and the surrounding Qi. As you perform any exercise, for example for the knee, inhale Qi through the skin and into the knee joint. As you exhale maintain your awareness on the joint. If you keep your mind quiet, you may find that the knee “speaks to you” through (an awareness) about it’s inherently perfect nature.

    Reference

    1. Martin Faulks. Secrets of Rejuvenation. Zen Warrior Exercises. Watkins Publishing. 2009

    To Your Success,

    Karsten

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    Dynamic Mobility – Case Study 3


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    January 18th, 2012

    Case Study 3: Jessi Lelliot, professional beach volleyball player.

    When I started working with Jessi in 2007 he was experiencing occasional pain from a chronic low back as well as shoulder injuries.  Jessi has experienced great benefit from many of “Free To Move” exercises and now, rarely has any issues with his low back or shoulder. Included in his program is also the three main core stability exercises recommended by Dr Stuart McGill: the side plank, the Bird Dog and the Curl Up.

    You can read more about McGill’s work in Ultimate Back Fitness and Performance 2nd Ed. Backfit Pro Inc., 2006.

    To Your Success,

    Karsten

    PS: Check out the “Free To Move” Program at www.rmaxinternational.com

    PPS: A new variation of the side plank is a part of our soon to be released “Ground Based Abs” program that will be launched to our subscribers with a favourable introductory offer.

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    Dynamic Mobility – Case Study 2


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    January 11th, 2012

    Case Study 2: Danish National Badminton Team and the Varsity Male Volleyball Team at the University of Toronto.

    One of the first exercises I picked up from the RMAX Magazine was the 4 Corner Balance Drill. At the time, I worked with a large number of players from the Danish National Badminton Team. Badminton is a widespread sport in Europe and Asia and a high number of professional players can make a living from the sport.

    Badminton is also a sport in which high level players occasionally suffer from ankle sprains. As such, I prescribed the 4 Corner Balance Drill as an ankle strengthening exercise. The exercise was very beneficial to the players in terms of reducing ankle injuries. In 2007 I moved to Mississauga, outside Toronto, Canada.  Among the athletes I have the honour to work with here in Canada, are the members of the Varsity Male Volleyball Team at the University of Toronto. They have experienced similar results with the 4 Corner Balance Drill.

    The badminton players also benefitted greatly from Head Cast, Side Cast,  Shoulder Cast, Perry Cast, Frontal Plane Swings and explosive supination and pronation drills for the forearms. While Clubbells obviously can be used in lower body exercises as well, I do not see  clubbells as the ideal tool to develop lower body strength.

    To Your Success,

    Karsten

    PS: The 4 corner Balance drill and variations hereof are provided in my book, Combination Exercises. If you are interested, you can get a copy HERE.

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