14 Jun The G-Force Source: Hush little Rangi baby, please don’t cry
Welcome to another edition of The G-Force Source. This week, we’ll be highlighting information from President Physiotheraphy’s Nigel Morgan about shoulder flexibility and posture, we’ll look at the week’s new personal bests, but first, we’re welcoming a newborn to the G-Force family.
Rangi—the G-Force BFG—welcomed a new baby girl to his family, and thus, making her a part of our G-Force family. We’d like to extend our congratulations to Rangi and his wife Samantha on the birth of their baby girl.
Nigel Morgan from President Physiotherapy helped Team G-Force at the 2015 CrossFit Pacific Regionals by offering rub-down services to the boys and girls from the team. No innuendo intended. Nigel is quite knowledgeable on all things muscular and physiological-beyond, and he’s written up his own blog on shoulder flexibility and its connection to a slouched posture. Here is an excerpt from Nigel’s work:
“For a quick self-test to determine the flexibility of the shoulder complex and thoracic spine:
1. Stand with your feet 10cm away from a wall, hip width apart, and in a ¼ squat position
2. Have your hips, shoulders and head resting on the wall
3. Pull your chin in to flatten your neck on the wall
4. Pull your rib cage down to almost flatten your lower back against the wall
5. Bring your arms out to the side 90 degrees to your body, elbows bent to 90 degrees and with the back of your forearm, wrist and hand against the wall.
6. If you cannot get into this arm position without your lower back lifting off the wall you are restricted through your shoulder and thoracic spine complex
Methods to minimize the structural imbalance around the shoulder joint and decrease the resultant stress on vulnerable tissues include soft tissue release techniques, joint mobilizations, neural mobilizations, and of course self-management strategies. For the desk worker, a short routine every 30-60min moving the shoulder girdle in different planes of motion will assist in maintaining soft tissue mobility. In the gym, incorporating a graded amount of pre-activation work for your specific weaknesses (usually the lower trapezius and external rotators) prior to lifting, fascial stretching of the lats, pecs and upper traps, and self-release techniques using balls, kettlebells and barbells (only to a necessary degree) will help prevent the above imbalances.”
Nigel’s services can be sought out via his website.
It seemed that we may have had a bit of a hiatus on new personal bests at G-Force, but how wrong we were. You guys came back and brought the thunder this week with more personal bests for boasting rights. Here they are:
Anton: 1kg PB on his snatch with 61kg, and a 15kg increase on his overhead squat with 70kg
Megan: previous 40kg overhead squat now 45kg
Rangi: 110kg overhead squat
Little Lauren: a whopping 17.5kg increase on her overhead squat with 60kg
Coach Kate: 60kg overhead squat, making that a 10kg PB
Irish: 15kg increase on his overhead squat with 75kg
Ali: 5kg increase on her overhead squat with 55kg
Sebastian: the crazy Columbian increased his overhead squat by 20kg with 80kg
Jimmy: 105kg oversquat with a previous of 90kg
Emma: 67.5kg overhead squat, making that a 5kg PB
Mitto: 65kg overhead squat, making that a 10kg PB
Shaza: 5kg increase on her overhead squat with 55kg
Stephan: 6kg increase on his front squat with 111kg
Brendon: 115kg clean & jerk
Steve M: 45kg overhead squat
Go team G-Force!