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Transform your education on health and fitness with industry leading pieces on breath training, sports vision, balance training, mobility and how health plays a role in performance. 

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Pelvic & Hip Mobility - How to perform Hour Glass Circles

mobility pain Aug 06, 2018

Hourglass circles, also called the Lumbo-Pelvic Circle, is an excellent drill for coordinating movement in the low back, SI Joint, and hip joints. 

The target for the Hourglass Circles are the low back, SI Joints - the "eyes" of the low back - and the hip joints.

The lumbo-pelvic complex...

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Pelvic Mobility: How to perform full circles with the SI Joint

mobility pain Jul 23, 2018

Pelvic circles for the SI Joint are a combination of 2 drills we covered in previous blogs: 

The target for the Pelvic Circles are the SI Joints - the "eyes" of the low back about level with the 4th Lumbar Vertebrae.  

Understanding how to...

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Pelvic Mobility: How to perform lateral tilts of the SI Joint

mobility pain recovery Jul 23, 2018

Building a map for how to move the SI Joint is one of the most essential skills you can have as a human. The joint space is small but it transmits force traveling through your body every time your foot hits the ground. You want this joint to move well. 

The target for the Lateral Pelvic...

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Breath Training as a way to reverse years of chronic stress

 

This is my reality right now. 

In this video, I am performing recovery drills to reverse the damage of many years of chronic stress. 

Exercises from the video:

  • Bag breathing
  • Convergence + right side trigeminal nerve (bite) + right side olfaction (smell) for  cranial nerve...
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Pelvic Mobility: How to perform anterior/posterior tilts of the SI Joint

mobility pain recovery Jul 20, 2018

Building a map for how to move the SI Joint is one of the most essential skills you can have as a human. The joint space is small but it transmits force traveling through your body every time your foot hits the ground. You want this joint to move well. 

The target for the Pelvic...

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Lumbar Mobility: How to perform a Lumbar Full Circle

mobility pain recovery Jul 20, 2018

Building up to a full lumbar circle is an excellent injury proofing strategy and is critical for athletes performing at any level!

The previous drills covered are a great way to lead up to a full lumbar circle:

The target for...

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Lumbar Mobility: How to perform a Lumbar Back Circle

mobility pain recovery Jul 20, 2018

Once you have mastered the Lumbar Front Circle you are ready for the lumbar back circle.

The target for the Lumbar Back Circle are the segments of the lumbar spine from L-1 to L-5 (low back).  

Understanding how to move your lumbar spine (low back) independently of your thoracic spine...

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Lumbar Mobility: How to do a Lumbar Front Circle

mobility pain recovery Jul 20, 2018

Once you have mastered the Lumbar Front Quarter Circle you are ready for the front circle.

The target for the Lumbar front circle are the segments of the lumbar spine from L-1 to L-5 (low back).  

Understanding how to move your lumbar spine (low back) independently of your thoracic...

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Lumbar Mobility: How to perform a lumbar front quarter circle

mobility pain recovery Jul 20, 2018

The target for the Lumbar front quarter circle are the segments of the lumbar spine from L-1 to L-5 (low back).  

Understanding how to move your lumbar spine (low back) independently of your thoracic spine and your pelvis is essential for the highest quality movement, injury...

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What does a session at KRUSE ELITE look like?

In this video, you will see footage from an online private session. Luke, who is also one of our online members, addresses a pain limitation in his hamstrings that he has had for nearly 20 years. The change in his forward bend and the pain level is shocking to those who have not yet experienced...

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