In order for your Nexus Coaches to best understand your movement deficiencies we have created an online assessment portfolio of all the movement drills we require you to perform. If you could film the videos your coach has specified in the same angle as seen in these videos, Allowing them to best view the limitations and therefore implement the correct cues and protocols to rehabilitate and limit any further problems from occurring. We have written an overview below each video on what we are looking for in the hopes you can describe any pain, tingling or sensations you may be feeling.
#1 Why Breathing is Important
Before you go ahead and pursue any of these videos it’s essential that you start here. Without understanding why we preach breathing you can’t fully appreciate the cues and process in which we implement them. Hopefully Coach Will has helped you understand further in this video.
#2 How To Breathe
After understanding WHY we need to implement proper breathing, in this video we explain HOW you are to approach it in your correctional drills. It will take time to get this, but once you do, you will see training in a new pain free light.
#3 Infrasternal Angle
This is one of the initial assessments we will ask you to perform. Infrasternal angle is the position of your ribcage and by having the correct positioning of this will allow us to analyse your posture and therefore the following drills to be assigned. This can give your coach a bigger picture on what may be compensating and causing pain/tightness.
#4 SEATED HIP IR/ER
Starting with the simplest form of hip assessments. All you need is a seat,table or bench to ensure your feet are able hang slightly and compare the differences. Please minimise any hip shift coming up and ensure your bum stays planted.
#5 SINGLE LEG HIP EXTENSION
With 2 variations to test hip extension, this is an easy drill to include as a warm up but also assess end range hip extension. The difficulty is when lower back progresses into extension by avoiding this is where we focus on our breathing.
#6 TOES STRAIGHT & UNDER HIPS SQUAT
A great drill to assess ankle range, femur movement in hip, any hip compensations and how your ribs and breathing present during a squat movement.
#7 STANDING HIP EXTENSION
Testing hip extension in a stacked and standing position. By implementing your breathing we can assess hip movement and rib positioning from a side and rear view.
#8 SEATED THORACIC ROTATION
Thoracic rotation is a leading cause to common shoulder pain contributing to potential bicep or tricep issues, By testing your T-Spine range we can assess differences side by side. When sitting this often takes out the movement from lumbar spine.
#9 SUPINE SHOULDER IR/ER
By laying in the supine position we can view more compensations from ribs or shoulder. It is very common you will extend through back to reach external rotation or dumping the shoulder forward to further internal rotation.
#10 SUPINE SHOULDER FLEXION
A simple assessment to test how your gleneral humeral joint moves within your shoulder and the scapula along your ribcage. It is often seen you begin to extend the ribs to have the hands reach the ground but the purpose is to assess how much sagittal flexion we can access.
#11 GLOBAL FLEXION / EXTENSION
Where is the majority of your flexion and extension coming from? Standing side on to the camera and with a bank of some of these other videos we are able to piece the puzzle of your limitations and compensations together.
#12 KNEE TO WALL DORSI FLEXION
Ankle issues, or limitations in squat depth? By assessing your ankle range we can potentially link this to some ongoing squat problems and implement drills to improve this range to an acceptable standard.