Nomads Movement

The body needs elasticity. It’s been a while, but if there’s one thing I know about him, it’s that when he says he’s going to do something, he’ll get it done. Not because he knows more, but simply because that’s just the way it is.

2017 Reposted from
In my opinion self reflection is the most powerful key in understanding yourself.

You can ask your family or friends what they think about you but nothing can be more honest in what you think about yourself.
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From now on consider the following exercises are your new everyday basics.

Scapula movements matters ←↑→↓

Controlling the Scapula means you are step closer to preforming the right Handstand, pull-ups also great for isolation, mobility, flexibility and list goes on

Many of us are unaware of these movements 🐴 Our scapula may be moving dysfunctionally or even stuck in one position. This can lead to shoulder, back, neck, and other chronic pains.

You will find that many people walk around in an elevated and protracted position (shoulders rounded forward and shrugging). Over time, this can lead to a hunched posture which causes muscle stiffness, particularly around the neck, and can lead to a host of musculoskeletal problems.

Here will be showing you 4 important Scapula movements. Strart in a hanging position, you need a pull-up bar and keep arm straight.

First one is the Active raise and passive hang. Active raise🔹 (Scapular depression) refers to moving the shoulder blades down away from your ears, the position where you start you pull-ups from. .
Passive hanging🔹 (elevation) which is bringing the shoulder blades closer to the ears, we call it the dead hang . It's great for flexibility and thats how you Handstand should look like so that means the passive hanging is the active pushing when your inverted.

Second Retraction and protraction.

Scapular retraction🔹refers to moving the shoulder blades towards the spine. 
The opposite is protraction🔹 moving the shoulder blades away from the spine.

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# tutorial

You think you can?

This was in 2016, when I was all about the front lever, a static hold that I performed after few tries only.

That can sound impossible but keep in mind that I started training since I was 6 years old, not gymnastics nor calisthenics but swimming. I was a young champion with lots of gold medals and now I am 40 years and haven't stopped training.