Neil Aughton

💯What a privilege it is to be able to work out.

Isn’t it amazing that we have the opportunity to exercise?

Remember when you couldn’t find the time?

Starting build a simple but effective daily practice now !

“And, just so you know, I’m putting together a brand-new program starting April 6th (if your still alive🤪).

This is specifically for folks who ‘hate the gym’ but want to get back into shape, losing 5lbs whilst strengthening their posture in 60 days. It’s a remote program, so you can join from anywhere in the world.

No equipment required - and no this doesn’t mean 6 hundred burpees haha

I’m looking for 5 Men & Women to test it out at a HUGE DISCOUNT, help me work out the kinks,

and get amazing results that I can use as a case study. If that’s you, message me

with ‘tell me more’ below and I’ll share details about this exciting program.”

💥MOVEMENT BREAKS (at work)💥

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🎯SHOULDERS: The Michael Phelps.

This one is call this the Michael Phelps because swimmers do it as a warm-up before diving in for a race. It’s a good way to keep your shoulders loose and get in some upper body movement.

✔️To perform this technique, hinge forward from your hips while keeping your belly tight. Spread your arms wide and then hug your chest. As with Arm Circles, you want to keep your shoulders relaxed, start slowly, and increase your speed gradually.

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MOVEMENT BREAKS (at work)

SPINE: Global Rotation

Standing:

Most people intuitively twist their bodies from side to side when standing for extended periods. Global Rotation is a way to get some motion through your spine. The key to executing this movement is to maintain a neutral position through your pelvis-lumbar complex.

If you twist from an overextended position, you are really just hinging on a couple of segments instead of twisting through them all. So keep your belly tight as you turn. Shift “your weight onto one leg and come up onto the ball of your opposite foot as you twist. Take it easy with this movement, especially with your initial twists.

Rotate back and forth, keeping your arms relaxed, until your back and hips loosen up.

Seated:

To take it a step further you can adopt a 90/90 seated position and rotate in a similar pattern - just this time your leg configuration makes for a very different stretch. Especially the reach across the body. Due to your hips locking you into position.

Use the floor to achieve more torque/rotation by pulling through the supporting hand.

The momentum of swinging your arms as you alternate will promote more movement.

2-4 Minutes cycling through one or both should stop you looking like Quasimodo.

DM or Comment with questions. Love You

👣IMPOROVE ANKLE RANGE OF MOTION: Banded Heel Cord👣
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🤗Hello folks - so off the back of my previous post I wanted to give you a super effective ankle range of motion (ROM) 'sorter-outer’. You will be requiring your super band and something to prop your foot up onto.

🎯A lot of people report an impingement at the front of their ankle when they perform a classic calf stretch or pull their toes toward their knee. What you might find is the bones of your ankle are resting at the front of your joint capsule, causing that familiar pinch at the front of the socket. Using the banded distraction, this is a simple way to clear that impingement and restore normal function and range-of-motion to the joint.

💥This method can also significantly improvement in your squatting pattern in particular the Pistol Squat. For the best results, create as much posterior tension as you can handle, drive your knee forward and out to the side keeping your entire foot in contact with the ground and oscillate in and out of end- range until you experience some kind of change.

▶️IMPROVES:
✔️Neutral Foot Position
✔️Clears Anterior Ankle Impingement
✔️Ankle Pain
✔️Increases Ankle Range-of-Motion

METHODS:
▶️1. Hook a band around the front of your ankle at the base of your foot and create as much tension in the band as possible. You want your entire foot in contact with the ground and your foot straight. This allows you to generate a little bit of external rotation force to stabilize your ankle in a good position.

▶️2. Drive your knee forward. The idea is to oscillate in and out of end-range until you experience some kind of positive change. You can also prop the ball of your foot onto a low box to challenge more end-range dorsiflexion.

👣Stepping Mechanics👣
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💣Stepping onto an elevated platform or walking up or down the stairs shares all the same principles as squatting. Think of it as a single-leg upright squat. You want to keep your torso vertical, spine neutral, knees out, and feet arched (neutral). The higher the step, the more you will have to hinge from the hip.

💥Regardless of the height, the key to success is to keep your shin as vertical as possible. When people have problems walking up and down stairs or stepping onto a box, it's because their knee is translating forward and their ankle is collapsing inward. It's the equivalent of initiating a squat with zero stability. There's no torque at the hip, so they overextend and the downstream structures shift into a wrenched position.

🎯The solution is simple: Keep your foot straight, drive your knee out, and maintain a well-organized, stable trunk.

♥️It's time to step it up

🔥Shoulder Internal Rotation Test🔥

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💥This quick test measures shoulder IR (internal rotation). As you can see, the goal is to get your wrist on the same horizontal plane as your shoulder. If your shoulder comes up off the floor as you lower your arm to the ground, it indicates that you’re missing shoulder range of motion.
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🤔Symptoms and Restrictions could include:

▶️Anterior shoulder pain

▶️Shoulder range of motion restrictions (internal rotation and extension)

▶️Stiffness from forward-head-on-neck position

▶️Stiffness from rounded (internally rotated) shoulders

▶️Tight chest

🎯The Test =

✔️Lying on the ground, get the back of your shoulder and arm flush with the floor, keeping your forearm vertical. Next, drop your palm and forearm toward the ground, keeping the back of your shoulder in contact with the floor.

💣The Fix =

🤓Well simply address and cure the above restrictions. 5 Posts back I presented a fantastic immediate go to stretch to improve shoulder IR. And there are many more if you scroll my feed. Let me know if you passed the test, this is a super important articulation of the shoulder. If your missing range of motion. Get it sorted !

♥️Love you

🔥FOAM ROLLER FOOT PEEL🔥

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🎯Unlike a traditional plantar Mobilization with the lacrosse ball, which is more of a pinpoint-targeted smash, the roller foot peel captures the entire arch.
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💥Put simply, it's a non-accurate global smashing technique that captures all the structural layers of your foot. For the best results, slowly collapse your foot over the roller as if you are trying to peel off the edge of the roller with your foot.
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😉Pleasure and Pain
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✔️1. Place the inside of your foot over the edge of a roller, targeting the inside line of your forefoot.
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✔️2. Apply steady and slow downward pressure. Think about trying to peel off the edge of the roller with your foot.
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♥️Show me your love. Tag/Comment/Share

💣BOX SQUAT💣

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🔥The box squat is a movement that average people perform thousands of times a week. Every time you sit down and get up from a chair, toilet, or couch, you perform a close iteration of this squat. It’s the first movement that I teach to new 'unfamiliar’ clients, it's my way of layering fumdamental squat principles most people don't have the mobility to squat to full depth (even though it's something that every human being should be able to do).
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🎯If squatting butt to heels is not a viable option, positioning a box at knee-level or slightly higher is a great way to layer good squat mechanics. Unlike the air squat (no box), the box squat allows people to fix problems that they may or may not be aware of For example, say you're struggling to load your hips and hamstrings and pull your knees back to get your shins vertical. Having a stable target like a box or a chair to reach for is an easy way to reverse knee forward faults and ingrain functional movement patterns. In addition, you can focus on spinal mechanics and weight distribution in the bottom position without worrying about falling over. It's a simple way to scale or adjust the depth of the squat without compromising form.
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📽️Guide:
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✔️1. Assume your squat stance. Note: position your heels a few inches from the box with a comer angled between your legs. Once accomplished, screw your feet into the ground to create torque, squeeze your butt, stabilize your midline, and set your shoulders in a stable position.
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✔️2. Keeping your shins vertical and back flat, sit your hamstrings back and hinge forward at the hips.
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✔️3. Lower your butt to the box, maintaining tension in your hips and hamstrings and back as you sit your butt down.
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✔️4. Drive out of the bottom position the moment your butt touches down.
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✔️5. Reestablish the top position.
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♥️Share with your Squat Partner😜