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Jessi Stensland - Adventures in Endurance Performance

2 Posts tagged with the movement_prep tag

Introducing MovementU

Posted by Jessi Stensland Oct 31, 2009

Created to combat mediocre mechanics that more often than not lead to chronic injuries or at the very least prevent athletes from reaching their true performance potential, MovementU aims to enhance the understanding of the body and what it requires to perform injury-free, energy efficiently and powerfully in life and in sport.

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INTRODUCTION TO MOVEMENTU


MOVEMENTU IN ACTION!

 

I was inspired to create the aptly named MovementU after seeing a need in the world of human performance.


“Mediocre movement has become epidemic, and even worse, acceptable.  Not coincidentally so has poor health, sub-par performance standards and chronic pain and injury in life and in sport. It became obvious to me that the problem was not the availability of solutions or the motivation to achieve.  Instead, it was in the inability to choose and/or implement the proper and most efficient day to day solutions for optimal health and sports performance, due to a lack of a basic level of knowledge about the body and what it requires to, quite literally, run.

 

MovementU’s goal?  Motivation through education. The U stands for university and a U-turn back to basics of human form and function.

 

It is important for people to realize that their health and performance is in their own hands.  It’s not about spending more time, but about spending your time efficiently.  Take right now for example. Stand or sit just a little stronger and taller with better posture.  It takes no more time to do that than to slouch.  If you don’t relate your inability to maintain proper posture directly to your day-to-day health and sports performance outcomes including injuries and finishing times, you don’t know enough about the body.  It’s not rocket science, but it can be as powerful.  And once you get it, you get it for life.

 

MovementU provides a practical and interactive education-based resource consisting of a website and workshops focused on communicating to athletes and non-athletes alike the foundational principles about the body and what it requires to perform to its potential in health as well as training and racing.  MovementU is not a training program, methodology or system.   It aims to make simple scientific principles of biomechanics and physiology relevant, relatable and retainable.  As one participant put it, MovementU “gets to the point of the point.”

 

It’s first workshop:  Swim Bike Run: Movement Efficiency and Performance is being held across the US this fall in seven cities at top performance training centers such as Athletes’ Performance in Phoenix, AZ.  It is a full day interactive hands-on experience that discusses the roles and relationships of performance elements such as mobility, stability and strength as well as how they are directly related to one’s ability to move efficiently and powerfully in the sports of swimming, cycling and running.  It is designed to benefit all levels of coaches, trainers and athletes, from beginners wanting to start off on the right foot to seasoned athletes looking to avoid injuries or get an extra edge in their performance.

 

“We all left in awe,” says Keith Cook of Solis Performance in New Jersey who had brought a group of his athletes to MovementU in New Jersey. “We were taught how to go back in time and re-think.  We were provided the tools to re-train our bodies to perform efficiently and injury-free.  It was eye-opening.”

 

Upcoming dates and locations:

 

November 7, 2009 - Lake Forest, CA

November 8, 2009 - Vista, CA

November 14, 2009 - Phoenix, AZ

December 5, 2009 - Dallas, TX

December 6, 2009 - Austin, TX

 

I attribute my knowledge, understanding and ability to communicate performance to a few things.  Certainly my BS in Exercise Science from George Washington University didn't hurt but moreso I attribute it to my own inherent drive and curiousity to continue to understand my own body and push my limits of performance.  This ultimately lead me to Core Performance creator Mark Verstegen in 2004.  Since then I have worked extensively with his team to eliminate my movement inefficiencies in order to stay injury-free and performing powerfully.  It has given me a whole new perspective on my performance potential and that is what I'm driven to empower others with through MovementU.

 

USA Triathlon, USA Cycling and the American Council on Exercise have approved the course for continuing education credits.  A number of additional courses with a variety of focuses will be available in 2010.

 

For more information and details on the upcoming workshops, please visit the website at www.movementu.com or contact me directly at jessi@movementu.com.

 

Come join us and prepare to perform happily, healthfully and to your potential!!

 

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Here are a few movement preparation exercises that I do before hopping in the water to make sure my body has got the mobility it needs to get through my swim stroke efficiently.  Only takes about 3-5 minutes.  Click on names for link to video of the exercises.

 

1. Forward Lunge with Twist.

 

In place or walking.  Take a step forward into the lunge position and then twist your torso by reaching the arm of back leg across the body and down alongside the opposite lower leg.    Be sure to keep hips parallel to ground, abs and glutes engaged and hip/knee/ankle in line. 4-6 on each side.

 

2. Standing Ts.

 

To open up the chest and warm up/strengthen the rotator cuff.  Standing in a split stance (step one leg forward about 2 feet) raise arms out to sides, parallel to the ground, turn thumbs toward the back, and engage (squeeze) the scapula in toward the spine and slightly downward.  Hold for 1-2 seconds then release and repeat. 6-10 times.

 

3. 90/90 Stretch.

 

For rotational stability.  Lying on the ground on your side, with the lower leg straight, and the upper leg bent so the hip and knee are both at approx. 90 degrees.  Extend your arms out in front of you - to the side you are facing so they are perpendicular to your body and your palms are touching.  Press your bent knee into the ground and maintain it there while you take your upper arm up and over toward the opposite side, rotating the spine as you go.  Key is to engage your abs/glute to keep the knee on the ground so you can reach as far as you can with your spine (led by your arm.)  Ideally you will end up with both arms/shoulders and back flat on the ground, arms in a T, with the knee still engaged into the ground.  Hold for 1-2 seconds, return to starting position, and repeat x 4-6 on each side.

 

4. Quadruped rocking w/ back flexion/extension.

 

On the ground, on all fours, sit back into your hips while keeping your abs engaged.  Return to starting position, flex and extend your spine like a cat stretch.  Repeat 6 times.

 

Enjoy!

 

Swimmingly,

 

Jessi

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