Wrist pain! 1 of three areas I focusing when training new people. Things that cause wrist pain ✅ torque ✅ excessive loading ✅ poor range of motion ✅ existing injuries It’s so common for people to feel wrist pain. Hand balancing is one of the activity that provokes this reaction, but this can also apply to martial arts, dance, and many other activities. The wrist is one of the smallest and weakest joints that we ask to hold our Bodyweight. With enough load, torque, and time, anyone will start to feel wrist pain. The idea is to strengthen the area and make it more durable than before. Thankfully the solution is super simple. This is the protocol I use. And that works for hundreds of people. I’m sure if everyone who did capoeira did this wrist routine, you would cut back a significant portion of the wrist injuries we see. Save it and use it. . . . . . Follow @dende_arts YouTube channel and blog in bio link . . My Au de Coluna guide in my bio link. Invest in your movement education. . . . . . #capoeira #movementculture #movementismedicine #capoeiramovies #capoeiramoves #capoeiraflow #yogaflow #frc #controlyourself #trainingmotivation #functionaltraining #functionalfitness #functionalmovement #calisthenics #cordaodeouro #calisthenicsworkout #calisthenicsfreestyle #movementislife #capoeiratreina #capoeiralifestyle #capoeirabrasil #flowsession #movebetter #idoportal #mestresuassuna #wristpain #wristpainrelief

Want to thanks @athletictruthgroup @atgforcoaches @theatgmentor @kneesovertoesguy. I actually tried to do this at the very beginning of zero and felt so confident I could do it. Wasn’t the case at all! I was humbled. Just from doing ATG zero I felt massive improvements in my lower body! My knees feel awesome and I’m moving onto the next level Dense, where I’m looking forward to raising the bar yet again. Wow! I wasn’t expecting this... #muchwow ???? @desconfiado.capoeira @cebolinha_cdo_newark @dendesenzala @zerozerosete_007 @elias_cordaodeouro @malaikamoves try this one out! #atgfam #atgang #kneesovertoes #capoeiramoves #capoeiramover #movementismedicine #movementculture #movementheals

The shoulder is complicated. The more range of motion a joint has, the greater the challenge of maintaining the integrity of the joint and improving range of motion. Bands are my favorite for light and high repetition work as of late. I only only own two bands. Very light and light are enough for just about everything I do. The end range work is an #FRC pail/railroad improve end range control through isometric contractions. These are AMAZING when doing more complicated movements. Last is the bridge, which is the meat of the work. Lots of bridge push-ups. Elevating the feet might look cool, but it’s a regression for my shoulder. The goal is wrist directly under the shoulders and this is no easy task. How’s your overhead shoulder flexion? . . . . Follow @dende_arts YouTube channel and blog in bio link . . My Au de Coluna guide in my bio link. Invest in your movement education. . . . . . #capoeira #movementculture #movementismedicine #shoulderprehab #capoeiramoves #capoeiraflow #overheadmobility #frc #controlyourself #trainingmotivation #functionaltraining #functionalfitness #functionalmovement #calisthenics #cordaodeouro #calisthenicsworkout #calisthenicsfreestyle #movementislife #capoeiratreina #capoeiralifestyle #capoeirabrasil #flowsession #movebetter #idoportal #mestresuassuna

Free capoeira classes at @branchbrookpark When: May 15, June 19, July 17, August 21 Time: 10AM Classes will be for absolute beginners but everyone will get something out of it. :) . .

Call a doctor, I think I might have been off of neutral spine on that one. Oh and my knees went perhaps a little past my toes. My knees must be exploding right??? Actually I’ve never felt healthier in my knees, ankles, and hips. Yes it takes time to learn, but bulletproofing your joints to SOME degree is needed if you want to walk upright when your 70, 80, or 90. #kneesovertoes for life . . . . . Follow @dende_arts YouTube channel and blog in bio link . . My Au de Coluna guide in my bio link. Invest in your movement education. . . . . . #capoeira #movementculture #movementismedicine #kneesovertoesguy #capoeiramoves #capoeiraflow #yogaflow #frc #controlyourself #trainingmotivation #functionaltraining #functionalfitness #functionalmovement #atgang #cordaodeouro #calisthenicsworkout #calisthenicsfreestyle #movementislife #capoeiratreina #capoeiralifestyle #capoeirabrasil #flowsession #movebetter #idoportal #mestresuassuna

Handstands ca be tough on the wrists. Why? Excessive loading in a range of motion that you do not dominate. You dominate a range when you can contract in it and producing force. When we do this at end ranges we do not dominate, we run the risk of injury. Ways to modify your training... 1. Reduce load. Feet on the chair 2. Reduce angle. (Ie. torque) Feet on the wall. Both handstand variations help to train the movement in their own way. Over time you want to work on your overhead shoulder flexion and wrist extension. Without these elements you will have a banana handstand. And nobody wants that! The last shot is an example of how improving overhead mobility can improve your handstand position. . . . . . Follow @dende_arts YouTube channel and blog in bio link . . My Au de Coluna guide in my bio link. Invest in your movement education. . . . . . #handbalancing #movementculture #wristpain #handstanddrills #movementismedicine #handstands #capoeiramoves #capoeiraflow #yogaflow #frc #controlyourself #trainingmotivation #functionaltraining #functionalmovement #calisthenics #cordaodeouro #calisthenicsworkout #calisthenicsfreestyle #movementislife #capoeiratreina #capoeiralifestyle #capoeirabrasil #flowsession #movebetter #atgfam #atgang

Pushups from the bridge position. If you have the strength, I can’t recommend these enough. Make sure your shoulders are above your wrists. This may mean raising your feet a fair distance from the ground. Holding the elevated part of this movement is an excellent way to build shoulder strength in the bridge position. I’ve been using this a lot to improve overhead flexion recently. The first time you do it you’ll wonder how you ever lived without it ?? . . . . Follow @dende_arts YouTube channel and blog in bio link . . My Au de Coluna guide in my bio link. Invest in your movement education. . . . . . #capoeira #movementculture #movementismedicine #mobilitydrills #capoeiramoves #capoeiraflow #yogaflow #frc #controlyourself #trainingmotivation #functionaltraining #functionalfitness #functionalmovement #calisthenics #cordaodeouro #calisthenicsworkout #calisthenicsfreestyle #movementislife #capoeiratreina #capoeiralifestyle #capoeirabrasil #flowsession #movebetter #idoportal #elevatedbridge

Helicoptero: What do you think? Hard? Impossible for you? Helicoptero is majority lumbar and thoracic rotation. Also very heavy on the obliques. Other than that, this is something I think anyone with a cartwheel can do. I’ll be looking into this more and figuring out what is needed to do the movement fluidly and easily. HAPPY TRAINING!!! . Follow @dende_arts YouTube channel and blog in bio link . . My Au de Coluna guide in my bio link. Invest in your movement education. . . . . . #capoeira #movementculture #movementismedicine #capoeiramovies #capoeiramoves #capoeiraflow #helicóptero #helicoptero #movementinspiration #controlyourself #trainingmotivation #functionaltraining #functionalfitness #functionalmovement #calisthenics #cordaodeouro #calisthenicsworkout #calisthenicsfreestyle #movementislife #capoeiratreina #capoeiralifestyle #capoeirabrasil #flowsession #movebetter #idoportal #tricking @newark.nj @newarkhappening @newarkarts @goironbound @newarknjblog @newarkartistdatabase @newarktimes

I thought static stretching was the key to kicking higher...Turns out it’s about getting #STRONG 1. Dynamic stretches activates all the muscles we will be using in all the directions we want to use them. 2. Same idea but for side kicks. 3. 15lb to strengthen the hipflexors. That tight feeling is not just “tightness” it’s also weakness and here I’m attacking that weakness head on. This exercise in particular has been amazing for my hip health. 4. End range control. Pulses to increase range of motion and control at the point of contact. This works for all different kinds of kicks we do with capoeira. All these exercises are trying to work the kicking muscles in the way that we use them. Getting those muscles stronger specifically in the way that is specific to kicking is what allows you to kick higher. . . . . Follow @dende_arts YouTube channel and blog in bio link . . My Au de Coluna guide in my bio link. Invest in your movement education. . . . . . #highkick #movementculture #highkicks #movementismedicine #capoeiramovies #capoeiramoves #capoeiraflow #flowmaster #frc #controlyourself #trainingmotivation #functionaltraining #functionalfitness #functionalmovement #calisthenics #cordaodeouro #calisthenicsworkout #calisthenicsfreestyle #movementislife #capoeiratreina #capoeiralifestyle #capoeirabrasil #flowsession #movebetter #idoportal

HOW TO #MACACO A fundamental floreio in capoeira with entry points for beginners to advanced athletes. Here are the steps for beginners! 1) place the first hand behind you and jump to the side. The other hand will reach up giving momentum. 2) same as step one but now try to elevate the hips above your shoulder. 3) reach the second hand back. This version will take time as you will doing macaco to the side and slowly work your way to doing it backwards. This part is the last 15% but takes the majority of time to perfect. ?The fear of moving backwards is common. ?Regress to an earlier version if you’re feeling scared. . . . . Follow @dende_arts YouTube channel and blog in bio link . . My Au de Coluna guide in my bio link. Invest in your movement education. . . . . . #capoeira #movementculture #movementismedicine #capoeiramovies #capoeiramoves #capoeiraflow #animalflow #frc #controlyourself #trainingmotivation #functionaltraining #functionalfitness #functionalmovement #calisthenics #cordaodeouro #calisthenicsworkout #calisthenicsfreestyle #movementislife #capoeiratreina #capoeiralifestyle #capoeirabrasil #flowsession #movebetter #idoportal #movementart @newark.nj @newarkhappening @newarkarts @goironbound @newarknjblog @newarkartistdatabase @newarktimes @newarkpulse