013011_Sun

Morning: Private Session
Practice of overhead squat
For improvement, following drills were employed.

1. Ankle

Right ankle needs more mobility. Do tilt, toe pull. Flex and extension wave.

6 positions circle on the chair with knee bent and hip rotated internally.

2. Knee

Closed chain knee circle in neutral, anterior 45 lunge, and anterior lunge position.

3. Hip

Back hip circle with hip rotated internally (R- and I- phase)

Hip circle in lunge position (I-phase)

4. Pelvis

Pelvic circle in lunge position with hip rotated internally.

5. Lumber

Front and back lumber circle in posterior 45 and anterior 45 lunge position

6. Thoracic

Thoracic A/Ps (I-phase)

7. Shoulder

Camshaft in overhead position

8. Neck

Neck side to side slides in nerve glides position (median and radial)

Neck A/Ps and side-to-side in 6 positions

9. Jaw

Jaw A/Ps and side-to-side in 6 positions

10. Opener

Shoulder circle, pelvic circle, and camshaft

Night: Practice of these drills

Photo: sunset in Yamagata, Japan