Suboccipital muscles are a group of four small muscles located just under your skull. They consist of two rectus and two obliquus muscles. Most medially lies the rectus capitis posterior minor muscle, which connects the skull with the first vertebra. Right next to it lies its older brother, the rectus capitis posterior major, which skips the first vertebra and connects the skull directly to the second one. More laterally, there is a chain of obliquus muscles, where the obliquus capitis superior connects the skull to the side of the first vertebra, and later the obliquus capitis inferior continues to the second vertebra. Together, these muscles help control fine movements and stabilization of the head.

The amount of hip internal rotation in which you can reliably generate power is determined by the health of the muscles at the back of your hip. The piriformis muscle, together with the gemellus, obturator, and quadratus femoris, creates a wall of muscles that is responsible for keeping the head of the femur in the socket, even in the most demanding position, which from their perspective is when the hip is internally rotated. When weak, those muscles tend to feel more comfortable in a shortened position, which effectively shuts down your ability to use your hip as you would like and forces you into externally rotated positions #hipinternalrotation

Classic heel raises are not a bad starting point for exploring ways to mobilize your foot. When doing them, your forefoot changes its shape while being under the load of your body, which is quite a functional setup. Not to mention a nice workout for calf muscles. But if you really want to focus on the mobility aspect, instead of climbing up, try raising your heels by pushing your knees forward while keeping your pelvis in place. This version brings your heel more forward, allowing for greater bending leverage on the toes while simultaneously achieving more plantarflexion in the ankle. This combination works for the foot like squeezing a towel from both sides, because now tissues have to decide whether to move towards the stretched front of the ankle or towards the equally stretched bottom of the forefoot. If doing this you hear clicking and popping sounds from your foot, don't worry. That's the sound of your body regaining mobility. #footmobility

They rejected my application to Hogwarts but I still found a way to be a wizard. 🧹#illusion #magic #harrypotter

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