BULLETPROOF BODY: Part 3 – The Shoulder Girdle
A Master Your Movement Workshop
This Spring/Summer, our in-house corrective exercise specialist Charlotte Miles, is running a 3-part series encompassing rehab and prehab for the areas of the body most prone to parkour injuries.
Each 90 min workshop will include:
🔹 Anatomical theory – Understanding how your body functions
🔹 Diagnostic tools for spotting sub-optimal movement patterns
🔹 Strengthening exercises to target weak spots
🔹 Flexibility drills for improving tissues length-tension
🔹 SMR work to release ‘sticky’ fascia and gain better joint ROM
In Part 3 we’re focusing on the shoulder girdle, which will encompass issues of the shoulders themselves, the scapular, neck and upper limbs. Modern living sees us often in kyphotic (hunched) positions for hours at a time; bent over desks, steering wheels and mobile phone screens. Add to this that most of us don’t know how to breathe properly and are therefore elevating the traps around 20,000 times per day and it’s no wonder that our shoulders get tight and blocked up. Here’s where we fix things.
In this workshop we’ll be delving into the shoulder girdle and common injuries involving the sub-scapularis, the trapezius, lattisimus dorsi and posterior and anterior delts; not to mention the wrist and elbow joints which receive/give feedback to the shoulders on every one of our interactions with the world. If you’re feeling chronically sore or tight in any of the above, then this workshop is for YOU. By the time you leave the workshop, you’ll have a focused understanding of why you’re feeling this way and a plan on how to rehab/prehab this area and make yourself less susceptible to issues and injuries in the future.
DETAILS
3 PART WORKSHOP SERIES
- Feet + Ankles
- Hips + Knees
- Shoulder Girdle
COURSE AIMS + OBJECTIVES:
- Understand why our anatomy functions as it does and how faults occur
- Diagnose weakness and/or tension through simple assessment tool
- Learn strength exercises to combat improper loading patterns
- Understanding fascia and how our inner scaffolding works
- Learn stretches and SMR techniques to improve tissue quality
- Develop a plan for ongoing prehab to secure your system and ensure you are as bulletproof as you can be moving forwards
ABOUT THE INSTRUCTOR
Charlotte Miles is our Head of Strength & Conditioning at Parkour Generations London and our in-house Corrective Exercise Specialist. Having been fully immersed in the CrossFit, weightlifting and powerlifting world through her time producing America’s number one fitness podcast Barbell Shrugged, she’s worked and studied alongside the likes of Coach Mike Burgener, Louie Simmons, Julien Pineau, Wim Hof and many more strength training greats. With hundreds of hours coaching under her belt, Charlotte is a Level 4 qualified PT, L1 CrossFit trainer and NASM Corrective Exercise Specialist, with additional certifications in Strongman, Olympic Weightlifting and Movement & Mobility.
In the last 5 years Charlotte has worked with professional athletes, stunt performers, traceurs and every day movers, often immediately after injury or post-surgery; guiding them back to full health and performance with rigorous training regimes that place emphasis on functional range, healthy tissue and solid movement mechanics.
“I sought Charlotte out after a full Achilles tendon rupture in late 2020. As a stunt performer my job demands exceptionally high levels of all-round athletic ability and physical adaptation to varied demands. I was worried that my career would be affected. Charlotte’s comprehensive but understanding approach led to a rapid recovery and identified areas of weakness and dysfunction that not only caused the injury but held my athletic potential back previously. Since getting back to work her knowledge helped me to address those areas whilst getting my Achilles stronger than it was pre-injury, and I’m the fittest I’ve ever been.” – Marc Rodriguez Bernet
WHAT TO BRING & WEAR
We suggest that you wear loose, comfortable clothing that you don’t mind getting a bit sweaty in. Lower drop trainers will help you feel the movement of your body better and light tank tops that reveal your arms and shoulders will help us to access your tissues appropriately during the session. Bringing water and a snack is also a good idea!
WHERE?
The course take place at our HQ, Parkour Generations at Republic. Our nearest transport links are East India and Blackwall DLR stops, each of which can be access from Canning Town (Jubilee Line) and Bank (Northern Line). Please ensure you arrive 5-10 mins before the event start time, for registration.
DETAILS
LOCATION
Republic, London
DATE
29th July 2023
TIME
14:00 – 15:30
AGES
16+
FOR
All Welcome
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BULLETPROOF BODY: Part 3
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In Part 3 we’re focusing on the shoulder girdle, which will encompass issues of the shoulders themselves, the scapular, neck and upper limbs. Modern living sees us often in kyphotic positions for hours at a time; bent over desks, steering wheels and mobile phone screens. Add to this that most of us don’t know how to breathe properly and are therefore elevating the traps around 20,000 times per day and it’s no wonder that our shoulders get tight and blocked up. Here’s where we fix things!
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