Shane Cuppett

💥Hamstrings - Forward Fold variations💥 UNLOCK to lengthen. Unlocking your knees during a forward fold hamstring stretch unlocks the Deep Back Line (Anatomy Trains). This subtle change allows the hips to pull back deeper which not only provides more length but disperses tension across the ENTIRE hamstring muscles, whereas keeping your knees straight or locked-out focuses tension behind the knee. SEPARATE to disperse. The hamstrings do more than just extend the hip and flex the knee. They also create medial and lateral tibial rotation while the knee is bent. These are very important articulations that not only help generate slight rotational force, but maybe more importantly disperse force at a mobile joint like the hips instead of stable joints like the knee or lumbar spine. 🔻🔻🔻🔻🔻🔻🔻🔻🔻🔻🔻🔻 PRIVATE ONLINE COACHING AVAILABLE! DM for details. 🔺🔺🔺🔺🔺🔺🔺🔺🔺🔺🔺🔺 🗣️COACH’S TIPS 🗣: ⚠️ These videos are for educational purposes only. Remember to NEVER work through pain. If you experience strain or pain stop immediately and consult your doctor. 👉 If possible, perform these barefoot or in minimalist shoes. Having a solid connection to the floor with your feet is an important component for mobilization and accurate muscle recruitment. ❤️LIKE | COMMENT | SHARE❤️

💥Shoulder Stability - Core integration edition💥 Integrate don’t isolate. In many cases outside of an acute injury, shoulder issues are often the result of other body parts not doing their job. This means when addressing shoulder issues, we should be looking to integrate our core and lower body into what we do with the shoulders. Journal of Athletic Training 2000. “Kinetic chain rehabilitation programs integrate the kinetic chain model in order to mimic normal upper extremity motor patterns that are utilized during sports and daily activities. Proximal trunk muscles and the lower extremity are used to initiate scapular and arm activations. Such force-dependent integrated muscle activation patterns are used to coordinate the motions of connecting segments from proximal to distal manner, resulting in better gains during strength training programs.” The exercises demonstrated here focus on training patterns that influence shoulder performance, not just individual muscles surrounding the shoulder. 🗣️COACH’S TIPS 🗣: ⚠️ This video is for educational purposes only and should not replace medical advice. Remember to NEVER work through pain. If you experience strain or pain stop immediately and consult your doctor. 👉 Don’t allow the head to jut forward excessively as you press. 👉 Drive the bicep to the ear and exhale as you press. 👉 Think about lifting the kettlebell slightly up as you press, this will help to engage the posterior delts even further. ❤️LIKE | COMMENT | SHARE❤️

💥Scoliosis - Breath work edition💥 Scoliosis is complex and can be a very unique issue for each person so unfortunately there isn’t a one-size-fits-all solution. Some people may experience movement limitations and pain, some may even need surgery, while others have little to no symptoms at all. Also, there are many breathing techniques that can help, so explore and practice as many as possible to find the one that feels best for you. For my scoliosis, I find that actively breathing into, and lengthening (stretching) the concavity (short side) of my lumbar spinal curve to be very beneficial. I try to maintain my new-found length through each exhale which adds a muscular component to it. This is basically a version of the Schroth Breathing method. Is this permanently fixing my scoliosis? Not at all, but it offers relief and is helping to remind my body how to maintain length on the short side of my scoliosis. Here are a 3 examples that feel good for my of my scoliosis. Hopefully they’ll help you too. 🗣COACH’S TIPS 🗣: ⚠️ These videos are for educational purposes only. Remember to NEVER work through pain. If you experience strain or pain stop immediately and consult your doctor. 👉 This is a diaphragmatic breath that expands the rib cage, not the belly. These specific postures helps to re-direct air into the concavity of my scoliotic curve. Each inhalation effectively expands and stretches my right flank. ❤️LIKE | COMMENT | SHARE❤️

💥Low Back Pain Relief - Adductor edition💥 Strengthening the adductors might be your “secret sauce” to finally relieve nagging chronic low back pain. Glute training has been all the rage lately, but based on their attachment at the base of the pelvis it’s the ADDUCTORS that have the unique ability to traction (pull) the pelvis downward away from the spine, as well as assist with internal hip rotation. This can help relieve pressure from the lumbar intervertebral discs. Also, when you combine this downward tractioning with some targeted glute work this muscular duo can effectively help pull the pelvis out of a position of excessive anterior tilt, which is also a known contributor to muscular imbalance and low back pain. Here are 3 movements designed to strengthen the adductors that can help relieve nagging low back stiffness and pain. 🗣️COACH’S TIPS 🗣: ⚠️ This video is for educational purposes only and should not replace medical advice. Remember to NEVER work through pain. If you experience strain or pain stop immediately and consult your doctor. ❤️LIKE | COMMENT | SHARE❤️

💥Hip hinge - Form Correction edition💥 Many people getting back in the gym with New Year’s Resolutions will likely be doing lots of hip hinging movements like RDL’s, deadlifts, KB swings, etc… Also, many people that have been affected by Hurricane Helene are tasked with storm clean-up which often includes lots of bending and lifting of awkward items. Unfortunately the result often leads to debilitating back pain and injury. This is why It’s important that your hip hinge is building you up and not breaking you down. So many good things happen when you hinge well, but so many things have the potential to break down when you don’t. The hip hinge is one the most fundamental and important human movements that we have, but unfortunately many of us lose the ability to perform this innate pattern. Why is a proper hip hinge important? 👉 Because when we lose the ability to hinge at our natural fulcrum (hip joints), we inevitably end up bending at our lower spines. Therefore restoring a proper hip hinge can help alleviate unnecessary movement and compression in your lower spine and help alleviate back pain. 👉 Because a hip hinge recruits and strengthens the powerful posterior chain muscles which provides the muscular support for your lower spine. 👉 Because hinging to bend over is a natural way to move and navigate the demands and activities of daily life. 👉 Because a proper hip hinge is required for basic weight lifting like deadlifts, RDL’s, and kettlebell swings. It’s important to note that bending with a rounded spine isn’t inherently bad as long as it’s not causing irritation or pain, but if it is, then maybe it’s time to re-educate and strengthen your hip hinge pattern. 🗣️ COACH’S TIPS 🗣: ⚠️ These videos are for educational purposes only. Remember to NEVER work through pain. If you experience strain or pain stop immediately and consult your doctor. 👉 When you hinge you should feel your low back muscles, glutes, hamstrings, eccentrically lengthen (stretch from short to long). ❤️ LIKE | COMMENT | SHARE ❤️

💥Posture Correction- Neck & Shoulder edition💥 Before you get back into the gym and start exercising again make sure that your posture is in proper form. Regardless of how you feel about the importance of posture, one thing is for certain, it informs every movement you do. So taking some time to improve your posture can go a long way to ensuring that your exercise isn’t going to hurt you. A common postural discrepancy are rounded shoulders and forward head position. Chronic internal rotation of the shoulders (computers, devices, driving, forward head, etc) can wreak havoc on the neck and shoulders and potentially result in painful radiating symptoms down the arms. I love using a prone position (on your belly) for improving shoulder strength and mobility due to the floor preventing rib flare and utilizing gravity as resistance. I also like the tactile feedback of using yoga blocks as “hurdles” for the arms to pass over. Why the hurdles? Intent. The hurdles remove the complacency factor by giving you a target, or a goal to achieve. Benefits of working in a prone position. 1️⃣ Utilizes gravity and the weight of your arms as natural resistance. 2️⃣ The floor prevents your ribs from flaring and borrowing movement from your low spine. 3️⃣ Allows you to get long and unload areas like your neck and lower back that are likely struggling with compressed patterns in upright (vertical) positions. 🗣️ COACH’S TIPS 🗣: ⚠️ These videos are for educational purposes only. Remember to NEVER work through pain. If you experience strain or pain stop immediately and consult your doctor. 👉If a thumbs-up (external rotation) arm position is too stressful then spend some time working with your PALMS-DOWN. 👉 Squeezing (engaging) your Glutes the entire time will help promote a subtle posterior pelvic tilt and provide support for your low back. 👉Keeping your forehead on the mat helps to isolate movement for the scapulas and shoulders. If this is uncomfortable place a a rolled-up towel or pillow under your forehead. 👉 Progress slowly with varying the height of the yoga block. ❤️LIKE | COMMENT | SHARE❤️

Foundation Training’s Prone Decompression and Anchored Extension checks A LOT of boxes! This has been one of my favorite exercises for the past 12+ years and I teach a version of it to nearly every client I work with. It might be a fix-all but it’s a fix-a-lot! ✅ Decompresses your axial skeleton (spine and rib cage - skull on top sacrum below). ✅ Strengthens your deep paraspinal back muscles and spinal extension pattern. ✅ Improves and strengthens overall posture. ✅ Improves shoulder mobility. ✅ Strengthens adductors. ✅ Improves breathing capacity. 🗣️ COACH’S TIPS 🗣: ⚠️ These videos are for educational purposes only. Remember to NEVER work through pain. If you experience strain or pain stop immediately and consult your doctor. 👉 I suggest skipping the blocks when first starting out. Add these later after you’ve developed adequate strength, and take your time progressing to higher levels. 👉 I’m using my breath work to improve and maintain my torso height and spine extension. I’m not actively trying to lift and force my torso off the ground. 👉 My pelvis is anchored via my adductors contracting and not my glutes clenching. Squeezing your glutes promotes external hip rotation which we don’t want to do here. 👉 I prefer to anchor stronger and exhale as I reach my arms in front. This helps to increase proximal stability (adductor/ pelvis/ core integration) as I work through distal mobility (reaching arms in front). ❤️LIKE | COMMENT | SHARE ❤️ 🎵 Iron Maiden/ Lost in a Lost World 🎵

Volunteering this weekend at Camp Miller in Pensacola, NC with @thereallittledarling (just outside of Burnsville). We took part in helping to sort and organize some of the donations being dropped off at the camp. Like many others, this area was devastated by the Cane River when it crested over 20’ over a month ago. Being part of the rebuilding and healing of this area is important to us so we’re volunteering when we can. It feels good to help but seeing the devastation around us is difficult to see and is emotionally taxing, but it’s a sobering reminder that a lot of people are still struggling and will need help for a long time. I didn’t take pictures or videos of the destruction of this area because they simply don’t capture the immense scale of how much has been destroyed. So many people and areas need help so please consider donating. (See below for a few examples - there are many more). Ashevillerelief.com Red Cross.org @belovedasheville @samaritanspurse @cajunnavyrelief @wckitchen

Hello friends and followers. I’m sorry I haven’t posted any new content lately, unfortunately we’ve had our hands full dealing with the aftermath of Hurricane Helene. The devastation to Asheville and this entire region has been immense and unimaginable. So many beautiful places and towns that we frequently visit are gone or have been gutted. People’s lives and the landscape of WNC has been changed forever. Everyone is hurting, grief and heartbreak is palpable everywhere, but WNC is strong and we will bounce back. My heart goes out to everyone who was impacted by this monstrous storm. So many people have lost loved ones, their homes, their livelihoods, and their businesses, so if possible please consider donating (see below for just a few examples - there are many others). We feel and see the outpouring of support, and we’ll be eternally grateful for everyone who helped, in any way. I appreciate everybody’s support and patience while we try to get back to some sense of normalcy. Ashevillerelief.com Red Cross.org @wckitchen @belovedasheville @samaritanspurse ❤️ Shane & Deirdre

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Deirdre and I are okay and thankfully our house didn’t suffer any damage, but unfortunately parts of Asheville and Western NC literally got washed away with Hurricane Helene. The devastation around the area is truly heartbreaking💔. We still don’t have power, gas, or cell service, but hopefully things will improve later this week. Our hearts go out to everyone in AVL, WNC, and anyone else impacted by the storm, and thank you to anybody helping during this disaster.

Deirdre and I are okay, but unfortunately Asheville and parts of Western NC literally got washed away with Hurricane Helene. The devastation around the area is truly heartbreaking 💔. We still don’t have power, available gas, or cell service, but hopefully things will improve later this week. Our hearts go out to everyone in AVL, WNC, and anyone else impacted by the storm.