This video demonstrates some movement patterns that you can do with a long stick or dowel.
Using a stick to take your shoulders through these and other movements can help you identify and work through restrictions in joint mobility. Read more
In learning how to do a strict muscle-up (pull-up to dip and back down), for many, including myself, the most challenging part is transitioning from the top of the pull-up phase to the starting position of a dip.
This is the most effective way that I have found to work on learning the mechanics and developing the strength needed to smoothly transition from pull-up to dip during a strict muscle-up. Read more
Before taking your body through mobility exercises, I think it's helpful to foam roll all of your major muscle groups. If you can use a specific foam rolling routine to follow, please feel free to have a look at the basic regimen that I do daily:
There is a primal reassurance in being touched, in knowing that someone else, someone close to you, wants to be touching you. There is a bone-deep security that goes with the brush of a human hand, a silent, reflex-level affirmation that someone is near, that someone cares.