Mobility

An object in motion stays in motion

Our bodies love to move. They are meant to move. Nerves love blood flow, space, and movement. Try these different mobility techniques to optimize your performance and stay out of pain.

JOINT PMCS

Just like our vehicles, our bodies need regular assessment and maintenance. Use this tool to help differentiate between pain associated with soreness or overuse and pain associated with injury or a joint problem.


Perform this sequence before activity to warm up the joints, after activity as a recovery drill, or at the onset of pain to help determine the source of pain

Goals

    • Improve mobility ​

    • Decrease pain​

    • Facilitate recovery ​

    • Identify/rule out injury

    • Restore normal joint mechanics


Motion is Lotion

Full Body Mobility Sequence

Full Body Mobility Sequence.pdf

Joint Mobilization

  • Your joints have synovial fluid which essentially acts like WD40 to lubricate your joints and facilitate smooth movements. Use the below techniques to mobilize and lubricate your joints for full, smooth, pain-free range of motion!

  • Goals:

    • Warm Up Joints

    • Improve Mobility

    • Decrease Pain

  • Perform 10-30 reps or 1-2 min. on each side prior to activity (lifting, running, rucking, etc) or as part of an Active Recovery Day

Soft-Tissue Mobilization

  • Use a foam roller, lacrosse ball, kettlebell, or barbell to massage your muscles

  • Goals

    • Increase Flexibility

    • Decrease DOMS (delayed onset muscle soreness)

    • Decrease Pain

  • Perform 1-2 min. at each body part before or after a workout or part of an Active Recovery Day