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.
Mobility Exercises for Lower and Upper Extremity
MOBILITY LE.docxMOBILITY UE.docxJOINT 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.pdfJoint 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