Read the Chalkboard — I can’t make it any simpler than that. If you aren’t working on your mobility, you are leaving reps and pounds on the table. If you want to get: Stronger, Faster, Leaner, you need to focus on your technique and optimize your mobility. QED
#BeyondStretch #FireFlow #Mobility #CrossFit
Using Mobility, Corrective Exercises, and Range of Motion
To Improve Mobility & Range of Motion
- To mobilize stuck tissue we use flossing, joint distraction, gapping, and self-myofascial release.
- For Flexibility and stability: we use Yoga and FireFlow.
- Functional Range Conditioning and Kinstretch: techniques to help close the Active Passive Range Gap.
- Muscle activation and corrective exercises: we use isometric exercises and exercise bands to improve the mind-muscle connection.
- Proprioceptive Neuromuscular Facilitation Stretching: to retrain the brain’s connection with muscle to improve the brain’s confidence and control over muscles with allows for improvement of flexibility.
- Partner Stretching: through using a coach to help stabilize and direct stretches, the athlete is able to improve the function of the stretch and focus on the intended muscle and joint group.
Passive Flexibility Range Defined: Relative ease and the degree to which you can move your bones with respect to one another with assistance based on the tightness of the related muscle groups.
Active Range Defined: Relative ease and the degree to which you can move your bones with respect to one another under your own power using only the related muscle groups.
Active Passive Range Gap: Passive Flexibility minus Active Range. The bigger the gap — the more prone to injuries you become.
Mobility Defined: the overall range of motion and control of that range of motion across broad areas of movements. So it’s how much overall flexibility you have and the degree to which you can control it.
We measure current mobility and static motor control through screening. We improve the tightened areas through our mobility programming to mobilize and strengthen the tight and weakened areas. We find and address all the elements that limit movement and performance including short and tight muscles, soft tissue restriction, joint capsule restriction, motor control problems, joint range of motion dysfunction, and neural dynamic limitation. In short, mobilization is a tool to globally address movement and performance problems.
We find and address all the elements that limit movement and performance including short and tight muscles, soft tissue restriction, joint capsule restriction, motor control problems, joint range of motion dysfunction, and neural dynamic limitation. In short, mobilization is a tool to globally address movement and performance problems.
Humans have tightness where the body senses weaknesses or lack of strength in a muscle. To improve mobility, we have to reprogram the brain’s connection with deactivated muscles. In essence, we force the brain to create new software (neural pathways to control muscles), so that the body can allocate new hardware (muscle tissue.)
Got an injury? An unstable shoulder? A painful knee? Catch up with Coach Paul as he breaks down the formula to help you move better.
The Magic of Mobility
Every Injury is Important. Every Body Move Differently. Everyone has a different history. Yet, different as we are, all of us are designed to move the same way. Having worked with over 1000 members over the past 10 years, coach Paul has boiled down his formula for helping you move better.
The Magic Of Mobility 5 Step Process
1 Address the Complaint:
Where does it hurt? How Does it Hurt? When does it hurt?
2 Find an Exercise or Pattern:
Find an exercise or pattern:
- with limited motion;
- that causes some pain;
- that has less strength; or
- that has less control.
3 Observe the Movement Fault:
Test and evaluate all the surrounding tissues up and down the chain of movement. For example, does the right side of your neck hurt? We might:
- Check your pec minor for tightness;
- Check your triceps for weakness;
- Check your serratus for motor limitation.
4 Treat the Most Likely Suspect:
Treat the most likely suspect. If it’s weak, we strengthen it. If it’s down-regulated, we activate it. If it’s tight, we stretch-it or mobilize it.
5 Retest your Pattern:
Does pain decrease? Does the range of motion increase? Does your form look better. Do you have more control? If it gets better, we do more of the same. If it gets worse, try a different technique or go to your secondary suspect.