Mobility
Exercises

Regression / Opportunity for Growth.
My hips are awful. It’s something I’ve been working on a lot lately.
That being said, my external rotation is getting better and I’m almost to the point of being able to do a 90/90 range unassisted with my arms.. almost.
I use my hands, and it’s too easy.
I take my hands off, and I fall.
Insert a lightweight band for assistance.

Your breathing is so much more than just getting oxygen into your system.This lunge mobility is a great example of that.Drop down into the position and you’ll be sure to feel a slight stretch on your lateral “slabs.”But then take a big belly breath. Feel that intensity ramp up?!Your diaphragm draws oxygen into your lungs, sure. But in order to do that, it must displace your viscera. This displacement adds an internal stretch to the tissue.Lots of folks have tried a thousand different YouTube stretches for low back issues - but controlling your breath is often a huge blind spot.

90/90 variations are my go-to for working towards more hip mobility.The examples shown here are a decent place to start for working with the lead leg on external rotation ROM.Clearly this is something I need to keep working on myself! Practice what you preach!

Functional range conditioning principles can be extrapolated in a plethora of ways across any joint to give you useful control of your mobility. What I love ...
Did you even know there was a difference?! We didn't just pick Mobility because it started with an 'M' for training on Mondays! If we're talking raw athletic movement, it requires good mobility - which takes CONTROL over a range of motion. Two weeks until our next Mobility Monday!
My thoracic Mobility "Go-To" exercises are super easy to do daily and quick. Even a brief 3 reps per side of each of these exercises DAILY has been a huge help for not only my pain and tightness but even my golf swing!
This little tool from Trigger Point Therapy is AMAZING! Use it as a foam roller with the blocks or take it off and use it as a mobility stick! Best part is that all of the little rollers are removable so the whole stick is customizable!
The popliteus is a tiny little muscle that can often times be over-called-upon by the brain to flex the knee. Yes, that is ONE of the actions of this muscle, but it is not the best muscle for that job! When this happens chronically, the popliteus becomes a little angry and needs some mobility or "release."
 

The difference between mobility and flexibility is the power of control you have over that range of motion. Building mobility in your body helps alleviate a plethora of aches and pains we feel on a day-to-day basis.

Oh really. / “i’Ve gOT tIgHT hAMsTriNgS”
I probably hear this 10 times per week.
My first response is always discerning if they’re tight or taut. Is it a defect or defense? Topic for another day.
If they’re truly tight (shortened physiologically) that’s fine! Let’s work on it.
But how? Does any general hamstring stretch work? I don’t know the answer. That’s why variability is awesome.
Shown here is just another variation. I dig it because it’s not passive. You can dig it because it works wonders.

I’ve seen far too many people hunk foam rollers this last week or so to not address the issue.If you’re crying and cursing while trying to relax the tissue (which is our intent) then I think we’re missing the boat.Rather, try this.Scan for a tender spot.Pause on it.Lengthen the tissue.Essentially we’re thinking of pinning that tissue between a rock and a hard place and *neurologically* telling it to chill out.

Rotary needs are apparent across many sports - throwing, kicking, biking, swimming, swinging, running, etc.
If we're lacking Thoracic Mobility, our body will rob the needed range of motion from adjoining joints. This decreases our 'fluency' or efficiency.
You see, all of our powerful movements come from rotation. Similarly, a lot of our aches and pains come from poor anti-rotation.
For me, I FEEL the engagement and mobility much more when loading the system with bands or weights.

Upper vs. LowerWith great power comes great responsibility.The Transverse Plane (rotation) creates most of our power. Think; throwing a ball, swinging a golf...
Synergy / Gapping the SI Joint Re-setLittle variant of a PNF style exercise here for posterior vs. anterior transverse chains.I've said it a thousand times, ...
Percussion gun therapy is EVERYWHERE right now. And if you're like me, you've noticed all your social media ads filled with more and more brands of percussio...
This is a simple little movement that you can do anywhere to gain some Thoracic Extension after that long drive to Grandma's house. . Things to keep in mind:...
Trigger Point makes awesome mobility products in general, but this MB Vibe is above and beyond. Whether you have taught upper traps or utilize accessory brea...

Good Vibrations - Marky Mark was onto something here. . Vibration foam rollers have been around for a while now but recently have started to take off in the mainstream. But why? What do they do?

These couple exercises are a great start to progressively loading your elbow muscles if they're suffering from tendinitis or tendinosis. . By engaging the musculature in an isometric and eccentric manner, were able to load the tissue without pain and thus remodel the musculature and tendons as necessary. .
Sometimes all you need to do is roll around on the floor and move with intent. Give this quick little movement challenge a try and let us know in the comments how it goes for you! As always; visit our website at www.minnesota-movement.com for all your chiropractic care needs!
In an attempt to stick to my philosophy of "Fix the Why" - sometimes it isn't the fault of your low back or neck for why your low back or neck hurt! If your mid spine (your thoracic spine) is rigid into a flexed position that forces your more mobile areas like your low back and neck to compensate.