MASTERING MOBILITY
Did you know that 65 million Americans suffer from lower back pain? Your ability to move easily and pain-free for the rest of your life is what you deserve. Improve your quality of life today, free yourself of restrictions and setup your personal mobility maintenance plan.
| LIFESTYLE ERRORS |
| Sitting, Sleeping, Posture, Overbuilt Shoes, Dehydration, Duck Walking |
| LACK OF PERSONAL MAINTENANCE |
| Stiff and Unhealthy Tissues, Range of Motion Restrictions, Hotspots |
| MOVEMENT PROBLEMS |
| Unable to sit and stand properly, Pick something up or neutralize pelvis |
| BODY ASYMMETRY AND COMPENSATION |
| Imbalance right versus left side of the body Incorrect joints and muscles put to work |
| PAIN AND INJURY |
| Short Term: plantar fasciitis, knee pain Long Term: hip and Knee replacements |
| FUNCTIONAL DEPENDENCE AND FALLS |
| Falls are the leading cause of death from injury among people 65 and older |
THE IMPORTANCE OF BREATHING
Every day your brain signals your body to take roughly 20,000 to 30,000 breaths automatically. It requires no focus, yet can be controlled by adopting a consistent breathing practice. Learning to control your autonomic nervous system is a must in the world you live in today.
THE TWO STATES
Sympathetic
- “Flight or Fight” triggers the release of cortisol
- Examples: text message alert from your cell phone, conflict in a relationship
Parasympathetic
- “Relax and Unwind” controls the release of cortisol
- Examples: peacefully reading a book, taking a soothing bath or cold soak
YOUR MOBILITY TOOLBOX
| TYPE | WHAT | WHEN | HOW |
|---|---|---|---|
| Soft Tissue | Sliding surfaces | Post Training Evening | Yoga Balls Foam Rollers Stick |
| Band Distractions | Joint mechanics Muscle dynamics | Before Training | Monster Bands |
| Contract Relax | Muscle contraction | Post Training | Yoga Strap Self Assisted |
| Voodoo Floss | Sliding surfaces Muscle dynamics Joint mechanics | All the Time Swollen Joints | Voodoo Bands |
DESKBOUND PLAN
| TECHNIQUE | EQUIPMENT | DOSE |
|---|---|---|
| Roll Thoracic Spine | Foam Roller | 3:00 Total |
| Coach Stretch | None | 2:00 each side |
| Trap and First Rib | Yoga Tune Up Ball | 2:00 each side |
LOWER BACK PLAN
| TECHNIQUE | EQUIPMENT | DOSE |
|---|---|---|
| Low Back Smash | Yoga Tune Up Ball | 2:00 each side |
| Coach Stretch | None | 2:00 each side |
| Classic Hamstring Stretch | Yoga Strap or Band 1” | 4-8x Contract/ Relax |
KNEE PLAN
| TECHNIQUE | EQUIPMENT | DOSE |
|---|---|---|
| Roll Knee 360 | Yoga Tune Up Ball | 2:00 each side |
| Gap and Smash | Yoga Tune Up Ball | 2:00 each side |
| Roll Quad and Calf | Roller | 2:00 each side |
TRIAGING MY PERSONAL MOBILITY PLAN
- Select ONE technique to solve highest priority mobility screen issue
- Select ONE technique to solve your biggest lifestyle error (change behavior)
- Select ONE technique to solve current hot spot or pain
ANSWER
Be Specific . . .
- What time of day will I complete my mobility plan? Breath work?
- Where will I complete my mobility plan? Breath work?