Intro To Mobility – New Program Added!
PLT4M is excited to announce the release of another new program to our expansive fitness library! MOB201: Intro to Mobility is available to all PLT4M users!
But what does an actual introduction to mobility look like?
Mobility is best defined as the ability to voluntarily move a limb or joint through its entire functional range of motion with complete control.
Often, Mobility is confused with “flexibility,” as many people think of the terms as synonymous.
Flexibility, though, is actually just the ability of a muscle to temporarily stretch beyond its resting state, when needed. Even more specifically, it is your muscles’ ability to tolerate being stretched.
Instead, mobility is a dynamic expression of one’s ability to combine flexibility, with strength, and total motor control in order to move specific joints through complete, intentional movement patterns.
Lack of Mobility can negatively impact our training and everyday life in a variety of ways. First, if joints are restricted in their range of motion, we will develop altered movement patterns that over time can lead to injury. Second, a lack of joint mobility means we cannot recruit as diverse a set of muscles as intended in certain exercises, limiting strength development, and power output.
In this program, we aim to go beyond simple “stretching” and look to introduce some foundational mobilization practices that can be utilized within your everyday life to improve your mobility. This improved mobility can lead to better training results, but more importantly, less everyday aches and pains.
Sections 1 & 2: As flexibility is a key component of mobility, we will review our End Range Stretching. Rather than cover ALL available stretches, we will focus on some “foundational” stretches, most of which will be familiar if you participated in our MOB101 program. However, we will go into greater detail on the purpose and target of these foundational stretches in this program.
Section 3: As stretching and flexibility alone cannot produce optimal mobility, the concept and practice of “SMR” must be introduced. We will first introduce the concept of “SMR” using a Foam Roller. ”
Section 4: We will continue to explore the practice of “SMR”, but with a Lacrosse or Tennis ball.
Section 5: We put it all together in three 30 minute “mobility routines”.
Let’s take a look at an example lesson where Coach Alex Relph introduces the key concepts to one of our lessons and then guides a class through a full 30-minute routine.
Today, we turn our attention to the upper body. In doing so, focusing on two areas will yield the largest bang for our buck, and consequently garner a majority of our focus. These areas are the Shoulders and Thoracic Spine.
Whether looking to grab something off a tall shelf, or attempting to improve your Spike as a volleyball player, healthy shoulder and thoracic mobility are critically important.
Unfortunately, in today’s world of desks, computers, video games and phones, we spend most of our day with hunched over shoulders.
This constant internal rotation of the shoulders leads to a tightening of the Thoracic musculature and ultimately, a loss of shoulder and neck mobility.
Through the use of Stretching, Strengthening, and SMR, we can restore the mobility of our thoracic spine and shoulders, leading to healthier shoulders, less back pain, and better posture. Let’s explore some stretches for the upper body!
Hit Play and follow along with today’s movements:
Thread the Needle
Child Pose w/ Shoulder Variation