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Movement & Mobility Systems
Transcript of Movement & Mobility Systems
People extend at only 1-2 segments of their lumbar or cervical spine
98% of dysfunction with the typical athlete:
Open-Circuit Faults (moving poorly)
Shoulders forward, overextended lumbar, feet turned out, head tilted up or down
Overtenstion (missing range of motion)
2 Bowls, Pelvis and Ribcage
Squeeze the butt
2 Hand Rule
Pubic bone and Sternum
Tony Blauer Test
Wind up the slack
Spiral your limp into the shoulder or hip socket
Screw arms into shoulders, feet into floor
Squat test, knees out feet straight
Stretching is dead
Stretching only effects the muscle
The Mobility Systems
Sliding - Surface dysfunction
Setting joints in good positions
Thick/Thin Rubber Band Analogy
Glutes after sitting
Tools: Foam Rolling, Lax balls
Tack and stretch, contract/relax
Applying tension at end range
Hunt for tight corners
Positions we're trying to correct
Often used after training
Car ride example
Upstream and Downstream
Always mobilize in a good position
Test / Retest
If it feels sketchy, It's probably sketchy
NO Joint Mechanics
NO Muscle Dynamics
Starrett, Kelly. Becoming a Supple Leopard; The ultimate guide to resolving pain, preventing injury, and optimizing athletic performance. USA: Victory Belt Publishing Inc, 2013. Print.
Starrett, Kelly. MobilityWOD. 5 May. 2013. Web. 9 May. 2013. <http://www.mobilitywod.com/>
You CANNOT reclaim a good position!
Ex. Knees out Squat
Texting and Typing