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Movement & Mobility Systems

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Scott Leech

on 25 April 2014

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Transcript of Movement & Mobility Systems

The Movement and Mobility System
Midline Stabilization

Global Extension:
Cobra pose
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)
Midline Stabilization:
2 Bowls, Pelvis and Ribcage
Squeeze the butt
Abs tight
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
Pushup test
Squat test, knees out feet straight
Stretching is dead
Stretching only effects the muscle
T-shirt analogy
Humans adapt
Skin-Pinch Test
The Mobility Systems
Joint Mechanics
Sliding - Surface dysfunction
Muscle Dynamics
Joint Mechanics:
Setting joints in good positions
Joint Capsule
Thick/Thin Rubber Band Analogy
Hand Test
Tight jeans
Glutes after sitting

Tools: Foam Rolling, Lax balls
Tack and stretch, contract/relax
Muscle Dynamics:
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
Motor Control
Sliding Surfaces
NO Joint Mechanics
NO Muscle Dynamics
Works Cited

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/>
The Tunnel:

You CANNOT reclaim a good position!

Ex. Knees out Squat

Texting and Typing
Using crutches
Full transcript