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

TYPEWHATWHENHOW
Soft TissueSliding surfacesPost Training EveningYoga Balls
Foam Rollers
Stick
Band DistractionsJoint mechanics
Muscle dynamics
Before TrainingMonster Bands
Contract RelaxMuscle contractionPost TrainingYoga Strap
Self Assisted
Voodoo FlossSliding surfaces
Muscle dynamics
Joint mechanics
All the Time
Swollen Joints
Voodoo Bands

DESKBOUND PLAN

TECHNIQUEEQUIPMENTDOSE
Roll Thoracic SpineFoam Roller3:00 Total
Coach StretchNone2:00 each side
Trap and First RibYoga Tune Up Ball2:00 each side

LOWER BACK PLAN

TECHNIQUEEQUIPMENTDOSE
Low Back SmashYoga Tune Up Ball2:00 each side
Coach StretchNone2:00 each side
Classic Hamstring StretchYoga Strap or Band 1”4-8x Contract/ Relax

KNEE PLAN

TECHNIQUEEQUIPMENTDOSE
Roll Knee 360Yoga Tune Up Ball2:00 each side
Gap and SmashYoga Tune Up Ball2:00 each side
Roll Quad and CalfRoller2:00 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?