Daily Mobility Exercises by Dr. Kelly Starrett › Forums › General › Mobility Routine?

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    • 03/11/2015 at 3:18 pm #71292
      AvatarDavid Perez
      Participant

      Hello All 🙂

      I was thinking of the idea of having a Mobility routine or schedule. Breaking down the body into 7 large ‘Pieces’  and assigning one to each day of the week. Of course gritty stuff that crops up would be addressed as needed. I’m just trying to think of a way to cover all basis on a regular schedule of maintenance.

      Any thoughts on how to break it down? Around Joints? Body segments? Movement systems?

    • 03/11/2015 at 4:15 pm #75847
      AvatarMichael Bashista
      Participant

      http://www.mobilitywod.com/2011/09/episode-321-programming-for-mobility/

      Programming for yourself

      assign priorities
      highest – ideas you are always working on, like anterior hip
      next priority may be t-spine
      if time is available focus one more problem
      Programming for groups

      context specific – make it about a movement
      every day – 10 -15 minutes every day
      focus on 3 things, not more
      minimum dose – 2 minutes
      if it feels sketchy- try something else, reposition

      Test -> Re-Test

    • 03/18/2015 at 11:44 am #75860
      AvatarKatie Hemphill
      Participant

      Hey Keivan,

      If you’re currently involved in a strength and conditioning program, programming your mobility work in accordance with the training of the day is an easy way to keep it relevant to what you’re doing. Mobilize problem areas that may compromise your movement within the warm-up, and take care of hard-working tissues after training.
      If you have some major restrictions you’re trying to conquer, the biggest thing to keep in mind is that consistency is key. Don’t try to prioritize a whole bunch of issues at once, but choose one or two that you’re going to hammer at in little doses throughout the day, everyday. Take care of the big problems like this one at a time, or at least cycle through them as you see real improvement, and let your training guide the rest.
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