Loaded Mobility Flow

The video above is an example of several individual loaded mobility interventions into one integrated flow. These movements include:

  1. Open half kneeling lateral front squat
  2. Half windmill
  3. Open tall kneeling front squat
  4. Front rack Z-Sit switch
  5. Windmill
  6. Reverse get up
  7. Arm bar

Good Morning Variations

The video above is an example of a loaded mobility intervention in order to improve hip hinging. The following examples include a bar back position this movement is often referred to as a good morning exercise. The video demonstrates a narrow and a wide stance hip hinge with a mildly loaded bar kept in a back rack position in order to block compensations from the thoracic spine as well as add a loaded direction for enhancing the mobility of the movement.

Movement Variability is the New Ergonomics

The amount of time that those in a civilized culture spend in a sitting position while doing computer work is a well recognized problem.

Often times well intentioned individuals attempt to remedy this problem by educating others on better sitting ergonomics such as a better work station where the static position that one maintains throughout the day allows for the best alignment and greatest amount of passive support. It turns out the research does not really support this model of remediation as being that valuable. In my estimation, this is due to the fact that the problem with sitting at a computer is not that we are sitting in an improper position but that we are in one position too long. Therefore, instead of attempting to optimize a position of stillness, movement professionals need to promote frequent positional change.

This video is an example of a physical therapist completing his paperwork while using the principles of movement variability as opposed to postural ergonomics.

The positions varied every two minutes include::

  1. Poor man's half lotus
  2. The Z sit
  3. Hero's sit (heels together)
  4. Toe sit (heels together)
  5. Open Half kneeling
  6. Half hero's sit
  7. Prone on elbows half frog (myoball in abdomen)
  8. Prone FABER frog
  9. Prone FABIR frog
  10. Tall kneeling
  11. Half kneeling
  12. Deep squatting

Scapular Depression with Alternating Tricep Extension

The tricep is an often overlooked shoulder extensor that is important for supporting scapular position. The movement demonstrated in this video trains the triceps as a shoulder and elbow extensor but more importantly also challenges the muscles that create and maintain scapular depression. Therefore, this exercise has little to do strengthen a specific muscle but instead focus on stabilizing a position. In this process muscles do get strengthened but not in isolation, instead in a manner that is valuable to postural function and can be transferrable to other tasks where anti-forward shoulder posture is desirable.

Alternating Eccentric Shoulder Extension with Activation of the Lats

The Latissimus Dorsi is one of the largest and broadest muscles in the back that is often activated during normal daily activities. The Lats primarily function to allow adduction, extension, and medial rotation ofthe shoulder assisting with pulling heavy objects off of an overhead shelf, swinging your arms during walking, and crossing your arms across your chest. This muscle can also help assist with pulling your body weight upward, breathing, shoulder depression, sidebending, and extension of the spine resulting in an anterior pelvic tilt. By strengthening the Latissimus Dorsi one can improve both their postural and breathing function as well increase ease with daily activities involving upper extremity use.

Prone Horizontal Abduction with Gripping

Shoulder movements involve a coordinated rhythm between the scapula, more commonly known as the shoulder blade, on the chest wall as well as the shoulder joint and is often called scapulohumeral rhythm. The shoulder blade functions as a stable foundation for a kinetic chain to allow for the transfer of energy from the lower extremities and trunk to the upper extremity into the arm and hand. An abnormality of movement between the scapula and shoulder can occur due to a weak link in the chain resulting in compensation as well as ineffective energy transfer placing added stress on the tissue surrounding the shoulder joint. This exercise is often used to help improve both scapulohumeral rhythm and stabilization of the scapula.

Prone Shoulder Extension

Prone shoulder extension is an exercise that is often used to strengthen the posterior muscles of the shoulder as well as the shoulder blade muscles. This exercise can help improve shoulder stabilization, allowing for normal movement patterns of the shoulder joint, and allows for activation of both the tricep and latissimus dorsi muscles improving both shoulder depression and extension. This exercise is often used to help aide in the prevention of shoulder injuries through stabilization of the shoulder girdle and shoulder blades.

Prone Variations

Prone position is an anatomical term for a body position in which an individual lies face down with the head, palmar surface of the hands and arms, stomach, and anterior surface of the legs all making contact with the surface. Prone lying is a good position to help open up your joints, specifically your hips and low back, and improve flexibility by going into an extended position resulting in a relaxation and/or a stretch to the flexor musculature. This position can also help provide a stretch to the trunk muscles and is often utilized in strength training, specifically the posterior chain muscles, due to the resistance from gravity when working in a vertical direction.

MovementProfessional.com: Wrist Pain with Your Forehand?

This video demonstrates how to assess and treat wrist pain through the kinematic sequence of a movement as opposed to simply looking the area of symptom. More often than not when symptoms are found at a distal point of an extremity the remedy must commence more proximally towards the center. In the case go any rotational movement (such as a tennis forehand) the core/pelvis must lead the upper trunk which will lead the arm which will direct the racket.

Rotational Lunge Sequence

This video was done to properly explain a rotational lunge sequence. You should start this sequence slowly, focusing on your stance and maintaining proper alignment throughout all the different motions. As you progress through the sequence you can increase speed and tension while still maintaining control throughout the positions. The purpose to begin slow is to prime the movement before you increase the intensity to ensure you continue to maintain control throughout the entire sequence.

Stages of Transition in Gait

This video was done to demonstrate the stages of transition in Gait while maintaining 3 positions that allow for proper alignment throughout your gait cycle. This will help you improve your foot work and balance allowing for enhanced transition throughout the different phases of gait. This video also provides a gait sequence by increasing stride length while still maintaining proper alignment throughout the different positions.

Love to the Ankle Dorsiflexors

This video discusses the value of engaging the ankle dorsiflexors to aid in activities such as squatting, landing, and walking.

Many of the ankle dorsiflexors actively spread the toes, therefore widening the foot giving us a better base of support as we interact with the ground.

This muscle group is also partially responsible for helping us maintain our medial arch as we sink or load into the ground,

Please comment with questions.

Be well

Chris