Mobility With Functional and Dynamic Movements

8/12/2019 Mobility With Functional and Dynamic Movements

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Mobility with Functional and

Dynamic Movements


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Fitness Definition

MobilityThe quality, efficiency, and ability to

move physically through all planes of motion.

It does NOT matter how much they lift, how fast

they run, or how flexible they are if it does not

TRANSLATE to real life work and dynamics.

Functional/Dynamic Movement Screens

how efficient is the client when in motion?


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Assessment

Assessing your client is the fundamental START

position.

Clients and trainers tend to start in the middle,

missing the whole beginning.

Know your client.

Know movement, abilities, pain, needs

How are you going to develop a fitness programto make each movement more efficient?

AssessLearnDevelopTrainAssess Again


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Assessment


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Mobility

Major areas of immobility

Shoulder, spine, hip, ankle

Measure what Matters

Dont waste your time or clients time

Look at the big picture, identify the issues, translate

improvements to fit goals

EVERYONE could benefit from quality andefficient mobility


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Shoulder Mobility

Reach

Repeat on both arms

Have person go into and out of the movement slowly, breathe out as

hands come together, until they feel the stretch, and hold

Look for discrepancies in distance between each hand with both arms

If there is any pain, discontinue exercise


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Shoulder Mobility

Wall Slide

Head, upper and lower back, and glutes FLAT against the wall, arms at 90 degrees,feet about 6 in.12 in. away from wall

Extend arms over head slowly, keeping body against the wall

If elbows and shoulders internally rotate, have client place thumbs against wall


Repeat for 5-8 slow reps, breathing out as hands go up, slight hold at the top


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Upper Thoracic Mobility

EXT ROT

Flat back, arm perpendicular to ground, opposite hand on side of head Externally rotate body, eyes follow the path

Open up slowly, move until you feel the stretch, hold briefly, then slowly return to flat

back position

6-8 reps on each side



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Upper Thoracic Mobility

Spiderman Reach

Standing, move into wide lunge Take inside elbow, press into front knee

Externally rotate outside arm, eyes follow path, until stretch is felt, slight hold, return to

neutral position, step through with back foot, stand, repeat with opposite side

Breathe out as arm rotates through

5 reps each side

If there is pain, discontinue exercise


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Hip Mobility

Wall Hip Flexor

Using a wall, place kneeling foot a few inches away Grab back foot, and bring up to glutes. Use opposite hand to brace against wall

Keep head, neck, back, and hips in straight line

May need to coach a PPT for hip and glute activation

Rock forward slowly, stretching hips and glutes. Return to starting position

Alternative 1: keep back leg on ground if person cannot grab foot

Alternative 2: kneeling warrior

5-8 reps each side



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Hip Mobility

Wall Slide

Lay on side, arm under head for comfort Lower leg bent so foot is flat against the wall, upper leg is straight, toes facing out

Keeping the leg straight, have person raise the leg as high as they can until toes start to turn upward or

when stretch is felt

Return leg back to starting positon, repeat

5-8 reps each side



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Hip/Core Mobility

Supine position, extend straight leg as high as you can without lifting hips orflexing knee

Measure straight line from heel to floor

Hip immobility or core weakness?

Activate core, perform leg extension again



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Multi-Joint Mobility

Push-Up to Down-Dog

Move into a push-up position (hands perpendicular to floor, flat back, neutral neck) Perform a single push up

Move into down-dog formation

Glutes, lower and upper back, shoulders and arms, and neck and head all in straight line

Hold briefly, return to push up position

5-8 reps

Alternative: if they cannot perform a push up, have them move into a push-up plank position, then transitionto down-dog



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PU-DD-HE-ST

Push UpDown DogHip ExtensionStep Through Same as last slide, but add hip extension

Toes, knees, hips, back, and arms all in straight line

Watch for excessive hip rotation

Poor glute development

Extended leg, step through to same hand

Neural spine and neck



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Quadruped

Knees at 90 degrees, flat back, neutral neck and spine, arms perpendicular to floor Contralateral arm and knee extension

Keep neutral spine, no rotation

Have person go through movement slowly, briefly hold, and return to starting position

5-8 reps each side

Alternative 1: do leg and arm separately

Alternative 2: same-side extension (more advanced)



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Squat Progression

Look at picture belowwhat is wrong?

What could be the reason?

What would you do as an alternative?


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Squat Progression 1

Perform normal squat with arms extended Neutral spine, neck and headarms should follow path of upper body or slightly more vertical

Issues to look for:

Arms drop

Lower back arches

Upper back rolls

Heels off the ground

Knees close or open

Asymmetric drop or lift

Head rotates, translates, lateral flexion


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Squat Progression 3

Perform regular squat with plate centered on head or centered between hands and head Arms flexed at 90 degrees

As squat descends/ascends, look for change in angle of plate

Should remain parallel to floor through entire movement

Works on balance, head position, speed, proprioception, and posture

Do not use a heavy plate!


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Squat Progression 4

May need to raise heels off of ground Improve ankle mobility

Decreased dorsiflexionpossibly better stabilitydeeper

squat with proper posture


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Upper Extremity Test Davies Testused for dynamic assessment of the upper extremity (UE). Reliable and associated with return of

rotator cuff strength as well as functional performance of shoulder

In a push-up position, hands separated by 36 inches

With no dysfunction, should be able to complete about 20 reps in 30 seconds

Look for:

Neutral LPHC (Lumbo-Pelvic-Hip Complex)

Head in neutral placement

Quality of movement

pain


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Push-Up Progression 1

Begin with a straight line posture (feet, knees, hips, back, neck) Arms straight out, lower body to wall, keeping body in straight line

Look for:

Scapular retraction

Bending of knees

Head turning

Excessive arching (extension) or rolling (flexion) of the back

Lifting off the heels


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Push-Up Progression 3 Move into an incline push up, using squat bar or bench

Heels may lift off floor (excessive dorsiflexion)

Chest to bar or bench (if possible)

Look for:

Excessive flexion/extension of back

Knees turning in or out

Straight line form

Asymmetrical pushing


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Program

Dynamic warm-up Get blood flowing, narrow concentration, increase heart rate and core

temperature, lube muscles

Assess

Go through 2-3 movements that are specific to persons needs

Use assessments to build program Assess again at end of session

Note differences between 1stand second assessment Can be part of stretching and cool down routine

No need to assess at EVERY session

Separate assessments so client can see and feel changes Too often may lead to strains or injuries

Use assessments as tools to show clients improvements and gains

Keep them fun!

Mobility With Functional and Dynamic Movements

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