Mobility Programming 02:13

4 Ways to integrate 4Q Mobility into a program: Warm-Up Component to prepare the body for each bout of physical activity Designated Mobility Workouts to sustain or improve movement quality over a period of time Active Recovery Strategy to offset highly Linear-based workouts Self-Care Solution to actively work on movement quality daily (Structured Recovery) […]

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Dynamic Warm Ups 02:32

In previous lessons, we explored enhancing the mobility of specific structures. In this lesson, we explore a more whole-body type of approach that can help save time and act as an effective way of preparing the body for higher levels of activity. The 4Q reinsures that we prepare the body to move in all planes […]

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Shoulder Mobility 02:53

Mobility through the shoulder is predicated on 3 primary objectives: 1) Mobility through the Thoracic spine, especially in extension 2) Good Scapulothoracic Rhythm 3) Timing and stabilization of the rotator cuff. It’s also important to consider the rhythm and timing between the hips and arms during movements such as throwing and swinging as impaired hip […]

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T-Spine Mobility 03:49

The thoracic spine (T-spine) is often a site for postural dysfunction. Chronic sitting can produce excessive kyphosis and lead to decreased capability to move well in the frontal and transverse planes. Type 1 thoracic motion is characterized by spinal rotation and lateral flexion in opposite directions, typically exhibited from T-6 to T-12. When this motion […]

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Hip Mobility 04:07

The iliofemoral joint (a.k.a. the hip) is a diarthrotic joint, designed to move in all 3 planes of motion. Sitting and inactivity cause the tissues around the hip to become dehydrated, affecting its ability to function properly. When this happens, the knees and low back are at greater risk of injury. The pelvis is comprised […]

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Ankle Mobility 03:37

The subtalar joint is the torque conversion system of the lower limb, taking sagittal motion and converting this into tri-planar movement. Proper rearfoot and forefoot mobility must be present in order for this conversion to occur. The talocrural joint (a.k.a. the ankle) is made up of 3 separate but integrated joints. Success in gait, squatting, […]

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Foot Mobility 03:06

There are 33 joints in the human foot. Most of the bones in the foot and ankle have a vertical orientation, meaning they are side by side instead of one on top of the other. This boney arrangement is ideal for dissipating force, which is only possible if the foot is mobile. The midtarsal joints […]

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Intro to 4Q Mobility 05:52

Mobility Training looks to create and maintain space within the body. Numerous factors influence mobility including tissue extensibility fluid dynamics bone structure neural threat Therefore flexibility, stability, motor control (rhythm and timing), myofascial release, vibration, can all contribute to optimal mobility. When creating mobility strategies, variability using the 4 Quadrants becomes important to mobilize the […]

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Mobility Blocks 06:22

In this module, we are tackling Mobility, which to us, means creating and maintaining space in the body. Typically we reserve Mobility as a Warm-Up, a Cooldown, or integrated within a Recovery Session. We have 5 “Tasters” for you to try: Foot/Ankle, Hip, T-Spine, Shoulders, and Whole-Body Mobility. Feel free to try these movements out […]

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Tequila and Coffee (Social Hour)

Welcome to Tequila and Coffee! In this Virtual Social Hour, we’ll meet on a Zoom Meeting (camera and audio on for everyone, although optional). IoM will facilitate a discussion on all things health, fitness and community. We invite you to join us in this casual, laid back environment as we talk shop, share stories and […]

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Mobility Blocks (Program of the Week) 06:22

This week we are tackling Mobility, which to us, means creating and maintaining space in the body. Typically we reserve Mobility as a Warm-Up, a Cooldown, or integrated within a Recovery Session. We have 5 “Tasters” for you to try: Foot/Ankle, Hip, T-Spine, Shoulders and Whole Body Mobility. Feel free to try these movements out […]

Read More…

Mobility Programming 02:13

4 Ways to integrate 4Q Mobility into a program: Warm-Up Component to prepare the body for each bout of physical activity Designated Mobility Workouts to sustain or improve movement quality over a period of time Active Recovery Strategy to offset highly Linear-based workouts Self-Care Solution to actively work on movement quality daily (Structured Recovery) […]

Read More…

Ankle Mobility 03:37

The subtalar joint is the torque conversion system of the lower limb, taking sagittal motion and converting this into tri-planar movement. Proper rearfoot and forefoot mobility must be present in order for this conversion to occur. The talocrural joint (a.k.a. the ankle) is made up of 3 separate but integrated joints. Success in gait, squatting, […]

Read More…

Dynamic Warm Ups 02:32

In previous lessons, we explored enhancing the mobility of specific structures. In this lesson, we explore a more whole-body type of approach that can help save time and act as an effective way of preparing the body for higher levels of activity. The 4Q reinsures that we prepare the body to move in all planes […]

Read More…