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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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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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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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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