Mobility Maintenance

Mobility Maintenance is the culmination of decades of my own training, plus several years of education, teaching group classes and personal training and coaching. As well as lots of thought regarding the vast amounts of people that I can’t reach, who can’t get to the gym, who are exhausted after being on their feet all day, who have strenuous jobs, and otherwise can’t find the time or the energy to get to the gym. The people who break themselves down to build others and this country (and world) up.

I’m attempting to create a system that even a little engagement with will provide benefit. More may be better but “more isn’t always better, better is better” (Perry Nickelston). Personally, I like to do at least one thing from this system per day. 10-30 minutes several times a week seems to be a sweet spot of being sustainable with noticeable improvements for me. Some times I do it every day, some days I skip it. I usually feel better when I do something, and it’s not uncommon for that something to lead to something else (it can become a virtuous cycle in that regard).

I like to break down or describe Mobility as Movement Ability which would be your ability to move. This starts with qualities like flexibility and stability. Flexibility asks the question: can you passively get your joints to move into a position or range of motion? Stability asks: Can you hold yourself in a position? Mobility would be the ability to actively move yourself, without the aid of gravity or other outside force, into a position and hold yourself and eventually produce force in whatever the position is. Mobility is a prerequisite for any kind of subsequent training.

The systems and education this system is based on include: GOATA, WeckMethod, Functional Range System, CHEK Institute, Strong First, Functional Patterns, Stop Chasing Pain Mojo, Anatomy Trains, Human Garage, Animal Flow, Reflexive Performance Reset, hours and hours of Yoga With Adriene, Diamond Dallas Page Yoga (DDPY), Stick Mobility, dozens if not hundreds of hours in physical therapy rehabilitating my own injuries, and countless other YouTube Instagram and Facebook trainers and therapists who post neat exercises.

I may finish the videos that go with this soon or never. I’m not entirely sure what the finished product will look like. It may be a continuous work in progress that I am constantly building and adding to and refining. That seems like a good thing to work towards. It seems… human.

As of right now, it is focused on bodyweight exercises that can be done on their own or put together into a longer training session. I will add tools over time depending on the feedback I get and how my thoughts progress about what is needed and accessible.

I have created severals ways with which to engage with this system:

Option 1: consists of a series of short-ish longform videos (2-5 minutes each) demonstrating a moderate selection of exercises and their variations, all of which can be done with no equipment (with the exception of one which needs something to hold on to). Each video focuses on one exercise or position and then progresses through variations of that exercise/position. Those videos as can be watched one at a time (watching two at the same time would just be confusing) and follow along. See how each exercise and variation feels. Skips some parts, pause the video at other parts if you want to spend more time in a particular position. Then move on to the next video. This can be immediately after, the next day, week, month (a month might be to long but I’m not holding a gun to your head). Seek to learn the positions and maybe figure out a few that really resonate with you and “feel right”. This a great option for someone who is ambitious and really wants to "DIY" their mobility routine.

Option B: Each exercise and variation is recorded separately in a short video. I will record both a short (~60-90 second) video the video will start with a description of the exercise and variation, if you are familiar with the system that may be all the information you need. After this introduction, the set-up for the position is taught in more detail followed by intructions for what to do while you are in the position. These videos are organized in playlists based on “themes” such as “focused on the hips” or “shoulders” or “spine” or “ground based” or other catagories. A playlist can be selected and played either in order or on shuffle. You follow along with the video as I set up the position, then pause the video for as long as your body needs depending on your desired or required outcome/stimulus. Then restart the video and follow along on the other side (when appropriate). Once both sides have been exercised let the playlist find the next exercise. This allows for a finite amount of videos to build a nearly infinite number of routines. People could make their own playlists and routines of their favorites and what otherwise suits their needs. This is my favorite idea, it provides a nice balance of personalization and DIY, while still providing plenty of guidance.

Option III: Full length follow along routines. This provides the least amount of personalization but also requires the least amount of input from the user. This is a great way to test out the system. I am also putting links to the short videos related to each exercise in the description of the follow along routines so these videos can also be a great way to find new variations and build your own playlist routine.

Option Four: The hybrid approach. Follow along with the longer form routines and positional "deep dives" while simultaneously creating personalized playlist based routines. This allows for the best of both worlds and will also help to prevent getting stangant with a particular routine.

If any one has read this far and feels like providing feedback it would be appreciated. As well as posting links to any playlists that are created and listing them as public so others can benefit.

Additions and Parallel with Movement Maintenance

• Self-Myofascial Release can aid in releasing tension that is resistant to stretching.

  • Note: the point needing to be released is not always where you think it is. I had a lack of rotation in one direction and most would expect a restriction in my core or along my spine but it wasn't until my shoulder let go of tension that I was able to find more balance in rotation.

  • More on SMFR can be found here.

• Bodyweight practices such as dynamic stretching and CARs help you “use it so you don’t lose it” especially in the case of range of motion.

  • This has many of the same benefits of SMFR but is much more active and promotes use of the muscles rather than focusing on relaxation of tension.

    • These practices also make great warm-ups and cool-downs as well as ways to improve recovery in between sets of resistance training.

      • CARs are a great tool for promoting intra-workout recovery as well as priming the stabilizing muscles for harder work in the next set.

  • Stretches can also be tailored to the individual and paired with strengthening exercises for the purpose of improving posture and restoring proper balance between length and tension of the muscles. Which, again, promotes both recovery and performance.

    • Also like SMFR this may be a core focus of your exercise/body maintenance for some time and as you progress you will need to devote less and less time to this practice.

    • I like the comparison of SMFR and corrective stretching to sharpening and honing a knife. When your knife is dull you must use aggressive and rough sharpening stones to reshape the edge of the blade and remove and chips. This can take a while and seem tedious. Once that process is done you need only hone your knife in between uses to maintain a razor sharp edge (unless you drop your knife or cut in to something hard, but such is life).

    • Like SMFR, how much time spent on this step will depend on the individual, however, depending on your circumstances it could be time very well spent.

    • More information on Corrective Exercise can be found in this blog here.

  • I would also put a GOATA practice under this category as it will help to bring balance and mobility to your body.