Full Body Mobility [P]rehab Program

Welcome to Full Body Mobility where the goal is just that, getting your body to move freely in and out of range of motions we encounter or should encounter if our daily lives. You will start with light soft tissue mobilization followed by active movement, allowing gains in short term range of motion, but more importantly, to start preparing for it to stay for the long term. Don't miss out on the cool down after each session, diaphragmatic breathing and decreasing sympathetic tone goes a long way in freeing up your movement system.

This week you start by desensitizing those overprotective pecs and then open up overhead mobility with a fun but challenging prone snow angel. You will also be exposed to a sciatic nerve glide, talk about "biohacking" for a mobility program!

The cat/cow distraction of this week will be sure to cause a distraction and get some laughs, but it's a great way to deload the spine and regain control of your lower back. The open book now combines the demands of the arm behind the head for shoulder flexion and external mobility, and you meet the first introduction to CARS for the hip joint. Lastly, you will do a heel raise off the step with your knees straight to target the gastroc and Achilles.

Thoracic rotation and snow angels are now progressed to take on further gravitational demands! You take on the last cat/cow movement in a bent over or hip hinged position. Among other progressions, you keep big toe extension mobility progressing and meet the next level of Hip CARS.

You are officially halfway through the program which means two things - you are awesome and the demands increase! You open up thoracic rotation and overhead mobility to follow it up with standing shoulder Y's. You are introduced to The World's Greatest Stretch, which is a flow based series of the best full body mobility patterns. This week, the hip flexors are really opened up with a couch stretch, and your improved ankle dorsiflexion is put to the test with lunges and single leg heel raises.

Thought the snow angel progression was over, huh? It is back! This time you'll perform in a standing position to really open up your shoulder mobility. Then, we progress to target the incredibly important adductor muscle group and eccentrically load the hamstrings to double dip - lengthen and strengthen at the same time!

For long term overhead mobility, along with desensitizing the lats and pecs, you must train the traps and external rotators. Don't worry, you'll hit both with a combined face pull to overhead press! Also, if enjoyed week 5's World Greatest Stretch, you'll be excited to know there is a part 2 that you get to take on this week. Lastly, we apply the strengthen to lengthen concept to the hip flexors.

Awesome work to get to the last week of the program! This week you get to show off your regained mobility, with full body patterned movements such as a half kneeling kettlebell windmill, standing snow angel with a band, Jefferson Curls, bear position big toe stretch, and Cossack Squats! Let's go!