Home Mobility Reset: Build Movement Freedom & Flexibility

Welcome to phase 1 of Mobility RESET.

In this section, we’re largely working in the sagittal plane - think forwards + backwards motions. So we’re looking at improving our basic flexion + extension movements and any potential restrictions through the hips, shoulders + spine.

Our goal for this phase is to improve our function in two key postural bases:

1. Our overhead mobility

2. Our control over the pelvis.

   
   

   When we have this foundation, it benefits us in all aspects of our movement journey. So let’s get going.

We’re going to kick things off on day 1 (and revisit on day 9) by assessing our current range of motion and control over that range in a few basic positions - primarily flexion and extension at the shoulders, hips + mid back.

When we can measure something, that often means it’s easier for us to track, manage and improve upon it.

Follow along and feel free to pause the video at any moment.

A mirror, training partner, or a camera may be helpful so you can more effectively assess your baseline. Remember to note down your results in a notebook or spreadsheet.

Mobility through the thoracic area (the mid back) area can have a big impact when it comes to performance and moving well in everyday life.

If we’re looking to do anything overhead, whether that’s bodyweight skills, yoga, or lifting up the kids - having full range of motion in the thoracic is useful as it allows the shoulder blades to move more freely.

However, modern living and chronic stress has many of us super stiff through there, which can also impact our breathing mechanics.

So that’s exactly what we’re looking at in this session. A wall or couch will be useful, along with a cushion or bolster. Then grab your foam roller and let’s get going.

Lower back pain is one of the most common injuries or complaints we face in the modern world - in both active people and those who are more sedentary. Many instances of pain result from the nervous system overreacting to normal stimuli, and can be addressed without any movement modalities at all.

However, in some instances, our positioning through the pelvis may play a role. When we’re able to restore function to the tissues and movement patterns around that area, we may see improvements in discomfort, and also performance.

So today that’s what we’re addressing - relaxing some of the tissues around the lower back and front of the pelvis, opening up with the couch stretch, then activating the hip flexors.

If you have to sit a lot for work, this one’s for you. You're just going to need a tennis ball or something maybe a little harder, and a wall.

Chronic stress and modern habits like sitting and using tech can leave us feeling tight around the neck and shoulders. This tension can have a knock-on effect on our movement and even feed back into the cycle of chronic stress.

Tightness can also impact shoulder mechanics. If we’re missing flexion, pressing things overhead and throwing a ball becomes less stable + safe. If we lack extension, movements like dips, pushups and even our running patterns can be compromised.

But fear not. Today we’re going to use a ball to create space and restore function to the neck + shoulders, and stability drills to reinforce a better position.

Today we are taking a look at the pelvis and lower back area from a different angle.

One common complaint is feeling like the lower back is compressed - like there’s not much space there and everything is dumping down into that area. This is often accompanied by what seems like tight hamstrings, which can be just that they are tired and screaming from constantly being in a stretched position.

So in this session, we’re going to relax the hamstrings a little, then look to do some decompression through the spine. Essentially creating the sensation of more space, so you feel longer through the torso and your hips are more free to move.

Let's revisit our thoracic mobility.

As we touched on before, mobility through the thoracic area (the mid back) area can have a big impact when it comes to performance and moving well in everyday life.

If we’re looking to do anything overhead, whether that’s bodyweight skills, yoga, or lifting up the kids - having full range of motion in the thoracic is useful as it allows the shoulder blades to move more freely.

However, modern living and chronic stress has many of us super stiff through there, which can also impact our breathing mechanics.

So that’s exactly what we’re looking at in this session. A wall or couch will be useful, along with a cushion or bolster. Then grab your foam roller and let’s get going.

Let's revisit the lower back and pelvis.

In this video, we start by relaxing some of the tissues around the lower back and front of the pelvis, before opening up with the couch stretch, and then activating the hip flexors.

If you have to sit a lot for work, this one’s for you. You're just going to need a tennis ball or something maybe a little harder, and a wall.

Let's take another look at our shoulder mobility.

Chronic stress and modern habits like sitting and using tech can leave us feeling tight around the neck and shoulders. This tension can have a knock-on effect on our movement and even feed back into the cycle of chronic stress.

Tightness can also impact shoulder mechanics. If we’re missing flexion, pressing things overhead and throwing a ball becomes less stable + safe. If we lack extension, movements like dips, pushups and even our running patterns can be compromised.

But fear not. Today we’re going to use a ball to create space and restore function to the neck + shoulders, and stability drills to reinforce a better position.

Today we are revisiting the pelvis and lower back area.

One common complaint is feeling like the lower back is compressed - like there’s not much space there and everything is dumping down into that area. This is often accompanied by what seems like tight hamstrings, which can be just that they are tired and screaming from constantly being in a stretched position.

So in this session, we’re going to relax the hamstrings a little, then look to do some decompression through the spine. Essentially creating the sensation of more space, so you feel longer through the torso and your hips are more free to move.

Let's check back in and reassess our current range of motion and control over that range in a few basic positions - primarily flexion and extension at the shoulders, hips + mid back.

When we can measure something, that often means it’s easier for us to track, manage and improve upon it.

Follow along and feel free to pause the video at any moment.

A mirror, training partner, or a camera may be helpful so you can more effectively assess your baseline. Remember to note down your results in a notebook or spreadsheet.

Welcome to phase 2 of your Mobility RESET - great job so far!

In this section, we’re going to mix things up a little and explore more of the frontal and transverse plane. So we’re addressing the similar areas of the body to phase 1, but looking at our capacity to move sideways and to rotate - something that’s often neglected in your average movement practice.

When we look at most sports and real-world applications of functional movement, rotation and lateral movement are key. Running, throwing, climbing, swimming, grappling, striking - it’s important for us to have the mobility to get into safe, stable and efficient positions.

Our aim for this phase is to improve our rotational capacity and lateral movement - to have strength and stability in those patterns that transfer into sport and everyday life.

Today we’re assessing our phase 2 movements - we’re looking at shoulder internal and external rotation, hip internal and external rotation, and thoracic rotation.

Give them a go, film yourself or get someone to help you out, and don't forget to note down your results to compare later.

The shoulder is a ball and socket joint, designed to rotate as well as flex and extend. Our ability to rotate internally and externally can impact the overall health of our shoulders, and whether or not we’re able to get into safe, stable positions.

There are many many ways in which we can improve rotation, but today we’re going to keep things simple and focus on two exercises that require no equipment.

The ability of our hips to rotate can have a knock-on effect both up and downstream. If we’re stiff there through rotation, the lower back will often take up the slack and we may also see challenges through the ankles and knees.

Grab your roller for the first part, we’re going to hang out and free things up. Then we’re going to work in the hip box position to build some strength.

The thoracic is a common area of stiffness in athletes and non-athletes alike.

When we’re tight through the mid back it can impact our ability to rotate effectively. As well as limiting our performance, this can place unnecessary strain on the lower back and neck, and can even impact breathing mechanics, leading to a heightened stress response.

So today we’re going to free up the thoracic with some rotation work, bends and breathing.

Today we’re exploring the squat - a fundamental human movement pattern. In many cultures, the squat acts as a natural resting position, but for many of us, it feels very far from that.

As we work toward improving our comfort through the squat, many other movement patterns start to become easier - picking things up from the floor, keeping up with younger family members, and executing a range of athletic movement patterns.

So today we’re going to explore the squat position and accumulate some time there. No equipment is required, and don’t worry if you struggle with this position - we have different variations for all ability levels.

Let's revisit our shoulder rotation.

The shoulder is a ball and socket joint, designed to rotate as well as flex and extend. Our ability to rotate internally and externally can impact the overall health of our shoulders, and whether or not we’re able to get into safe, stable positions.

There are many many ways in which we can improve rotation, but today we’re going to keep things simple and focus on two exercises that require no equipment.

Let's revisit the hip box position.

The ability of our hips to rotate can have a knock-on effect both up and downstream. If we’re stiff there through rotation, the lower back will often take up the slack and we may also see challenges through the ankles and knees.

Grab your roller for the first part, we’re going to hang out and free things up. Then we’re going to work in the hip box position to build some strength.

Let's take another look at our thoracic rotation. The thoracic is a common area of stiffness in athletes and non-athletes alike.

When we’re tight through the mid back it can impact our ability to rotate effectively. As well as limiting our performance, this can place unnecessary strain on the lower back and neck, and can even impact breathing mechanics, leading to a heightened stress response.

So today we’re going to free up the thoracic with some rotation work, bends and breathing.

Let's revisit the deep squat. In many cultures, the squat acts as a natural resting position, but for many of us, it feels very far from that.

As we work toward improving our comfort through the squat, many other movement patterns start to become easier - picking things up from the floor, keeping up with younger family members, and executing a range of athletic movement patterns.

So today we’re going to explore the squat position and accumulate some time there. No equipment is required, and don’t worry if you struggle with this position - we have different variations for all ability levels.

Today we’re re-assessing our phase 2 movements, looking at shoulder internal and external rotation, hip internal and external rotation, and thoracic rotation.

Give them a go, film yourself or get someone to help you out, and note down your results to compare to your baseline.

Welcome to phase 3, which is all about fine-tuning the details.

We’ll be revisiting some of the areas we’ve already touched on, but also covering some of the finer details of mobility work, looking at the wrists, ankles, scapula motions, and some balance drills too.

You can think of this as the tip of the iceberg, refining the little details that help make up a healthy, mobile athlete. Our main goals are to improve wrist and ankle mobility, have a greater understanding of scapula control, and find balance.

Let’s get going.

Today we’re assessing our phase 3 movement patterns - the finer details of mobility work.

We're looking at wrist flexion and extension, ankle mobility, and some multi-joint movements that bring it all together.

For one of the exercises, a dowel or broom will come in handy. Remember to note down your results to get a baseline to compare to later.

Today we’re going to explore movement through our scapula (shoulder blades).

Being able to effectively control how the scapula articulate supports general shoulder health and our capacity to move freely in any upper body-focused movement pattern - be it pushing, pulling or rotating.

Grab a ball or roller to free up some tissues around the armpit to start, then we’re going to do some end-range work to build some strength.

Ankle mobility is often neglected, but plays a key role in many athletic movement patterns. When we’re missing ankle dorsiflexion, for example, getting into a deep squat is much more difficult.

Our ankle mobility can also impact our gait pattern, which can have a knock-on effect on just about every other structure in the body.

Grab your roller for part one to release tension, and then we'll work to build strength and stability.

Let’s pay some attention to the wrists and elbows. We use them in just about every upper body movement pattern, and they take a battering from typing and clicking away all day.

So today we’re going to show them some love. We’ll start with some nerve flossing, then use a ball or roller to release tension and finish off with some wrist strengthening exercises.

Today we’re focussing on the health of our feet. The foot is a complex structure capable of so many intricate little movements. Padded shoes, ageing and a lack of movement variety can muddle the movement maps over time, making it harder to stay balanced and agile.

Today we’re using a ball to free up the feet and restore some sensitivity. We’re then doing some drills to build strength in the arches and improve our balance, which has the added benefit of protecting the knees.

Today we’re going to revisit movement through our scapula (shoulder blades).

Being able to effectively control how the scapula articulate supports general shoulder health and our capacity to move freely in any upper body-focused movement pattern - be it pushing, pulling or rotating.

Grab a ball or roller to free up some tissues around the armpit to start, then we’re going to do some end-range work to build some strength.

Let's revisit the ankles.

Ankle mobility is often neglected, but plays a key role in many athletic movement patterns. When we’re missing ankle dorsiflexion, for example, getting into a deep squat is much more difficult.

Our ankle mobility can also impact our gait pattern, which can have a knock-on effect on just about every other structure in the body.

Grab your roller for part one to release tension, and then we'll work to build strength and stability.

Let’s revisit our wrists and elbows. We use them in just about every upper body movement pattern, and they take a battering from typing and clicking away all day.

So today we’re going to show them some love. We’ll start with some nerve flossing, then use a ball or roller to release tension and finish off with some wrist strengthening exercises.

Time to revisit our balance.

Today we’re focussing on the health of our feet. The foot is a complex structure capable of so many intricate little movements. Padded shoes, ageing and a lack of movement variety can muddle the movement maps over time, making it harder to stay balanced and agile.

Today we’re using a ball to free up the feet and restore some sensitivity. We’re then doing some drills to build strength in the arches and improve our balance, which has the added benefit of protecting the knees.

Today we’re re-assessing our phase 3 movement patterns.

We're looking at wrist flexion and extension, ankle mobility, and some multi-joint movements that bring it all together.

For one of the exercises, a dowel or broom will come in handy. Remember to note down your results to compare to your baseline.

Congratulations on making your way through the Mobility RESET course. I hope you've enjoyed the experience and taken some value from it!

Where do you go from here?

If this is the first time you've gone through the course and you haven’t seen monumental changes, don't be disheartened! It can take time for the body to adapt.

You can work through the course a few more times, or if you’ve identified a specific area that could do with some attention, I advise you to focus most of your mobility work on that area.

So if you know your overhead mobility needs improving, then you could spend a month working solely on the videos related to overhead mobility (or run them alongside the normal program if you have time).

If you want more personalised coaching, I also offer limited in-person and online coaching for all things mobility, movement and nutrition, so feel free to reach out to me if that’s something you're interested in!

Other than that, thank you again for working through the course!

If you want to support my work you can leave a review and share the link to the course with someone you think will benefit from it. And feel free to reach out with any questions or if you want to share your progress!

Have a healthy heroic day, and I’ll catch you soon!