The hip is a ball and socket joint with 27 muscles that cross it to control its many planes of movement! Some muscles act as primary movers while others act as dynamic stabilizers of the hip. When the hip capsule is hypomobile or tight, your body may compensate from either up or down the kinetic chain to gain mobility. This has been shown to lead to pathologies in the lumbar spine (Reiman 2009, Devin 2012, Burns 2011) and lower extremity (Reiman 2009, Cliborne 2004, and Currier 2007). This article will show you 4 exercises to improve your Hip Mobility! […]
Functional Range Conditioning (FRC), created by @drandreospina, is essential to incorporate into your practice. FRC utilizes scientific research to improve mobility. Mobility, in an FRC sense, is defined as STRENGTH + CONTROL in order to expand upon usable ranges of motion, articular resilience (i.e. load bearing capacity), and overall joint health. Prioritizing FRC principles in Read more about Introduction to Functional Range Conditioning (FRC)[…]
There are 4 main components of getting full overhead shoulder mobility with optimal mechanics. These include:
1. Lumbo-pelvic control: poor motor control here will result in excessive extension of the Lumbar spine & Rib flare, which will give you a false sense of achieving full shoulder elevation.
2. Thoracic extension: THIS IS WHERE YOU WANT SPINE EXTENSION, the thoracic spine is responsible for 20 degrees of arm elevation, without extension here the scapula will not move properly. […]