Maximise your Mobility – *New Group Program*

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– with Accredited Exercise Physiologist Huw Darnell

At Aspire we believe that everyone should be able to move their body to the best of its ability without pain and discomfort. Our modern lifestyles demands us to move less, perform repetitive activities and lose touch with how good our body should feel when we move well.

The ‘Maximise your Mobility’ program blends several mobility concepts and systems to provide a weekly class to help improve your movement capacity, develop a deeper level of body awareness, enhance your recovery and improve your posture and performance.

The Maximise your Mobility program starting on Thursday 26th October at 12.30pm will run for 1 hour per week for a 6-week period. The program will involve aspects of self-myofascial release, mobility, body control and mindfulness

Is this program right for me?

The human body should be able to achieve and perform in many different positions and environments. Some key positions that we believe are important for overall joint health and athletic performance are listed below.

Each of these 5 movements contain an easy to perform assessment that you can check off at home and identify some areas for movement improvement that the Maximise your Mobility class can help you with.

If you have trouble achieving one or more of these movements pain free, then your mobility or performance may be suffering. If you have to STOP for any of the reasons listed in the direction or you suffer pain from the movement you have not achieved the movement successfully. 

SELF-ASSESSMENT

1.  The Deep Squat – The deep squat encompasses a multi-joint lower body movement that requires us to express full ROM at the ankle, knees, hips and spine to achieve an ideal body position. This is a movement that almost all children can perform easily. However, as we age and we spend less time in a deep squat, alter our daily habits and spend extended periods of time in poor postures we generally lose the ability to do so.

DIRECTION:  Stand with your feet just outside shoulder width apart. Squat down as low as you can while you maintain a neutral/flat spine. STOP if your knees cave inside the line of your feet, your heels lift off the ground, your chest drops down or if you lose balance.

The first picture below is correct positioning, the second is incorrect.

Deep Squat - GoodDeep Squat - Bad

2.  Toe Touch and Hip Hinge – being able to bend over and touch your toes pain free is a movement everyone should possess (with a few exceptions). Being able to move freely through your hips and achieve 80-90 degrees of hip flexion (i.e. touch your toes) is also very important for any activity that mimics this (especially loaded) e.g. deadlifting or lifting heavy objects from the floor. If an individual cannot achieve this through pure hip flexion the body may then flex through the lumbar spine and overload this area and potentially increase the risk of injury.

DIRECTION TOE TOUCH: Start by standing with feet shoulder width part, squeeze your quads so that your knees stay locked out. Bend at the waist toward the floor and see if you can get your palms flat on the ground. STOP when you cannot keep your knees straight or the tension in the back of your legs stop you.

The first picture below is correct positioning, the second is incorrect.

Toe Touch - Good Toe Touch - Bad

DIRECTION HIP HINGE: Repeat the same as above only this time stand with slightly bent knees and keep your back straight as you lean forward form the hips (like a hinge rotating at the hips). STOP when you cannot maintain a neutral/flat back.

The first picture below is correct positioning, the second is incorrect.

Hip Hinge - GoodHip Hinge - Bad

3.   Lunge – no movement screen would be complete without including some sort of single leg component because most movements in everyday life require us to be able to move well and produce force from one leg. This movement also gives us insight into someone’s ability to maintain an extended hip while moving through range, think running – if someone lacks the ability achieve full hip extension they may transfer the load up stream towards another joint (e.g. their low back) and overload this area of the body.

DIRECTION:  To get into the start position in the lunge, stand with your feet shoulder width apart. Then step back with your right leg the length of your shin. As you lower your back knee towards the floor see if you can keep your glute squeezed on the back leg and your front foot flat on the floor. Repeat stepping back with left leg. STOP if your front heel comes off the ground, your knee tracks inside the line of your foot and/or you cannot maintain tension in your glute.

The first picture below is correct positioning side on view, the second is incorrect side on view. The third is correct positioning from a front on view and lastly incorrect positioning front on view.

Lunge - GoodLunge - Bad

Lunge Front - GoodLunge Front - Bad

 

4.  Wall Shoulder Flexion (Overhead position) – can you get your arms overhead without any compensation at other joints throughout the body e.g. over-arching your low back to get your hands up over your head? This is a very common dysfunctional movement pattern that people present with. You may think this isn’t important, however if you perform any strength work or repetitive activity above head, e.g. chin ups, overhead activities at home, swimming, throwing etc it is important to be able to achieve this position.

DIRECTION:  To get into the starting position stand with your feet about 1 foot length away from the wall, keep your low back pressed flat onto the wall (keep it here throughout movement) and do not let your head move away from the wall. Raise both arms and try to reach the wall with your hands. STOP if you compensate by arching your low back off the wall, bend your elbows or your head moves off the wall.

The first picture below is correct positioning, the second is incorrect.

Overhead - GoodOverhead - Bad

5.  Press Position – if someone lacks the ability to achieve full shoulder extension (lifting your arms behind your body) and regularly goes into this position they may end up injuring the shoulder or neck. This may seem insignificant but if you are rowing, doing push-ups, or a bench press without a properly functioning shoulder you may end up with shoulder injury or pain.

DIRECTION: To set up lay down on the floor in a push up position i.e. with your chest touching the ground and your palms flat on the floor in line with bottom of your chest. Move your forearm into a vertical position and see if you can maintain a flat or slightly posteriorly tilted shoulder blade (Think about the wings of the plane on takeoff e.g. facing the sky).

The first picture below is correct positioning, the second is incorrect.

Press - GoodPress - Bad

If you had trouble achieving one or more of these movements, it may be time for our ‘Maximise your Mobility’ program! To register for this 6 week program contact our friendly reception team by emailing reception@aspirefitnessrehab.com.au or call (07) 3310 4969.

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