Thanks for coming to Thrive Movement Lab last night everyone!  Enjoyed working with you and attempting to improve your recognition of mobility issues and how they can effect your health.  Here were the questions we were trying to help each participant to answer.

1. How do you know what you personal mobility issues are?
2. How do you know if your mobility deficits are adversely effecting how you move?
3. How do you know if your problem is caused from being tight or weakness?
4. How can you address your individual issues effectively?

Here was the outline of what we covered.

Self Exploration Movement Lab

1. Forward and backward bending
   1. Standing alignment and hip flexor/hamstring balance
   2. Mobility deficit versus weakness
2. Standing Rotation
   1. Thoracic and lower extremity combined 110 dgs. (60 hips and lower extremities and 50 thoracic)-should be able to perform with isolated thoracic and hip motion without movement of the other segment
3. Single leg stand Single Knee to Chest
   1. Requires hip flexion/ankle dorsiflexion (swing side), balance, hip/trunk stability and hip extension (on stance side)
4. Standing squat
   1. Requires lumbar flexion, hip flexion, ankle dorsiflexion, ability to control body alignment and accommodate load through hips, knees, and ankles
   2. Must have in order to prevent back stress when lifting from the floor

• Standing wall lunge test-should be able to touch wall with you knee with foot 4 inches from wall while maintaining proper alignment

1. Supine Single Knee to Chest (Thomas Test)
   1. Should be able to stay on table/bed with knee bent almost 90 dgs.
   2. Commonly glutes and core are weak which contributes to overuse of hip flexors to stabilize spine (solution is to address hip and core weakness and ability of glute to contract from under to behind the hip)
2. Solutions for Common Problems
   1. Remember do not have mobility unless there is sufficient body control and stability to perform upright against gravity and with load
   2. Hamstring tightness in habitual pelvic shearer-correct standing alignment and learn how to load hips properly.  Standing alignment correction
   3. Feeling of hip flexor tightness in habitual pelvic shearer-correct standing alignment and build core  core hip flexor strength (most effective rolling and crawling)
   4. Hip flexor tightness-supine hip flexor stretch/glute reeducation and build core/glute strength (multiple possibilities but like side lying ball hip extension in early stages)
   5. Hip flexion deficit-supine single knee to chest and or mountain climbers
   6. Ankle dorsiflexion
      1. Mobility deficit sustained calf stretch or wedge while maintaining alignment of knee over 2-3^rd toe
      2. Load deficit-crouching walk for dorsiflexion
   7. Thoracic mobility deficit-side lying trunk rotation or arm circles

If you are suffering from pain, injury, or weakness why suffer a moment further give us a call now at 804 320-2220