Welcome to your Mobility Series.  We have created this series of exercises to enable you to live a more able, active lifestyle.  By performing the exercises for each section of your body, you will be maximizing the effects of committing to this exercise program.  By creating mobility through each one of the joints outlined in the program, you will free yourself from daily dull pain, sharp pains when active, and the lack of motivation (because of the pain) that comes along with limited mobility.  You will also notice as you gain momentum with the program, you will gain confidence in your ability to accomplish physical tasks.

How to Use this Program

This program is designed to be user friendly and specific to you, in that, you should spend most of your time dedicated to the exercises you are in need of most. This does not mean you should skip any of the exercises, as they all have a great benefit. Our recommendation is to spend 1 to 2 minutes on each exercise, spending more time on the areas your body requires.  For instance, if you have a stiff lower back, spend more time on the lower back and hip sections versus the shoulder sections. As long is you do not have pain and you are able to breathe consistently (no holding your breath), continue to perform the exercises as listed step by step.

This program can be done as a full-body mobility workout on it's own or by utilizing the exercises for specific joints of the body that your body is in need of.  Click on each joint and you will find 3 exercises that will help build mobility through that specific joint.  When done consistently, this program will provide great results in just a few sessions.  Each one of these exercises can be performed daily when following the guidelines provided.  We recommend that you do it no less than 3 times per week to have long lasting benefits.

Lower Back

Your lower back is an integral part of every movement you make.  It is a tremendous stabilizer for your spine and pelvis. It needs to be strong for stability and mobile to allow your entire body to move freely.

Thoracic Spine

Your thoracic spine plays a significant role with your posture.  To be able to utilize these muscles the way they were intended - to stabilize the shoulder joint and some of the upper spine - can be a challenge. ​

Knee

Your knee can be the cause of a lot of pain and discomfort.  Stabilizing the knee and allowing for safe mobility will minimize opportunity for pain and discomfort primarily while stepping up or stepping down.

Ankle

Your ankle is one of the key joints in the body that sets a pattern for the rest of your body to follow as it moves.  If this joint is not mobile you will develop patterns in other joints leading to a tremendous amount of disfunction.

Hip

The hips are crucial to the movement of the body.  So many muscles are working together to keep the hip stable.  When these muscles become tight, the mobility in the hip decreases, causing alignment issues.  These alignment issues can have devastating effects on other joints throughout the body.  

Cervical Spine

Your cervical spine is responsible for the position of your head.  The lack of mobility in the muscles in the cervical spine will lead to long term discomfort and headaches.

Shoulder

Your shoulders are important for everything you do with your arms and hands.  As your mobility becomes limited in this area, injuries will occur causing pain during the most basic of daily movements (brushing your teeth, for example).

Torso

Your torso connects movement from the lower and upper parts of the body.  Lack of mobility in this large area will keep you from doing a lot of daily activities including exercises at the gym.  You will notice we will be challenging your ability to rotate through the torso, which is one of the most important movements the body makes.