In this section, we cover The Movement Fix Framework. This is based on multiple concepts including: the joint by joint approach, relative stiffness, what rolling out / stretching does, basic anatomy, and more.

To get the most out of this section, sit back, relax, and listen in on the lecture material.

Enjoy!

The important concepts to take away from this video:

• Workshop overview
• Why do you workout and train? What are you / your clients striving for by going to the gym?
• Definition of mobility and motor control
• Overview of the joint by joint approach
• Why do we want mobility?
• Joint centration basics
• Fixed segments vs mobile segments (bow and arrow example)

The important concepts to take away from this video:

• The example shown is a party trick to illustrate a point (it isn’t a technique to employ)
• It’s an example of how decreased range of motion does not mean ‘limited mobility’
• Sometimes a joint won’t move through a large range of motion because the person doesn’t know how to move it in that way

The important concepts to take away from this video:

• Foot – stable/controlled segment
  • Needs to be controlled and we need good toe movement
  • Don’t expect to have a well functioning ankle if you have a poor functioning foot
• Ankle – mobile segment
  • Need full dorsiflexion and plantar flexion
  • Soleus muscle limits ankle range (vs gastrocnemius) in squatting because the knee is bent
  • Need proper foot motion for ankle to work properly
  • Don’t stretch into pinching
• Knee -stable/controlled segment
  • You can decrease knee stress in running by increasing cadence
  • Knee should track over middle of foot during squatting
  • The knee tracking either in or out too far is undesirable
• Hip – mobile segment
  • There are a variety if shapes and sizes this ball and socket can come in
  • Some sockets are shallower and some are deeper
  • The femur can be rotated (aka version or torsion) and that will affect degree of toe out needed for best hip flexion
  • Don’t squat into pinching in the front of your hips
• Low back – stable/controlled segment
  • The low back is best kept in neutral during high rep or heavy lifts
• Upper back / thoracic spine – mobile segment
  • The upper back curvature will dictate, to a degree, the position of the shoulder blade
  • For overhead lifting, it’s best to point the shoulder socket toward the ceiling
  • By moving the upper back, you can move the shoulder blade
• Neck – stable/controlled segment
  • Every joint should be able to move in all directions it’s built for
  • Don’t excessively strain your neck during lifts if it’s unnecessary
• Scapulo-thoracic joint (shoulder blade on rib cage) – both
  • Needs to be able to move and be controlled
  • Don’t pull shoulder blade down and back with overhead lifts, that is a pulling motion
  • Build scapular robustness and strength
  • The shoulder blade should MOVE through a range of motion, not be stuck
• Shoulder – mobile segment
  • The shoulder joint is the most mobile joint in the human body
  • It’s not recommended to emphasize banded shoulder joint mobilizations
  • Focus on the pecs, lats, teres major
  • Focus on building rotator cuff strength and endurance
• Elbow – stable/controlled
  • Arm specific training is very helpful for most athletes to keep the tendons and joints of the elbow healthy
• Wrist – mobile
  • Need adequate wrist mobility for push ups, handstands, front rack, etc.
  • In the front rack, the wrist frequently excessively contributes to the positioning
• Hand – controlled / stable
  • Not a point of emphasis

The important concepts to take away from this video:

• Foam rolling is most likely not changing the structure of our tissues
• We are most likely getting improved range of motion by tissues warming up and muscles relaxing
• Consider rolling out as light as possible to get the desired change vs as hard as possible
• Stretching doesn’t make muscles longer, it improves our ability to tolerate stretch

Once you’ve gone through the notes and videos for this section, continue your journey with the breathing, bracing, and strategic stiffness module.