Mobility

 The wall facing squat is a great tool for assessing and exercising the squat pattern. See the below quote from renown Strength Coach Pavel Tsactsouline's book "The Naked Warrior". [embed]https://instagram.com/p/5x7XOnBE03/[/embed]The Goblet Squat can make a great correction for those with difficulty maintaining proper positioning during the squat:[embed]https://instagram.com/p/5uX5rxhEzd/[/embed]Another...

The handstand provides an excellent opportunity to examine an athlete's mobility and motor control abilities. Have the athlete assume a handstand position with their front side facing a wall and toes pointed. Watch for the following: wrists extended so that the forearm is near vertical,...

 Thoracic mobility is very important for overhead mobility of the shoulders as well as decreasing stress on the lumbar spine. To assess rotation, perform the lumbar locked internal rotation that will be described below. If one side is limited, rotation to that side is lacking....

Last week's Mobility Minute covered the Hip Hinge pattern and how to assess if an athlete has difficulty loading the hips without putting the spine in poor positions. Closely related to the hip hinge is the need for adequate hamstring flexibility. Without proper hamstring flexibility, maintaining...

 Last week we discussed how to test flexibility of the latissimus dorsi (lat) muscle to improve overhead mobility. This week we will look at the Reach, Roll, & Lift (RR&L) which is a great exercise for assessing the overhead stability of athletes. It also makes...

Tightness in the latissimus dorsi (lats) muscles is one of the most common dysfunctions I see in athletes. Lat tightness contributes to both decreased overhead mobility and excessive arching of the lower back (as a compensation). Testing lat flexibility is very easy. Compare the amount...

Glenohumeral Internal Rotation Deficit (or GIRD for short) is defined as loss of internal rotation of the shoulder while positioned in 90 degrees of abduction. This is a commonly restricted motion in athletes that is important to address. In overhead athletes, loss of this motion puts...