Mobility with Functional and

Dynamic Movements
Fitness Definition
Mobility The quality, efficiency, and ability to
move physically through all planes of motion.
It does NOT matter how much they lift, how fast
they run, or how flexible they are if it does not
TRANSLATE to real life work and dynamics.
Functional/Dynamic Movement Screens
how efficient is the client when in motion?

Assessment
Assessing your client is the fundamental START
position.
Clients and trainers tend to start in the middle,
missing the whole beginning.
Know your client.
Know movement, abilities, pain, needs
How are you going to develop a fitness program
to make each movement more efficient?
Assess Learn Develop Train Assess Again

Assessment
Mobility
Major areas of immobility
Shoulder, spine, hip, ankle
Measure what Matters
Dont waste your time or clients time
Look at the big picture, identify the issues, translate
improvements to fit goals
EVERYONE could benefit from quality and
efficient mobility
Shoulder Mobility
Reach
Repeat on both arms
Have person go into and out of the movement slowly, breathe out as
hands come together, until they feel the stretch, and hold
Look for discrepancies in distance between each hand with both arms
If there is any pain, discontinue exercise
Shoulder Mobility
Wall Slide
Head, upper and lower back, and glutes FLAT against the wall, arms at 90 degrees,
feet about 6 in. 12 in. away from wall
Extend arms over head slowly, keeping body against the wall
If elbows and shoulders internally rotate, have client place thumbs against wall
If there is any pain, discontinue exercise
Repeat for 5-8 slow reps, breathing out as hands go up, slight hold at the top
Upper Thoracic Mobility
EXT ROT
Flat back, arm perpendicular to ground, opposite hand on side of head
Externally rotate body, eyes follow the path
Open up slowly, move until you feel the stretch, hold briefly, then slowly return to flat
back position
6-8 reps on each side
If there is any pain, discontinue exercise
Upper Thoracic Mobility
Windmill
Lay on one side, head, neck, back inline with each other
Can place a towel or pad under the body, and/or between the knees for comfort
Top hand slowly moves in perpendicular arc from body, eyes follow the path
Go as far as you can until stretch is felt, slight hold, and return slowly back to start
Keep hips and knees together
6-8 reps each side
If there is any pain, discontinue exercise
Upper Thoracic Mobility
Spiderman Reach
Standing, move into wide lunge
Take inside elbow, press into front knee
Externally rotate outside arm, eyes follow path, until stretch is felt, slight hold, return to
neutral position, step through with back foot, stand, repeat with opposite side
Breathe out as arm rotates through
5 reps each side
If there is pain, discontinue exercise

Upper Thoracic Mobility
Bridge and Reach
Lying supinated, knees flexed 90 degrees, feet flat, hands by sides
Press through the heels, raising the upper body straight line from knees to head
Take arm and extend and reach to opposite side of body without lifting feet or rotating hips
Slowly move through extension, eyes follow path, brief hold, return to starting position
5 reps each side
If there is pain, discontinue exercise

Hip Mobility
Wall Hip Flexor
Using a wall, place kneeling foot a few inches away
Grab back foot, and bring up to glutes. Use opposite hand to brace against wall
Keep head, neck, back, and hips in straight line
May need to coach a PPT for hip and glute activation
Rock forward slowly, stretching hips and glutes. Return to starting position
Alternative 1: keep back leg on ground if person cannot grab foot
Alternative 2: kneeling warrior
5-8 reps each side
If there is pain, discontinue exercise
Hip Mobility
Wall Slide
Lay on side, arm under head for comfort
Lower leg bent so foot is flat against the wall, upper leg is straight, toes facing out
Keeping the leg straight, have person raise the leg as high as they can until toes start to turn upward or
when stretch is felt
Return leg back to starting positon, repeat
5-8 reps each side
If there is pain, discontinue exercise
Hip Mobility
Hydrants
Quadruped position neutral spine and neck, knees 90 degrees, arms perpendicular to
floor
Raise hip of one leg, keeping knee flexed at 90 degrees, as high as possible until stretch is
felt
Prevent excessive rotation of spine to accommodate lift
Brief hold at top, slowly lower to starting position
5-8 reps each side
If there is pain, discontinue exercise
Hip/Core Mobility
Supine position, extend straight leg as high as you can without lifting hips or
flexing knee
Measure straight line from heel to floor
Hip immobility or core weakness?
Activate core, perform leg extension again
If there is pain, discontinue exercise
Multi-Joint Mobility
Push-Up to Down-Dog
Move into a push-up position (hands perpendicular to floor, flat back, neutral neck)
Perform a single push up
Move into down-dog formation
Glutes, lower and upper back, shoulders and arms, and neck and head all in straight line
Hold briefly, return to push up position
5-8 reps
Alternative: if they cannot perform a push up, have them move into a push-up plank position, then transition
to down-dog
If there is pain, discontinue exercise
Multi-Joint Mobility
PU-DD-HE-ST
Push Up Down Dog Hip Extension Step Through
Same as last slide, but add hip extension
Toes, knees, hips, back, and arms all in straight line
Watch for excessive hip rotation
Poor glute development
Extended leg, step through to same hand
Neural spine and neck
If there is pain, discontinue exercise
Multi-Joint Mobility
Quadruped
Knees at 90 degrees, flat back, neutral neck and spine, arms perpendicular to floor
Contralateral arm and knee extension
Keep neutral spine, no rotation
Have person go through movement slowly, briefly hold, and return to starting position
5-8 reps each side
Alternative 1: do leg and arm separately
Alternative 2: same-side extension (more advanced)
If there is pain, discontinue exercise
Squat Progression
Look at picture below what is wrong?
What could be the reason?
What would you do as an alternative?
Squat Progression 1
Perform normal squat with arms extended
Neutral spine, neck and head arms should follow path of upper body or slightly more vertical
Issues to look for:
Arms drop
Lower back arches
Upper back rolls
Heels off the ground
Knees close or open
Asymmetric drop or lift
Head rotates, translates, lateral flexion
Squat Progression 2
If any issues arise, move into squat with arms extended parallel to floor
Issues to look for:
Same as progression 1
Poor dorsiflexion
Squat Progression 3
Perform regular squat with plate centered on head or centered between hands and head
Arms flexed at 90 degrees
As squat descends/ascends, look for change in angle of plate
Should remain parallel to floor through entire movement
Works on balance, head position, speed, proprioception, and posture
Do not use a heavy plate!
Squat Progression 4
May need to raise heels off of ground
Improve ankle mobility
Decreased dorsiflexion possibly better stability deeper
squat with proper posture

Squat Progression 5
Goblet squat with dumbbell
2 Contact points sternum and stomach
If dumbbell moves from stomach back/shoulder forward flexion/roll
Knees touch elbows
Squat Progression 6
Squat with band around thighs or calves
Glute development and use glutes help with internal/external rotation of knees
Glutes necessary for proper squat position
Band forces glutes to activate to keep knees in neutral position
Can use in combination with goblet squat, raised heels, or arms extended outward
Always perform squat to TECHNICAL FAILURE
Once the form breaks down, no more squats
Upper Extremity Test
Davies Test used for dynamic assessment of the upper extremity (UE). Reliable and associated with return of
rotator cuff strength as well as functional performance of shoulder
In a push-up position, hands separated by 36 inches
With no dysfunction, should be able to complete about 20 reps in 30 seconds
Look for:
Neutral LPHC (Lumbo-Pelvic-Hip Complex)
Head in neutral placement
Quality of movement
pain

Push-Up Progression 1
Begin with a straight line posture (feet, knees, hips, back, neck)
Arms straight out, lower body to wall, keeping body in straight line
Look for:
Scapular retraction
Bending of knees
Head turning
Excessive arching (extension) or rolling (flexion) of the back
Lifting off the heels
Push-Up Progression 2
Move to floor if wall push up was easy and executed correctly
Have person start out in prone position, hands across from upper chest, a bit wider than shoulder width
Lift knees at 90 degree flexion
Press up, keeping straight line from knees, hips, back and neck
Look for:
Excessive flexion/extension of back
Asymmetrical pushing
Push-Up Progression 3
Move into an incline push up, using squat bar or bench
Heels may lift off floor (excessive dorsiflexion)
Chest to bar or bench (if possible)
Look for:
Excessive flexion/extension of back
Knees turning in or out
Straight line form
Asymmetrical pushing
Program
Talk with client about any dysfunctions or pain
in joints
Use those talking points to pick specific
exercises to help improve functional
movement and mobility
Make sure you and your client are starting
from start, not middle
Program
Dynamic warm-up
Get blood flowing, narrow concentration, increase heart rate and core
temperature, lube muscles
Assess
Go through 2-3 movements that are specific to persons needs
Use assessments to build program
Assess again at end of session
Note differences between 1
st
and second assessment
Can be part of stretching and cool down routine
No need to assess at EVERY session
Separate assessments so client can see and feel changes
Too often may lead to strains or injuries
Use assessments as tools to show clients improvements and gains
Keep them fun!