Mobility: Strength, Stability, and Support
This will be an active workshop, although not a full workout.
If you have your own lacrosse ball, foam roller, and light bands, bring them! Also bring a towel for cushioning the head, knees and elbows for certain movements.
February 15
Three focuses of this workshop:
Prehab (strengthening deep core and inner muscles - “the trunk”)
Rehab (foam rolling and lacrosse ball targeting)
Dynamic Movements and Stretches
Prehab
-Bands, light weights, body weight for isolated movements to target trunk and deep inner muscles under large muscle complexes
-Core, hips, shoulders, thoracic spine, glutes
-These are the muscles that are underworked bc the large muscles take over
-Building these up results in proper mechanics during lifts and moves, so less pains and misalignment
Rehab
-It’s all connected
-Don’t chase pain. The area hurting is probably not the problem.
-Regular maintenance of all over rolling and massaging will break up tight muscles that may be years in the making, causing pain and misalignment
-If in pain: lay off the area, roll and massage the area, strengthen the area
Dynamic Movements and Stretches
-Engage multiple muscle groups together to stretch, strengthen, and work through dynamic movements to create stability
-work in nerve flossing where possible