Anyone else out there feeling like their summer is getting away from them because that is exactly how I feel. It seems like just a couple weeks ago I was finishing up with the spring semester, but here we are already in July. I guess it is true what everyone always says "the older you get the faster time flies." Although this week I have been a bit lucky because I have had a chance to catch up because I am not schedule in the ER until Friday evening. This has been quite the blessing because it has allowed me to catch up on writing, playing call of duty, and napping with my dog. But don't worry I have also found time to be a bit productive in all that slacking. Productivity that consisted of getting 25 new videos ready to be added to the YouTube channel, beginning a large post regarding raw milk, and doing a bit of research heart rate variability, which is still something I am still trying to wrap my head around. Not necessarily what it is, but how I could use it with clients in a practical, purposeful, and effective manner.
On another note I finally reached my 100th "tip of the day" over on the facebook page, which if you haven't already liked I would sure be grateful if you'd click on the floating icon on the bottom right of your screen and show me some love. In return you'll get notified of new posts to the site, a great tip each day, and some insightful thoughts of training and nutrition from yours truly.
In addition I have been anxiously awaiting the arrival of my new laptop which I mentioned yesterday here. I tell you what no matter how old I get I still become extremely impatient when I get a new toy. But I think it will be well worth wait. Just like I hope you think it was well worth the wait to finally get to the main reason for this post which is all about introducing you to a new mobilization drill. Have at it!
Side Note: In relation to the previous two paragraphs as soon as I get the new CPU up and running I plan to compile all the first 100 "Tips of the Day" into a free downloadable ebook for those of you who are just now connecting on the page. Pardon me for the interruption.
Mobility, Mobility, Mobility! That is the hot buzz word in the fitness area currently. Not that it is a bad buzz word. I mean with the lifestyles most of us are prisoners to it is no wonder that so many professionals are pushing mobility work like it is the next designer drug. I tend to be a bit more conservative when it comes to mobility work. I just fear that if we get to point where we are spending more time mobilizing than we are actually "getting after it" we have lost site of our goal (I mean unless your goal is to be nothing else, but mobile).
I rarely find myself programming my clients to spend 30 or 45 minutes working on mobility solely. I prefer to get a lot of the basic maintenance mobility work done during the warm-up and then inter mix mobilizations throughout the training session as active recovery, but there is definitely a time and place for dedicated mobility training especially if the restriction is hindering the performance of basic movement pattern, such as the squat.
I also really like to send mobility scripts home with clients as home work because it is something that I can easily demonstrate and teach and the drills can be done at home while watching TV or listening to some music. This helps to not only to facilitate a more effect intervention, but also helps get people off the cough for a 15 minute period during the evening.
While this is my personal preference when programming for mobility I will not argue the fact that mobility work is a definite must for everyone regardless of how you incorporate it with your existing program. We have to keep and maintain our ability to move above all else. If we can not maintain adequate ranges of motion in our joints we will not be able to strength our bodies properly and perform the daily tasks our lives demand of us.
I know I have had to do quite a bit of reading, listening, and watching to achieve a well developed library of mobilization techniques, modalities, and exercises so I figure other people are probably struggling with coming up with drills to help mobilize themselves. This is why for this week's "Exercise of the Week" I wanted to share one of my favorite and biggest bang for your buck mobilization exercises you can perform. I use it in just about all my clients programs because it helps with just about every problem area most of us who sit all day in front of a computer suffer from.
This particular mobilization helps to length the hip flexor in the trailing, extended leg and mobilize the flexed leg in a position similar to that experienced in the bottom of the squat which opens up the hip capsule and lengthens the adductor, It also teaches you how to maintain a neutral spine while having your hip in a flexed and abducted position. Lastly it mobilizes the T-Spine while keeping the lumbar spine stable and without placing any undue stress on the shoulder joint.
Trust me this is a movement you will continue to use for years to come. It is efficient, effective, and easily learned.
How To Perform the Spiderman Mt. Climber w/Overhead Reach
- Assume the top position of a push-up. Your arms should be extended with your hands directly under your shoulders. Your feet should be together with your toes pushing into the ground. Your body should form a straight line from head to toe.
- Step your right foot forward placing it on the outside of your right hand as close to your hand as you can. Allow your right knee to bend to a ninety degree angle.
- Allow your left knee to touch the ground.
- Keep a rigid, neutral spine and focus on driving your right knee outward while keeping your right foot flat against the ground next to your hand.
- With your right arm completely straight reach your right hand out and up to your right side.
- As you are reaching overhead allow your right hand to supinate open. This means at the top of the reach your palm should be facing forward toward the wall ahead of you. Be sure to move through your t-spine. Do not allow your arm to flop open excessively and drive your humerus into anterior tilt.
- Lower your right arm back inside your right leg and place your right hand again .beneath your shoulder. Step your right foot back to it's starting position.
- Repeat for reps and then switch sides.
Below is a video of me demonstrating the full movement.
Practical, Purposeful, Effective Training