Movement

Your Daily Joint Mobility Routine

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I'm a fitness trainer certified in Pilates, Functional Range Conditioning, and Yoga with a Masters Degree in Exercise Science and Health Promotion. Meet me in the mountains for a workout or train with me online! 

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Human beings are multi-dimensional beings. We are designed to move dynamically in various ranges of motion. 

As a Functional Range Conditioning Mobility Specialist (FRCms) I help people restore lost ranges of motion, maintain joint health, and improve mobility so you can DO ANYTHING.

Mobility is the foundation for strength, speed, and power. It’s essential in everything from power lifting, playing a competitive sport, to getting out of bed or walking the dog. 

MOVEMENT = HEALTH
 

Our health depends on movement. Movement is nature’s anti-inflammatory pill. It pumps oxygen and nutrient rich blood to our cells. But, cartilage on the other hand has no blood supply. It receives oxygen and nutrition from the surrounding joint fluid by diffusion. 

During movement pressure expresses fluid and waste products out of cartilage cells, when it is relieved, fluid diffuses back along with oxygen and nutrients. 

Joint mobility literally bathes your joints in synovial fluid and washes away calcium deposits and toxins; helping you move with more ease. 

In life, we usually go about the same repetitive motions rarely taking each joint through it’s full range of motion. As Dr. Spina, creator of Functional Range Conditioning (FRC) protocol says, “you will always regret not training the range of motion you got injured in.” 

The bottom line is, if you don’t use it you lose it.

We must move and train every angle and have control over our movements so the nervous system understands how to access and make use of the range of motion. This builds mobile joints and resilient connective tissue to bulletproof your body. 
 

HOW AND WHEN TO PERFORM THE MOBILITY ROUTINE

Performing the daily joint mobility routine consisting of controlled articular rotations (CARs) EVERYDAY as a morning ritual and as a warmup before exercise or play.

INSTRUCTIONS: 


1. Inhale, trap air in lower abdominal region while breathing shallow

2. Stabilize all articulations and perform an isometric contraction throughout your body in order to ensure strict rotation in the desired joint.

Tension Guidelines for Isometric Contraction of Body Besides the Joint in Focus: 
10-30% (morning routine)
20-50% (warmup before exercise)
70%-max (training) 

3. Begin articular rotation slowly ensuring that it is occurring in the outer limit of movement

4. Attempt to “expand the circle” with each repetition

5. If you feel a painful “pinch” on the closed angle of a joint skip over that area as it may indicate that there’s a problem with the joint. 

6. Most people will feel “sticky spots,” clicks, and cracks, and stutters in the movement or may couple or compensate by moving other parts of the body rather than isolating the joint. This is an indication that the joint and surrounding connective tissue requires more motion and neurological drive and input to restore lost ranges of motion and maintain the health of the joint. 


Keep moving and living life in the FLOW! 

See the joint mobility routine here

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TACO OBSESSED, Human Design- Manifesting Generator, Nature Lover. 

Hi, I'm Kelly.
Your Fitness & Pilates Teacher and Friend.

From an early age I knew I wanted to share the wealth of health with others. I've been in the fitness and wellness industry for over 18 years now! I received my Masters degree in Exercise Science and Health Promotion and have continued my education through countless certifications, career opportunities, and personal experiences over the years. I'm certified in Corrective Exercise, Pilates Mat and Reformer, Yoga, Functional Range Conditioning (a mobility training technique based on scientific research), and Assisted Stretching. It is my greatest joy to share the gift of fitness and wellness with others as the benefits not only extend to your body and mind, but ripple throughout your life and everyone you meet

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