DSM Spine+Sport - Mobility

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1 To set yourself up for success, practice keeping a neutral spine throughout all of these movements. This will ensure the tissue mobilization is being applied to the correct area, and make the techniques more effective. Cervical Retraction To maintain proper spinal alignment, avoid overextending your head out in front of your body. Instead, pull your head back into a double chin, lining your ears up with the tops of your shoulders. This will keep your T-Spine Curve Set Thoracic spine curvature should be maintained as in the picture on the left. Avoid puffing your chest forward which will cause the thoracic spine to be flattened into extension. Instead practice: 1) tacking your rib cage down 2) elongating your spine upwards 3) setting your shoulders back and down.

2 Neutral Lumbar Spine Here the correct picture is on the right. Avoid anteriorly rotating your hips forward and hyperextending the lumbar spine by reinforcing a slight posterior pelvic tilt and a tacked down rib cage. Short Foot To maintain proper foot function and optimal performance, practice utilizing a short foot protocol to help prevent a collapsing arch. To do this, draw the arch of your foot up with the intrinsic muscle of your foot. Slightly shift your weight to the outside of your foot as you paw the ground with your the ball of your foot. Suboccipital Muscles With a yoga block angled slightly up towards from the base of the neck to the skull, put pressure down and slowly rock head from side to side mobilizing any tight musculature.

3 Plantar Fascia Using 75% of bodyweight mobilize the entire plantar surface of the foot. Focus on tender spots, work both longitudinal Ankle Dorsiflexion Using a doorway for support, drive forearm into knee creating a stretch in the back of the calf and mobilizing the anterior ankle joint. Banded Ankle Mortise Using an anchored band, drive knee forward over toes. The band will help create flexion gapping over the ankle mortise joint. Calf mob Making stops at the achilles, the soleus and both lateral and medial heads of the gastrocnemius, mobilize with both a flexed foot and a pointed toe.

4 Tibialis Posterior and FHL On the backside of the tibia, press and roll the lacrosse ball into the tissue while slowly flexing and pointing your foot. Posterior Knee Utilizing flexion gapping with a lacrosse ball, squeeze your lower leg back to mobilize the tissue behind the knee. Do both laterally as shown, and on the medial aspect of the knee. Tibialis Anterior With % of your body weight on the roller, roll forwards and backwards mobilizing the tissue on the front/outside of the shin. Quad and Anterior Ankle In a kneeling position, use the yoga block and/or foam roller to ease down onto your pointed feet, feeling the stretch in your quads and also the front of your ankle and shins.

5 Hamstring Origin Using nearly all your bodyweight, place the corner of a yoga block just anterior to your sit bone. Mobilize the tissue by rocking your upper body side to side. Posterior Chain To help lengthen the posterior chain, use a doorway or squat rack to perform a straight leg raise with the aid of a band and yoga block for a super mobilization of the calf and hamstring. Hip Flexor Mob Place the corner of the foam roller directly on the inside of your crest of your hips. Lay face down and oscillate up and down 3 inches a time to mobilize the illiopsoas muscle. Use deep breathes to increase the depth of the mobilization. Suprapatellar pouch With and bent knee, mobilize the tissues around the outside of the knee cap. Work up and down and across in a crescent shape.

6 Modified Couch Mob Maintain an upright and flat back and a posterior pelvic tilt and glide the hips forward to feel a stretch in the front of the hip of the down knee. Anterior Hip Mob Using an anchored band, use the same principles as the Modified Couch Mob. Also, rotate 90 degrees to have the band help traction the hip laterally as shown in the second picture. Super Sampson Flexion Gapping Using an anchored band, drive knee forward over toes. The band will help create flexion gapping in the hip joint allowing more space for the femur to flex superiorly. Glute medius and TFL Start by sitting on the foam roller and then rotate to the soft part of the glute. Pull the knee up and across the chest to put the glute medius on stretch. Rotate to find the soft spot between the iliac crest and greater trochanter. Mobilize with a straight leg.

7 Thoracic Spine Rotation Use a yoga block to ensure the hips remained stacked on top of each other. Make a clocklike swing of your arm around and over your head opening the chest towards the sky to induce thoracic rotation. Repeat on both sides. Rectus Femoris Laying face down on the roller, use a band to pull your foot up causing flexion at the knee. Roller with force over the middle of your quad. Ninja Butterfly Sit Use a yoga block to raise the level of your feet to mobilize the short adductors of your hips and groin. Upper Trapezius With a lacrosse ball place about hip high on a door frame, bend and the hips to drive the lacrosse ball into the top of your shoulder.

8 Thoracic Spine Extension Use the foam roller throughout the lower-mid back to the upper back. Keep hands above head, chin tucked and core tight as you stop to make 6-8 focused extension mobilizations throughout the thoracic spine. Levator Scapulae and Rhomboid Place a lacrosse ball just to the inside of your shoulder blade. Laying on your back, cross your arm over your chest to mobilize the tissue around the scapula. Latissimus Dorsi Side laying on the foam roller. Mobilize the large muscle on the side of your rib cage. Also, target the muscle on the posterior (backside) of your armpit as you roll up towards the tricep. Pec Minor and Biceps Tendon Laying face down on an angled foam roller, mobilize the entire front of the shoulder complex, making pauses at any tender points.

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