Move By Design Mobility

Move By Design, Mobility, Vancouver Chiropractor

Our lives are filled with daily stressors like sitting at desks, driving, working on computers, watching TV; even toxic food and emotional chaos contribute to the poor movement patterns seen in the average human.

We’ve progressively become less active and this change for the worse has placed us into environments that are pushing our species away from its natural design and the flourishing state of health we deserve.

Starting with a basic mobility program is the best way to begin restoring healthy movement. We have broken our mobility practice into 3 steps:

  1. Joint to Joint Mobility – best done first thing in the morning and throughout the day
  2. Soft Tissue Stimulation – best done after a workout and/or at the end of the day
  3. Corrective Exercises – add these into your training day or complete them after J2J Mobility

Step One

Daily movement is not simply “good for you”, it is ESSENTIAL.
This means it’s an absolute must if you have any hope of achieving the best you possible.

Joints do not receive blood like muscles, thus movement is vital to bring in nutrients and flush out waste.

Start each day by moving each joint through its natural range of motion.

Take your time to make the movements deliberate and really feel your full range of motion and where your limits are… this will help you notice progress as you make this a daily action!

Repeat each movement for 5-10 repetitions each side. Be sure to move up to the point of pain but not past it. If you notice noises and popping in your joints, that’s ok, these will happen less the more you perform these daily exercises… just don’t force your joints to “crack” or cavitate past their normal range of motion.

Step Two

We aim to restore integrity to the myofascial system. Through injury, disuse and/or excessive stressors on an already unhealthy structure the myofascial system can break down, develop adaptive scar tissue, and even become stuck.

Foam rolling can aid in the release of these adhesions and scar tissue, slowly restoring integrity to the myofascial system and along with the self-repair processes of the body, return us to a more functional state.

Perform these movements 3-5 times per week if either training or sitting for long periods. If you are just beginning or not very active, perform every day.

You can perform this activity before training, directly after training, or my favourite is right before bed while watching a show in front of the TV. Rolling activates the parasympathetic nervous system (rest & repair), putting your body in a relaxed state before bed.

For each movement, do 10-20 passes back and forth in each area of the body. Don’t spend more than 1 minute in each area. If the tension you feel does not dissipate after this time, let it repair and heal and get back to it in your next session.

Step Three

The Corrective Exercises build on daily J2J Mobility and starts to move your body through more complex ranges of motion, neurologic coordination, and much-needed core strengthening work.

We recommend using the Corrective Exercises as a warm-up before doing more complex exercises… or if you don’t exercise on a regular basis, use this as your daily workout.

A proper exercise routine should include these aspects:

  • J2J Mobility
  • 2-3 mins of cardio
  • Corrective Exercises
  • Exercise of choice (lifting, HIIT, spin class, running, sports, etc)
  • Cool down
  • Foam rolling