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How These Drills Improve Mobility Fast!

pelvic control

 

It is probably the part of any workout that often feels the most like Groundhog’s Day with clients. The beginning, when we first start to get ready to train and people seem “tight”, “stiff”, and as though we hadn’t done any work to improve the way they move before! That was the struggle I faced for years as a coach running my own facility. We would, of course, follow the path of stretching, “warming-up”, you know the very standard approach to trying to improve mobility of our clients before we got into training.

Yet, I found even though we saw improvements in the stretches, that improvement often didn’t carry over to their training and workouts. It also was frustrating to do the SAME work day after day and wonder why people weren’t getting better! Very often we just chalked it up to the fact that you had to stretch a lot.

Most people can probably relate to this in one form or another. However, if you couldn’t tell, I am a hard sell when it comes to just going with conventional ideas if I still see a problem. Eventually I started reading functional training ideas that would change completely how I would think about how we can improve mobility.

b4135e0fe024ceb725eea6db93d7e451 - How These Drills Improve Mobility Fast!

The first is to understand what the difference is between flexibility and mobility because it can be very confusing! Why use one term versus another? If I lift your leg up to do a traditional hamstring stretch, that is flexibility, I am moving your body for you. However, if I asked you to lift your leg up, that is more mobility. YOU are moving your body through a range of motion. Mobility is so important because it is the quality that better predicts how well you are going to move during your exercises, not necessarily flexibility.

That is because flexibility doesn’t require my nervous system to be very active, however, whenever I move in life my nervous system is working very hard to coordinate extremely complex patterns in seamless ways. That is why you have seen all this mobility talk, but again, people seem to oddly ignore the science of mobility training.

How so?

When our nervous system perceives our body to be unstable the natural reaction is to “protect” itself by getting tight. Most of us don’t move much during the day and when we sit in something that provides artificial support (like a chair) many of the muscles that would normally help make us feel more stable don’t end up working very much because our body tries to conserve energy. Then when we get up our body doesn’t feel stable so our body tends to default to getting tight.

mobility training

Stretching won’t address the issues of instability by itself. What we need to do is learn how to use movement and drills that improve how stable our body feels to actually see that movement improve and begin to stick more and more (it is ultimately challenging to make anything permanent if there aren’t some lifestyle changes). This has gained some momentum in the idea from the physical therapy system of PNF where “proximal stability creates distal mobility”. That is nice way of saying, “the more stable the body feels the greater the permission it will give segments of the body to move”. This tends to be very true especially of the hips and the shoulders but does have other areas of the body.

So, this has led to an increased awareness of “creating tension”, but unfortunately, people don’t understand what tension does and just creating tension doesn’t create solutions. Why does tension help us create stability? It is called the “law of irradiation” and basically if you develop tension at one area of the body, it brings in the muscles of the surrounding and those that are connected. If you hold out your arm with your hand with the thumb facing up and squeeze your fist you can feel your forearm, upper arm, and even go down into the shoulder, lats, and core!

Great, so we should create a lot of tension and we will create stability right? Not quite so fast, the joint angles actually matter a lot. Remember what that just felt like to create tension and what happened to many connecting parts of our body right? Now, turn the arm so the palm is down, do the same thing. Do you get the same tension through the body? I’ve done this enough times with people to know that you are shaking your head no! Just “creating tension” isn’t an answer, it is understanding how to position the body so that we can create the stability through connecting chains.

A great example in DVRT in how we create “magic” with mobility in the shoulders is with our press out drills. We coach holding the Ultimate Sandbag by the bellybutton and pressing out as we pull the Ultimate Sandbag apart. However, if we hold the Ultimate Sandbag by the chest and actually “squeeze” the Ultimate Sandbag, we create tension, but we actually don’t improve stability because we are not connecting!

The same goes for our lateral drags and bird dogs. If you position the weight too high up and not under the bellybutton, or turn the Ultimate Sandbag so you are gripping in anything BUT underhand, you aren’t going to get the stability that leads to this great mobility improvement.

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Today I was really nervous, @joshhenkindvrt released my FIRST interview (➡️ Check link in BIO). One of the many #functionalfitness and just training ideas we discussed at length was how the MAJOR mistake that a lot of people is just NOT taking the time to realize how the details of a exercise mean EVERYTHING to the results and success we achieve. I thought our #DVRT Bird Dog drag would be a great example. …… ➡️ Why the Ultimate #Sandbag drag to a Bird Dog so important? We want people to learn how to resist rotation and extension of the core. However, when people are unable to we don’t have any way to teach them progressively to resist these forces which are a big part of our #corestrength . Engaging the ground with the hands and feet FIRST allows us to achieve the #plank where our pelvis is set, our shoulders become stable, BEFORE we do anything with the movement of this #coreexercise . …… ➡️ Then with the Ultimate Sandbag against our thighs and about half of the USB being split with our thighs comes the important part. We create CONNECTION of the chains of the body that actually start to help us learn HOW to prevent unwanted motion. Specifically we are looking at chains like the lat, core, and opposite glute. This connection to the posterior oblique system helps us learn how to resist rotation properly. With that said there are several keys….. ➡️It is SLOW ➡️You time the drag with the leg kick (not lift) ➡️The drag stays close to the body and not lift up (that goes shoulder not lats!) ➡️Just drag so the USB is split in half with the other thigh. …… ➡️ In this series I show you the step by step movements we use to make this a VERY powerful exercise that makes going to the bodyweight version easier. Plus, I go over what NOT to do as well. The “magic” of DVRT comes from our intent and purpose combined with great execution of technique!

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When you apply our DVRT mobility principles well, you get some amazing results. You can see in the type of work that Strength Coach, Martin Adame does with one of his coaches. Using the Ultimate Sandbag and bands for the CORRECT feedback and tension opens up movement and mobility that makes really a difference!

Want to learn more about how our DVRT system changes how people train? Save 25% on ALL our DVRT Online education. When you use code “education2020” and invest in our DVRT Level 1 or Restoration Certifications you will also receive a FREE Ultimate Sandbag of your choice! When you dive into our expansive L.I.F.T. program you will get 4 Ultimate Sandbags (core, power, strength, and burly) for FREE. That is because we want to give you the know how and the right tools. TODAY is the LAST Day, go HERE now!

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When we teach people how our body works it can be crazy how fast we get results. While most try to isolate the body with #stretching or mobility work, they fail to realize that the body functions as one piece. “Tightness” is not often to a muscle being “short” but rather instability the body perceived. That’s why these 3 #DVRT drills that strength coach @martinadame1 shows created such greater range of motion in just minutes. As Martin explains… _______ Today one of our coaches mentioned how much discomfort he felt in his lower back, he explained how he's tried everything to deal with this pain, from strengthening the glutes, lower back, stretching body parts. In other words he used a bodybuilding approach, not ideal, when our body does not work in isolation. 🔹Symptoms illustrated a lack of body connection. A defense mechanism imposed by the body to prevent movement, “tightness” In order help him move pain free, we implemented three DVRT movements, deadbug,birddog, and halo. Connected the body from the ground up! Results speak alone

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