10 Mobility Lessons I Wish I Knew Sooner

I’ve made a TON of mistakes.

Made excuses to skip my warm ups that lead to overload and injury.

Slacked on my mobility work, which led to improper recruitment patterns and pain.

Ignored aches and pains until it was too late and I couldn’t train the way I wanted…

I’ve learned far too many lessons the hard way…

But I want to help you avoid the same frustrations and pain…

That’s why I’m going to share 10 key mobility lessons I’ve learned to help you avoid making the same mistakes and move and feel your best no matter your age!

Because so often what we even blame on our age is simply previous aches and pains and training practices coming back to bite us in the butt!

00:00 - intro
01:00 - Mobility mistakes
01:46 - It’s not just form
02:45 - The point of pain
03:57 - Resting an Injury
05:17- 3 part process
06:52- Full ROM
07:44 - Imbalances
09:12 - Stability
10:28 - Tight Muscles
12:00 - 5 min Mobility
13:00 - Rehab becomes Prehab

[beckiedaniel]

I agree with you on mobility, I have been doing mobility; for about 20 years. I do Mobility before my workouts and a cool down after my workouts and now that I’m 65, I am able to flex more and more, without pain. (I hear people my age can not bend down to touch their toes like they used to, and also see them with a slouch back. So I say ‘YES’ to mobility! Love them

[nancyf]

🤯you right!!!
I have idea, however you did in the point!
Thanks!

[tridelltransportation]

I like your coming down the stairs technique lol.

I abandoned running stadium stairs decades ago but today, at the Jurassic age of 67 🦖🦖🦖🦖🦖I just spent 30 minutes walking them.
🦖🦖🦖🦖 first time since the late 80’s.

You’re videos on injuries over the past couple of years have been instrumental in keeping me moving.

Last January I slipped on the ice and tore something in my shoulder big time. I couldn’t move the joint let alone put my arm over my head. I had it x rayed the next day. Not broken. But I couldn’t move it. At all. It was excruciating.

But having watched some of your previous videos on the whole injury thing I didn’t abandon hope and head for the orthopedic surgeon.

Today, I have as much or more mobility in both shoulders than I had before the injury.

Can do bent over dumbbell rows with 60’s. Pushing 75% of the stack on the chest machine. Dumbbell presses with 20’s as part of my HITT routine.

And no surgery. I can put both arms straight over my head and hit parade rest.

Because somebody preached patience and perseverance and even more importantly made it clear that it was okay to back out of things sometimes.

It sounds silly but I’m the product of 60 years of “walk it off “ and “I’m good” and “let’s go, on me”.

There’s a time and a place for all of that but not at this stage of my life.

Thanks for showing me it’s not weak to be injured and recovering and to recognize pain as something other than an obstacle to be ignored and bypassed.

As always, all the best to you and yours.

[georgypointer]

Love this and your shoes - I have the same pair and love them!

[Csix-two-one]

Rehab becomes rehab. You ain't lying sister.

Ended up in PT three different times because of my back injury.

Smh. I now do some type of prehab work daily. I'm not trying for a fourth.

[EmorettaRobinson]

I'm guilty of sometimes just not wanting to do mobility work or a warm up before working out. I don't know if you know what a Gazelle Glider is? I bought one because I thought...well I knew that I wanted my body to get used to moving for at least 5-6 miles per day. I have wanted to participate in a marathon since I was like 8 years-old. The problem is this version of me is different than the 8 year old version. This version has bone on bone arthritis in both knees, degenerative disc, a disc out of place and arthritis in my back. So I needed something low impact. But after losing 170 lbs (at my heaviest I was 358.4 lbs) I was diagnosed with early onset congestive heart failure, weakness in my left ventricle and an enlarged heart. I had discovered kettlebell swings. Was doing them daily for 15 minutes. I've had to explain to my cardiologist and another Dr what a kettlebell is. And that I still don't feel an endorphin high after working out. But if I don't workout I feel...well awful. If I workout at least I have that sense of accomplishment. But I noticed every time I'd get off the Gazelle Glider I'd have to hold on to it for a little while due to the pain in both ankles. I also had pain in my left outer hip for about 3 or 4 years. I'm very flexible physically and have always been. X-rays have shown there is no arthritis in my hip or ankles. Which is good news. However the other symptoms line up with something else. So I'm now waiting to see a genetic Dr to be tested for Ehlers Danlos syndrome. Which is another diagnosis or yet another disease that I don't want. So I guess that and the death of an aunt and two friends that I've known since the 90's has me feeling incredibly overwhelmed. I used to over eat when I was angry, sad, hurt, etc. So I'm doing my best to avoid that. Unfortunately I stopped working out for about 3 1/2 months. I started back a month ago. I wish there was like someone to address how to stay disciplined in working out when you're dealing with grief. Or when you're dealing with medical diagnosis that has you feeling overwhelmed. But I do want you to know that I appreciate your consistency. I look forward to your weekly videos, helpful advice and adorable fur babies. Sometimes when there are negative things to deal with it helps to shift your focus onto what positive things that you appreciate in life. Thank you for your consistency Cori. Keep being your helpful, knowledgeable, consistent, colorful outfit wearing self. Wishing you and your loved ones a great week.❤

[hannor]

For every decade (of age) you need to add 10 mins of Mobility work

[bumpercoach]

in your 20s you can
DO THE MOST that doesnt break you
but by your 30s/40s you need to DO THE LEAST
that gets you ok results so youre WAY AHEAD
by your 50s/60s... its all about avoiding ever
more expensive mistakes by recognizing
which side of the optimal peak of
the work/results curve youre
wanting to stay on BASED
ON REALITY w/ perspective