The creation of this program began way
before this program was even a thought.
Since the early days of my Bachelors Degree in Exercise Science, I was fascinated with the muscles ability to be “hacked into.”
The 3 core principles that this program is founded upon are:
1. Proprioceptive Neuromuscular Facilitation (PNF)- Actively engaging the stretched muscle to gain a response from the brain that decreases tension, leading to a longer muscle.
2. Reciprocal Inhibition (RI)- Actively engaging the opposing muscle to the targeted stretch muscle to gain a protective response from the brain that decreases tension, leading to a longer muscle.
3. Static Stretching (SS). – Relaxing into the stretched position, attempting to decrease stretch sensation through breath and relaxation.
The main goal of this program is to increase one’s End Range Muscular Mobility, or one’s “ability to move freely and easily within range that was previously unattainable.”
The desire to increase Mobility often comes from a sense of feeling immobile, however for the mobile the philosophy that we offer is to adopt a practice of physical mastery and to challenge your current Mobility status by strengthening ranges within your muscles that are perceived as weak and tight.
This practice overtime will lead to strengthening of these “End Range” positions and allow the user greater ability to move freely and easily in any position they desire! The format of this program is a 5 Day Mobility Training 2 Days Off protocol.
The days are categorized by the fascial line in which they run in. Fascial lines describe the connective line that the body has chosen to organize and sync muscle groups. The diagram below depicts 1 of the classical myofascial lines that showcases the connective tissue that connects muscle groups so that they can work more efficiently.
Structuring your Mobility program around these Fascial lines is not only anatomically correct, but in fact more efficient for the same reason doing a deadlift is more effective as a stimulus than a bicep curl, its compound and more holistic.
This compound stretching style is broken down into 5 days of mobility training.
1. Day 1 – Posterior Line
2. Day 2 – Anterior Line
3. Day 3 – Medial Line
4. Day 4 – Spiral Line
5. Day 5 – Arm Line