Pre-hab and dynamic mobility refers your warm up routine, which helps correct imbalances and reduce the chances of injuries. Gone are the days of sitting on a bike for 5 minutes. Prior to starting to exercises / play a sport it is recommended to spend several minutes releasing the tension in our muscles by foam rolling.

When using the foam roller, apply your own body weight for pressure, moving backwards and forwards, gently and slowly rolling over any tight spots (knots) for a period of 30 – 60 seconds. If the tension eases, you should try applying more weight to the area to increase the ‘massage’. Alternatively more dense objects can be used to increase the pressure (tennis or hockey balls). The foam roller should not be used on hip or shoulder joints. 

Why foam roll? 

The foam roller breaks down soft tissue adhesions and scar tissue. By using your own body weight and a cylindrical foam roller, you can perform a self-massage or myofascial release, breaking up trigger points, and soothe tight fascia while increasing blood flow and circulation to the soft tissues. 

• Quadriceps
• Hamstrings
• Glutes
• IT Band
• Calfs
• Lower Back
• Latissimus Dorsi

Once you have foamed rolled it is time to perform brief static stretches, this looks at holding a stretch for 10s. These stretches can be found in the cool down section. 

Now we are ready to perform some dynamic mobility Dynamic mobility looks to increase our heart rate at the same time as increasing the mobility around a specific joint. We can tailor the dynamic movements dependent on the session we have planned ahead. Dynamic mobility can also target individual areas of concern, which may be highlighted in the Health and Fitness Assessment.

Why dynamic mobility?

By loosening the specific joints and getting you to increase your range of movement, you effectively can begin squatting deeper and potentially reduce knee and lower back pain. Mobility and flexibility training has a cumulative effect over an extended period of time. After about four weeks or so, you should notice appreciable gains in your mobility, flexibility and ability to move smoothly during your training sessions.

Ankle

• Ankle Kneeling
• Ankle Standing
• Ankle Standing Knee Drive

Hips

• Knee Hug
• Leg Cradle
• Forward Leg Swings
• Sideways Leg Swings
• Squat to Stand
• Split Squat
• Lunge Variations

Thoracic

• Seated Rotations
• Lying Rotations

Shoulder

• Wall Slides
• Dislocations