I often get asked what type of nighttime routine to do before bed. This often depends on what activities you participated in that day or are about to do the following day. Since most of us have a desk-oriented job or are often standing, I recommend doing some mobility at the end of the day. 

Joint-by-Joint Approach

The human body is comprised of several joints that are stacked to allow mobility and stability to occur, this is referred to as the joint-by-joint approach. Thanks to Mike Boyle and his contributions over the years, we have built our methodology of training around this concept. Our joints are stacked in a way that from the ground up we have stable and mobile joints that alternate functions. See the below.

Movements to Do Daily

We will target 4 specific areas that chronically become immobile. The Thoracic Spine, Shoulders, Hips, and Ankles are the main culprits of low back pain, hip pain, knee pain, and shoulder pain. Here is the accompanying video for reference. 

Seated Thoracic Mobility

This movement will help enhance thoracic extension and rotation. We lock down the hips so the thoracic spine has to do the action. The video explains in-depth the proper mechanics and what you should feel when this exercise is performed.

When your T-spine moves how it should, you will feel taller, have better posture, and have less shoulder and neck pain. I have to work at this daily to maintain my spine health. 

Seated Shoulder W 

Shoulders are often neglected until we have pain. Over the last 20 years, the majority of clients I have worked with are affected by some type of shoulder issue. Often times these are asymptomatic and pain-free until they do something out of the ordinary. With our screening process, we see this from the first session. More often than not they have upper traps that are overactive and contribute to the majority of their issues. 

The video will explain how to get into a seated hinge position to work on core stability with shoulder/scapular movement. We call these seated shoulder W’s. 

Standing Captain Morgan’s

This is one of my favorite exercises to perform daily. I prefer this because it is a two-for-one special, it addresses hip and ankle mobility at the same time. The video will give an in-depth approach to how to make this effective for you. 

Standing Hip Extension

The majority of low back pain is usually due to the lack of our ability to get into proper hip extension. Usually, with our lack of hip extension, we rely on our lower backs to help us extend. Over time this can lead to pain. 

The video will talk you through the movement, pay attention to what your low back is doing as you challenge your hip extension. 

Ankle Mobility

My favorite joint to mobilize daily. I have had significant ankle injuries over the years while playing sports. I recall a doctor telling me when I was in my early 20’s that I would have arthritis by the time I’m 40. Well, I’m almost 43 and have no signs of arthritis yet. I keep up with these movements because in the past when I did not do them I had pain throughout the right side of my body due to my lack of right ankle dorsiflexion.

Thanks to Elite OSM practitioners, Dr. Alicia Martinez, Dr. Kathleen Esquibel, and Dr. Beau Hightower for teaching me how to self-care my ankles. With this as my base, I was able to create some techniques of my own that allow me to create motion. The video has several of these techniques to help you at home. 

Walk Down Squat

The joints we mobilized are much needed while squatting. Over the last several decades, we have lost our ability to squat well. Some people can’t squat anymore due to strength, mobility, and flexibility issues. I am grateful for the ability to sit in a chair as well as have toilet seats. But, since we rely on chairs and the toilet so frequently we lose our ability to get into the deep squat. Since our bodies are designed to squat, I try to work myself into a deep squat daily so my body does not lose the pattern. Use it or lose it is a real thing.

Up until 3 years ago, I had a horrible squat pattern. By adding these daily mobility drills in, I have increased my range of motion in the squat pattern and my ability to move weight in that pattern. 

Give these movements a try for 30 days and see how your life changes. Consistent work will pay off over time, this is not a one-hit wonder. 

If you need more help do not hesitate to email us at info@theperformanceranch.com or call/text us at 505-405-3599.