Get Your Body Moving - 30 mobilisations for everybody

Let’s be honest people. We can’t always be as active as we want.

We find it inconvenient and at times impossible to answer the call for natural movement*. It’s hard to run across the grassy plains when we’ve only got a concrete path or it takes a two-hour train ride to get to a wilderness trek up the side of a mountain. And we have to be dedicated in searching out opportunities to squat, throw something, wrestle, dance, run, leap, climb or hang upside down off a branch.  

We need to do these things, but when we can’t, you can offer something else to your beautiful body. Something to nourish, so it can flourish! And so comes the concept of 30 ideas to mobilise your body.

WHAT THE HECK ARE MOBILISATIONS?

Mobilisations are like dynamic stretching.  They sit somewhere in between rehab and lifting weights. It’s difficult to get any specific research to support this kind of movement but we can draw some conclusions based on evidence supporting early movement after surgery for hip and knee replacement (1) daily movement for acute low back pain rather than bed rest (2) safe movement following a car accident instead of a neck brace (3) and a long history of committed movement in multiple cultures (tai chi, qi gong, ceremonial dancing, prayer and worship).

We might even want to throw it out there that mobilisations might be useful for:

• pain relief

• early healing

• micro breaks

• preventing pain

• preventing injury (I said maybe!!)

 

the dip in the couch

We can get attached to not moving. You know the feeling when you’ve succumbed to the dip in the couch or you’ve shaped your body to the back of your ‘ergonomic’ chair. Our bodies sometimes try to get us to move out of desperation before the thinking part of our brain even gets a say.  We crack our neck, stretch our back over the back of the chair or twist forcefully to one side. Take charge of your runaway body and acknowledge that alarm bell for what it is. 

Convert that animal instinct into something to nourish your cells in all your tissues, including your brain. Pump and stretch those clumping cells and provide them with the nutrition they need via blood supply using the mechanics of your own body.  Help juice up your joints, tendons, skin, brain cells, muscles, nerves, ligaments, organs and move those tubes that string them all together.

 

we've put together 30 great ideas to inspire the modern human to combat physical stagnation.

The rules to follow:

• easy and painless

• lots of repetitions (i can do it i can do it i can do a little bit more) 25-75 repetitions (1-3) sets/day

• joyful, fun, no protocol, no commitment beyond maybe a few days

• if you’ve tried to make it easier and it still feels bad (or pointless) then STOP

INSTA VIDEO SERIES

SEATED ROTATIONS

First in our series of mobilisations that you can do simply and easily wherever you are. Number 1 - Seated rotations. Our resident osteopath Cathy is showing us an easy move to reduce hip and back tension and/or neck stiffness.

hip and back tightness/pain, neck stiffness, excessive sitting

STIR THE POT

2. Angie is showing us 'stir the pot', a favourite move of ours to mobilise the spine, ribs, shoulders & neck. The one rule is to let your head hang heavy. A great exercise to get your blood flowing after a long time sitting down.

neck stiffness/pain, upper back pain, shoulder pain

FOREARM MOBILISATIONS

Number 3 - Cathy is back to show us forearm mobilisations. Perfect for any desk worker, these simple rotations can loosen tight arms and shoulders. Check out our blog for more info! http://www.fairfieldosteo.com.au/reconstructinghealth/ #fairfieldosteo #osteo #massage #myotherapy #naturopath #move #movement #exercise #fairfield #yoga #pilates #darebin #melbourne #fairfield

arm and shoulder tightness and pain, desk worker

SIDE RAINBOW

No.4 Sunday Stretch! Follow Cathy and paint out a rainbow. A great mobilisation for side and hip stiffness, with benefits for the low back and shoulders too. Really stretch it out!

side stiffness, hip and back tightness, shoulder pain

HIP RELEASE - KATY BOWMAN STYLE

No.5 Angie's daughter titled this the "butt wave" : ). Based on a Katy Bowman technique, this mobilisation loosens the hips and buttocks. You need to keep your bottom behind your feet throughout the exercise. Get waving!

hip and buttock tightness/pain

STANDING ROTATIONS

No.6. Standing Rotations. Fantastic for those days when you've been sitting down wayyyy too long. Gets your blood pumping and is a good generalised loosener. http://www.fairfieldosteo.com.au/reconstructinghealth/2017/5/28/mobilisations

stiffness everywhere, excessive sitting

SEATED GLUTE STRETCH

No. 7. It's Day 7 and Mark's turn to show us a seated glute stretch. A very simple exercise to increase hip mobility and loosen the buttock muscles. Just lean slightly forward until you feel a stretch. See our blog for more. http://www.fairfieldosteo.com.au/reconstructinghealth/2017/5/28/mobilisations

hip pain , low back pain , improve hip mobility 

CHEST OPENING AND CLOSING

No.8.Today our osteo Catherine is demonstrating chest opening and closing. This is a lovely exercise to increase mid-back mobility. Really curl up then push your chest forward as you open up. Even our osteo improves her range during this video!

upper back, chest and shoulder tension

ALPHABET EXERCISE  - ARM SWINGS 

No. 9. Arm Swings! Mark is drawing out the letters 'Fairfield Osteo' to demonstrate using the arms to mobilise the shoulders, back and hips. You can draw out your name, the alphabet, whatever you like - just start using small motions and finish with the biggest movements you can.

thoracic and shoulder tension, low back too

BEAR HUGS

No. 10. Bear Hugs - Petra is having a wonderful time showing us this shoulder mobilisation. Keep it loose and free as you swing your arms. Little bit more emphasis on the arm wrap around than the chest openings in No.8 and more dynamic.

more dynamic than chest openings, more arm wrap around, good for shoulder and upper back tension

ASSISTED SQUATS

No. 11 - Today Mark is showing us squats in a door frame. Hold onto a door handle and lean backwards into a squat. Try to think of bringing your bottom back like you are going to sit onto a chair. A great mobiliser for the low back and legs.

low back, hips, knees and ankles

ANKLE TWIRLS

No. 12. Ankle stiffness? This is a simple way to mobilise the foot and ankle. Can you do both legs at once? Thanks for the demo Catherine! http://www.fairfieldosteo.com.au/reconstructinghealth/2017/5/28/mobilisations #fairfieldosteo #osteopath #osteo #massage #myotherapy #naturopath #move #movement #exercise #yoga #pilates #darebin #melbourne #fairfield

stiff ankles, fluid congestion, motion is lotion

CAT AND CAMEL

No. 13. Our myotherapist Petra is demonstrating cat/camel today. Such a strong mobiliser of the spine into flexion and extension. Make sure to drop your head as you arch your back, and exhale as you transition to extend through the spine. This is a great one to ask your therapist to talk you through!

good for spinal mobility, ask practitioner if this is right for you

THREAD THE NEEDLE

14. A favourite of Mark's - thread the needle. This is a mid-back mobilisation which is performed on the floor. Only reach as far as is comfortable through the back and shoulders.

thoracic and shoulder mobility, low back stiffness

THREAD THE NEEDLE (V.2)

15. Here is our myotherapist, Petra, demonstrating thread the needle at a desk. This is a standing variation of yesterday's exercise, an easier way to mobilise that spine and shoulders at work http://www.fairfieldosteo.com.au/reconstructinghealth/2017/5/28/mobilisations #fairfieldosteo #osteopath #osteo #massage #myotherapy #naturopath #move #movement #exercise #yoga #pilates #darebin #melbourne #fairfield

thoracic and shoulder tightness, standing at the desk version 

CATH A BUTTERFLY

16. Angie is showing us 'Catch a Butterfly, Let it Go' a mobilisation for the shoulder, hand, forearm & elbow. This is also effective to mobilise the nerves of the forearm at the suggestion of your practitioner.

shoulder, hand, forearm and elbow

HIP DROPS

17. Hip Drops. One of Catherine's favourite exercises for low back mobility. Just drop your knee forward rhythmically to improve motion in the low back, pelvis and hips.

low back hips and pelvis

LOWER LIMB AND GLUTES

18. Today Petra is showing us a 3 part lower limb mobilisation. Make sure you feel comfortable and pain free with the first movement before you try to raise your leg off the floor. Petra is pretty flexible!

glutes, hips, hamstrings and calf

WAG THE DOG

19. Today Mark is doing Wag the Dog. On all 4s, look to one hip, then turn to look at the other - like a dog looking for their tail 🐩 A great back mobiliser. Check out our blog for more info.

lower back, hips and pelvis

LEG SWINGS

20. Today Catherine is showing us leg swings. A great mobiliser of the low back, pelvis and hips. Freely swing one leg back and forth within a comfortable range. As an added benefit, the leg you are standing on will develop better stability and positional awareness.

hip stiffness, low back, balance, positional awareness

DO THE SWIM

21. A fun one from Angie - swimming. A lovely way to mobilise the shoulders, neck and upper back. Vary your stroke from large to small & front to back. https://www.fairfieldosteo.com.au/reconstructinghealth/2017/5/28/mobilisations #fairfieldosteo #osteopath #osteo #massage #myotherapy #naturopath #move #movement #exercise #yoga #pilates #darebin #melbourne #fairfield #swimming

shoulders, upper back and neck

LEG SWING V.2

22. A variation Tuesday's leg swings. This one is a little harder as you swing across the body. Thanks for the demo Catherine http://www.fairfieldosteo.com.au/reconstructinghealth/2017/5/28/mobilisations #fairfieldosteo #osteopath #osteo #massage #myotherapy #naturopath #move #movement #exercise #yoga #pilates #darebin #melbourne #fairfield

hips and low back 

THE LAWNMOWER

23. The lawnmower! We're bringing back this classic dance move to help mobilise the spine, hips and shoulders. Start small and gradually increase the amplitude of your movement.

Upper back, lower back and shoulders

NECK MOBILISATION

24. C1-10 is a mobilisation for the neck. With your nose try drawing out the numbers 1 to 10. Poor Angie had a hard time with this one - she had to do all the numbers backwards for the camera! Can you tell which number she drew back to front?

write out no. 1-10 with your nose, for general neck stiffness

SHOULDER SWINGS

25. Shoulder swings are serious business. Catherine is showing us arm swings under 90 degrees - a comfy position for the shoulder. Swing your arms freely and in several directions http://www.fairfieldosteo.com.au/reconstructinghealth/2017/5/28/mobilisations #fairfieldosteo #osteopath #osteo #massage #myotherapy #naturopath #move #movement #exercise #yoga #pilates #darebin #melbourne #fairfield

good for stiff shoulders - who would have thought!?

BOW AND ARROW STANDING 

26. Our naturopath Vicki is getting in on the fun. Petra has taught her how to do 'Bow and Arrow'. A mobilisation for the shoulders and spine. @harvesthealthnaturopath https://www.fairfieldosteo.com.au/reconstructinghealth/2017/5/28/mobilisations #fairfieldosteo #osteopath #osteo #massage #myotherapy #naturopath #move #movement #exercise #yoga #pilates #darebin #melbourne #fairfield

shoulders, upper back and chest

FOOT AND ANKLE MOBILISATION

27. Angie is showing us a mobilisation for the feet and ankles - a really good one for stretching out the sole of the foot. Looks like someone has some tightness! http://www.fairfieldosteo.com.au/reconstructinghealth/2017/5/28/mobilisations #fairfieldosteo #osteopath #osteo #massage #myotherapy #naturopath #move #movement #exercise #yoga #pilates #darebin #melbourne #fairfield

foot and ankle mobility

CHEST OPENINGS

28. Today our myotherapist Callan is showing us chest openings. A nice exercise to get the spine moving and stretch through the chest https://www.fairfieldosteo.com.au/reconstructinghealth/2017/5/28/mobilisations #fairfieldosteo #osteopath #osteo #massage #myotherapy #naturopath #move #movement #exercise #yoga #pilates #darebin #melbourne #fairfield

chest, shoulders and upper back 

THE SHOVEL

29. Mark is back to demo 'the shovel' a mobilisation of the back, shoulders and forearms. A functional movement to get the body moving! https://www.fairfieldosteo.com.au/reconstructinghealth/2017/5/28/mobilisations #fairfieldosteo #osteopath #osteo #massage #myotherapy #naturopath #move #movement #exercise #yoga #pilates #darebin #melbourne #fairfield #functional #functionalmovement #motionislotion

general back and shoulder  - better without a real shovel!

DISCO TIME 

Last day of our June Mobilisation Series!! A fun one today Vicki, Catherine and Angie enjoying a dancing mobilisation for the whole body. They even managed to coordinate their outfits!

looking good ladies - dance your way to better movement!

THAT'S 30! PHEW!

References

(1) Guerra, Mark L., Parminder J. Singh, and Nicholas F. Taylor. "Early mobilization of patients who have had a hip or knee joint replacement reduces length of stay in hospital: a systematic review." Clinical rehabilitation 29.9 (2015): 844-854.

(2) Hagen, Kåre B., et al. "The Cochrane review of bed rest for acute low back pain and sciatica." Spine 25.22 (2000): 2932-2939.

(3) Teasell, Robert W., et al. "A research synthesis of therapeutic interventions for whiplash-associated disorder (WAD): Part 2–interventions for acute WAD." Pain Research and Management 15.5 (2010): 295-304.

(4) Chan, Roxane Raffin, and Janet L. Larson. "Meditation interventions for chronic disease populations: a systematic review." Journal of Holistic Nursing 33.4 (2015): 351-365.

thank you for your inspiration:

How to do Joint mobility drills - Todd Hargrove

Mobilize! Dynamic joint mobility drills are an alternative to stretching - Paul Ingraham

Therapeutic Stretching - Eyal Lederman

Nutritious Movement - Katy Bowman

Daniel Wolpert - TED talk

There are devoted proponents for natural movement who have wonderful websites. Check them out: 

Mark Sisson, Katy Bowman, Phillip Beach