10 Mobility Lessons I Wish I Knew Sooner
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- čas přidán 19. 06. 2024
- 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 - Jak na to + styl
As I get older I realise that mobility is the No1 area of fitness regardless of what you train.
Truly is key to getting the most out of those workouts and feeling functionally fit!
Facts bro. When I had a choice I would always appreciate for a weight routine. Now I always opt for mobility routines.
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
HECK YES! Love that you focus on mobility!
Thank you!
Clicked on the video hoping to learn that one new mobility exercise that I was missing, but Cori lays a masters level educational life long lesson that gets to the root of mobility issues
I'm so glad the video helped! Thank you so much! Also wanted to share this if you were looking for more specific moves to get you started - redefiningstrength.com/the-perfect-mobility-routine-full-body-fix?sl=youtubecomment
Foam rolling and stretching has helped me with my mobility. It's easy to lose when you sit at a desk all day.
Those daily postures definitely need to be addressed! And the more we do that prehab work and address those postures proactively, the better we feel and the less they "add up!"
I’ve had trouble with joint pain and weakness much of my life (now 65). Used to go to the doc, get x-ray, take ibuprofen, do PT. Finally realized I didn’t have to wait till I injured myself before I started exercising! Started doing 20-30 minute exercise 6 days/week. Huge difference, got much stronger, and my endurance improved a lot also. That was 15 years ago. Can’t exaggerate what a change that made in my life. I learned many of the lessons she talks about in this video by pure trial and error. This video is really a lesson in how to live a healthy life.
So glad you're doing that rehab as prehab and staying consistent in that mobility work!
I actually did LAUGH OUT LOUD when i read this. Right now, my lower back is really hurting as I did a deadlift on Wednesday and obviously did it wrong.. I have never had back ache before, and I'm 63. Now I'm paying the price. I am really scaling back and listening to this video to address what may be my imbalances
Sometimes we do need to regress to progress and go back to basics to focus on what we feel working. Wanted to share this as well to help - redefiningstrength.com/stop-demonizing-exercises-4-myths-debunked?sl=youtubecomment
🤯you right!!!
I have idea , however you did in the point!
Thanks!
Thank you for your information. I love your attitude about checking your ego. One problem I think exists in the fitness world whether online or in-person classes is that there isn’t an emphasis on what muscles should be working. Many people don’t tell you that this is where you should feel the work so people are left with the oh I can do this push up so I’m ready for it when really you are having every other muscle compensate. I try to do my research and your videos do help. I wish that there was more focus on why you are doing an exercise not on just achieving the reps.
Definitely key we start focusing on what we feel working and pause to assess, asking ourselves "What is engaging during this move?" But also, I think we need to realize that just because we can "do" a move doesn't mean we're always doing it well. It's honestly why I dislike follow alongs. We try to just keep up with what's on the screen. Or we modify but only based on what they show, not what we actually have going on! Often we feel we're doing a move, but we're just trying to keep up. And harder doesn't mean we're getting more out of it....especially if we're compensating!
Thank you for this.
I really appreciate the dramaturgy in the start. Feels like an A24 movie 😄
hehe thank you!
Very good Cory.
Thank you for changing my perspective to a holistic approach.
Great video! Who doesn’t need to stretch more right! Love that grey cross cross top!! I want!!
Thanks! Born Primitive is the shirt :-)
Love this
You are great! thanks for the video. I love the cell phone and dumb bell reps at 2:04, hahaha
Thanks! Glad the video helps!
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.
Love that you're finding ways to always see opportunity for growth and controlling what you can control to meet yourself where you are at to move forward and build back the best you can.
Great lesson! I’m experiencing what you described with my left hamstring. I have a desk job so your tips on how to manage the aches is so helpful. 💪🏾
Glad they help! Wanted to share this as well - redefiningstrength.com/4-tips-to-fix-tight-hamstrings-stop-just-stretching?sl=youtubecomment
Awesome, thank you! I think my issue is my hip flexors and ankles. I’m going to implement the suggestions. 🙏🏾
Love this and your shoes - I have the same pair and love them!
They're super comfortable!
This video really resonated with me!! I just need to find/create a five minute warmup and cool down routine. Thank you for this episode!
Glad it helped! While a bit longer, this will give you some ideas - redefiningstrength.com/the-perfect-mobility-routine-full-body-fix?sl=youtubecomment
Love, Love your videos, I learn a lot from them; I practice them in my gym also I enjoy the humor that you put in it, very funny. Hi Kiwi 🐈
Thank you! I'm so glad they help Susana! Kiwi and Sushi say hi!
Always learning actionable training techniques from your videos . 600 plus hours of individual strength training over the last six years with an experienced trainer has dovetailed nicely with your well produced, professional instruction.
Love that you have that coach in your corner to help you design those intentional training sessions!
I’ve added Pilates to my routine, along with daily stretching and foam rolling it has been a game changer
Love it!
Thank you for this. I seem to have aches and pains almost after most workouts. Right now it’s my left hip, which has hurt before, but after doing cardio sessions all last week it has flared up again. I have tried stretching and nothing works.
Glad it helps! That proper warm up is key. But also assessing where that hip is getting overloaded in your workouts is key!
Do you have any videos or suggestions on full body foam roller stretches ? Full mobility workouts ?
I'm dealing with the whole overcompensating hamstrings inner thighs and hip flexors and just released this overcompensation that's been going on for over a month has taken over so much to activate my glutes is truely a struggle. One injury lead to this and now created more issues
Are you doing physio to get your movements assessed? That's truly so key as you slowly peel back the layers and address those areas of weakness or immobility so you don't compensate and ultimately create issues other places. It can really mean regressing to progress. Here's one of the mobility videos I have but there are definitely a ton more options I have on the channel over the years - redefiningstrength.com/the-perfect-mobility-routine-full-body-fix?sl=youtubecomment
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.
It's definitely hard at times when things "feel better" to stay consistent, but it is truly key we never stop doing what made us better! Old habits and movement patterns creep in!
Great video! Hope I can get these two questions answered: 1. Does yoga cover a lot of the 3 part program? It seems to prioritize activation, full range and stretching but not relaxing loaded muscles like foam rolling does. If I do yoga routinely , what would you recommend to supplement? (2) How can I address a very mobile spine and very tight hips? I already do glute trigger point and various stretches that help but there is still a big gap. Thank you!
So while I love Yoga for my clients, and many will include a session in the weekly schedule, I don't use it for a warm up. I may use a little yoga flow for the dynamic stretches but I do then still do more focused foam rolling prior and activation as too often to relax into the postures there is more end range of motion resting on structure than focused hard activation. But that also depends on the type of yoga practice. And if you have extra mobility in one area, activation may be key to stabilize while mobility work for another and activation of the muscle on the opposing side of the joint.
@@redefiningstrengthOC thank you!
Great intro Cori , along with your professional insights! TY ✌🏻🫶🏻
Thank you! My pleasure!
Loved this video. Played a lot of high impact sport as a young guy so any stretching flexibility videos I'm just trying them. Not always that successfully but...
Starting to focus on that prehab is key! Here's a series to help - redefiningstrength.com/the-perfect-mobility-routine-full-body-fix?sl=youtubecomment
Wow thanks so much.
Is video is so good and insightful. So many times we just push through pain because we don't either don't understand how our body moves or just don't give ourselves the time to understand why we have that pain. Brilliant I think the point's you highlighted here could we be the Most important key to long term health and fitness
NO PAIN, NO GAIN 💪
Challenge is key, but I personally found the "no pain, no gain" attitude led me to not lift as much or see as fabulous results and ignore the essential fundamentals :-)
Amen 🙌
Time to remove the dust from my foam roller.
YAY! Get to using it!
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.❤
Honestly, sometimes we need that outside coach to help us stay consistent at times where we maybe mentally need the push and even the support. But it always comes back to us thinking too..."What CAN I do?" There is always a reason not to do something. Always times we won't want to do what we should. The question I always come back to is what is one thing I can do? And with that thought often I can create momentum back the direction I want or do enough to keep maintaining previous results until that momentum builds. Hope that helps!
It was interesting🙂 Is there a video of 5 minute pre-hub work?
This one is a bit longer, but gives you a full body idea. And all these may not be necessary for you :-) redefiningstrength.com/the-perfect-mobility-routine-full-body-fix?sl=youtubecomment
Thanks, Cori!
great videos. But I appreciate more is the video have the 10 key elements in the timeline bar.
They're in there! Maybe it didn't show for you!
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
Been doing for mobility for two years. I'm 50. I have regrets. I wish I had a time machine.
I know it can be hard not to wish to go back, but we can't. All we can do is be thankful we know now and move forward doing the work we need with intention!
I'm right side dominant and when I do squats I have to really focus on using both sides of my body or my right side does most of the work. Same with pull ups. If I don't focus on using both sides equally the right side automatically does most of the work and I end up with muscle imbalances and pain on my right side.
Including more unilateral work to help with those imbalances too I've found can be key! Here are some tips I hope even help - redefiningstrength.com/ah-one-side-is-weaker-what-do-i-do?sl=youtubecomment
For every decade (of age) you need to add 10 mins of Mobility work
Less can be more! And using the time we have to do focused and intentional work pays off!
I have been working out for many years. I`m 66 years old and rolled a ankle about a year ago. Worked hard to heal it . Foam rolling,
stretching and strengthen. I am dealing with tendonitis in the same foot. Icing, rest and stretching . I`m ready to move forward. I do several of your mobility routines and stretch routines, before and after a workout. I stretch both in the morning and every evening. Do you have any videos that I can watch on line or purchase? Thank you for your help.
Keeping in that rehab as prehab is key. Are you going back to physio to assess what is going on now? And as weird as this sounds, did you do any glute activation? Also, assessing why overload occurred is key when we are doing the mobility work as we can't out mobility work other movements. Did you have your running gait checked? Or your lifts? Just to see where that overload occurred or how that imbalance is being addressed/created....
I have finished with my PT sessions. I have been given several sheets of exercises to stretch and strengthen my lower body. I feel like I have made more progress with your videos. I will work on glute activation . My shoes may be a problem . I`m wearing Zero 460 and they may not be as supportive as I need. Thank you for all you common sense advice. Maybe my age plays more of a roll in this. Exercise has always been a important part of my life and I appreciate you!
@@redefiningstrengthOC
Any tips for thigh strain- getting up & down from the knees (martial arts girl here) even walking over 3kms aggravates it, just wont heal 😭 (L knee injury/weakness so R thigh strain)
Have you gone to physio to assess what you strained and what led to the overload? Often with hip flexor injuries, glute activation will be a component of recover. But being in martial arts, you do want to note if you're hypermobile as well to focus potentially more on that activation work.
🥰🥰❤️🔥❤️🔥💪🏾💪🏾💪🏾❤️🔥💎😘😘😘🏆🏆
😍🥰😍🥰😍🥰
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
Always about learning what we need, meeting our body where it is at and designing with purpose while being intentional in our actions to work toward our goals.
🤙“Information is power only if you can take action with it. Then, and only then, does it represent knowledge and, consequently, power.”
- Daniel Burrus
The takeaway from all of these videos on youtube is always 'everything you thought you knew about fitness is WRONG' and 'you need to spend the equivalent of an 8 year PhD course to even begin learning how to 'stretch' properly.'
LOL, who has time for this. Just give up and be sedentary.
I'm so sorry you feel that way. Honestly, this video was meant to share things I've learned to save you time and help you make those tweaks to what you're doing to see improvement. Because that is what really is key...1% changes and improvements from where we are at currently.
Stay mobile or age early.