Functional Stability and Mobility

3 stage model for core and balance training

TVA = Transverse Abdominis

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Proximal Mobility: Hips and thoracic spine• Goal: improve mobility of the 2 joints adjacent to the lumbar spine• Fundamental principles to follow as the Personal trainer:• Static stretching may need to take place before dynamic mobilization exercise• Clients need to avoid excess or compensated movements: ie: increase in

lumbar lordosis associated with a tight latissimus dorsi muscle during overhead stretch• KNOW YOUR ANATOMY

• Monoarticulate muscle (crosses one joint) VS biarticulate muscle (crosses two joints)• Work in 3 different planes: sagittal, frontal, transverse

• 1 at a time, then add in other planes

Proximal Mobility: of low back

Exercises to promote mobility of the hips and spine