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Mobility Training 101

The first step of Mobility Training is to establish some metrics. This will allow us to identify what needs work, prioritize time to boost efficiency and easily track our progress.

We need an assessment.

I encourage you to include other measurements that are important to you. For example, if you want to see your posture improve then take a picture from the front, back and side.

If you are a runner then video your gait or running form. If you are a powerlifting, then video your bodyweight squat barefoot.


How much mobility you NEED is directly

correlated to WHAT your goals are.


The capacity of each of your joints will dictate your movement options. We want as many options as possible and want to be able to properly achieve the positions our activities, sports, and hobbies require.

Bottom line is if your joints work well then you will have a great chance at success whatever your goals are.


If you do not use it then you lose it.

Every day we communicate to our bodies what we need and what we do not need. Stop speaking Spanish for 4 months, never let your knee go past your toes or take 5 years off throwing a baseball are all examples of your body losing something because we did not prioritize keeping it.

Then you end up pitching in the Dominican Republic in a softball game. On the 5th pitch, you land with your knee over your toes resulting in knee and shoulder pain and unable to speak Spanish to get help. Hopefully, you picked up on the sarcasm, because the last thing I want to do is use fear to motivate.

My goal is to empower you with the knowledge to arrive at the conclusion that moving each joint in your body every day is clearly a more viable strategy than buying Brett Farve’s Copper Knee Sleeve for $19.99 and cranking back the ole Advil cocktail every night because something hurts.

I joke but what I am proposing is really that simple. If you want to have your teeth past 40, then you brush your teeth multiple times a day. If you want to have a pain free functioning hip, then you should maintain that joint and all the others you want to continue performing optimally.

What’s the solution?

It is time to learn about Controlled Articular Rotations. These movements are the foundation of the Functional Range Conditioning system created by Dr. Andreo Spina and Dr. Michael Chivers. 

The video link below will take you to the total body routine ensuring that you move every joint systematically through a full range of motion.

Grab your phone and video yourself from the front and side for the entire routine. While going through the routine think about these questions to gain as much insight as possible.


  • Did any of these cause pain? Where? When?
  • Which joints do you struggle with? Where do you feel the limitation?
  • Where do you lack control? Did anything cram up?
  • Are there any significant asymmetries?


Now you have an assessment of how well every joint in your body works and a routine to improve them.

That sounds like a phenomenal start to your mobility training.


Want to learn even more?

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Our Elite Video Membership gives you access to our full assessment tutorial and mobility classes.

Try a Kinstretch class on us with our free 3-day trial. 






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