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MOBILITY DRILLS

ANTIFRAGILE FALL MATRIX

Falls are the second leading cause of accidental or unintentional injury deaths. The Antifragile Fall Matrix is a drill I learned from Dr. Perry Nickelston that tests one's ability to get up from the ground. This is an important exercise drill that helps decrease the level of threat of a fall, and helps recognize any weaknesses that may be causing any limitations in being able to get on a standing position from the floor. 

Length: 11 minutes

Level: All Levels

SHIN BOX

The Shin Box is a good mobility drill that works on internal and external rotation of the hips, helps lengthen the hip flexors, as well as activating the glutes and core structure. Learn the different levels of the Shin Box drill and how you can progress from one level to the next.

Length: 8 minutes

Level: All Levels

OPEN AND CLOSED BOOK MOBILITY DRILL

This mobility drill encourages internal and external rotation in the hips, an active leg extension, and some lower back release with some twisting. This video will show progressions and variations depending on the practitioner's preference.

Length: 9 minutes

Level: All Levels

WRIST MOBILITY DRILLS

Wrist mobility drills are helpful especially if you are someone whose wrists are oriented in one way or shape as part of your day-to-day. Our modern day computer lifestyles have been a big culprit for carpal tunnel syndrome and all other wrist sensitivities and this is a great drill to practice to counter all that.

Length: 16 minutes

Level: All Levels

HIP INTERNAL ROTATION DRILLS

Internal Rotation in the hips has been getting a bad rep for some time. However, we do find ourselves in situations where our hip has to internally rotate as part of our everyday movement. Getting inside a car, jumping on a bike, or even turning up towards a flight of stairs. Instead of antagonizing this orientation, this drill helps us work on our range of motion to get the hip to rotate in without any issues.

Length: 11 minutes

Level: All Levels

PLANK FLOW

This is a playful drill to add on anytime you find yourself in a plank. It assess mobility in the hips, overall movement control, as well as the ability to actively extend the leg as the body lowers up and down using a soft breath.

Length: 11 minutes

Level: All Levels

HIP ROLLS MOBILITY DRILL

This is a perfect drill to add on to any flow! This super quick exercise helps asses the person's ability to control movement as the body goes side to side via a "hip roll." Feel free to add on to this short and sweet drill as well.

Length: 6 minutes

Level: All Levels

SPINAL FLOW

This is a spinal flow quite common in Vinyasa or Yoga flows. The emphasis is on the flexion and extension of the spine including the cervical area. The challenge is with maintaining a slow and controlled movement throughout the flow.

Length: 6 minutes

Level: All Levels

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