up:: [[Mobility and Flexibility MOC]] tags:: #on/fitness # Personal Mobility Challenges ## General Movement Dysfunctions ### Lack of Shoulder Mobility and Strength, Weak Grip Strength - **Goal: Regain ROM, address asymmetry, practice hangs to build grip strength.** - Ski injury on right shoulder (Subscapularis & Teres Major), limited mobility. - Chronic hand injury cause significant drop in grip strength. - Discomfort at bottom of supinated grip (chin-up) hangs. ### Weak Core, Lower Back, Upper Back, and Neck Pain - **Goal: Stronger core and more consist postures to alleviate back pain.** ### Tight Hamstring and Hips - **Goal: Deeper squats, and more ROM for better knee/ankle protection.** - Lower back foam roll 30s to release lower back -> Kneeling hip flexor stretch or couch stretch. Foam roller on lower back -> mobilize sciatic nerve. - Hip capsule stretch, groin muscle stretch (one leg 45 degrees out, lean forward). | ![[Pasted image 20240714162514.png\|300]]<br>Hip capsule stretch. | ![[Pasted image 20240714163716.png\|300]] | | ------------------------------------------------------------------------------------------ | ----------------------------------------------------------------------------------------------------------------------- | | ![[Pasted image 20240714164034.png\|300]]<br>Bend and extend legs, 1211 tempo. 10-20 reps. | ![[Pasted image 20240714164427.png\|300]]<br>Alternating anterior and posterior pelvic tilt.<br>1212 tempo, 10-20 reps. | ### Skills Training and Techniques - Contract-relax with 5-second tempo in isometrics. - Incorporate end-range strength with lighter load, and longer tempo on eccentrics. ## In Context of GMB Progression ### Bear (A-Frame) - Hamstring conditioning and opening shoulders. - Hip mobility for twisting bear and spider. ### Handstand - Balance on hands in inverted position, work on frog stands. ### L-Sit, Frog-Stand - Missing core strength to lift off and to maintain stability. - Compact leg lifts, hollow body holds. ### Shrimp/Pistol Squat - Regression with seat, practice one-leg squat when getting off from seats. - Back lunge, ### Two-handed Hang, Chin-up - Really just daily practice for this one. - Shoulder ROM - Internal and External stretches, contract-relax 5-5 protocol. ### Related - [[Calisthenics Skill Progression]] - [[GMB Fitness]]