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Mobility Doc
United States
Приєднався 1 вер 2017
Build a better foundation with our free content from MD-Online. We will save you time and money with free weekly content that will support your active lifestyle. Dr Chloe, DPT, and Dr. John, DC, are owners of Mobility-Doc: a sport medicine company that specializes in both rehabbing injured individuals back to 100%, and helping them to avoid being injured again. They have helped dozens of olympians and international athletes, and thousands of patients, to never let pain force them to stop.
4 Must-Do Mobility Exercises for Better Front Squats and Power Cleans
Are you struggling with front squats and power cleans due to limited mobility in your front rack position? Don't worry, we've got you covered! In this video, we'll guide you through four game-changing mobility exercises that will help you achieve a more comfortable and spacious front rack, allowing you to crush those lifts with ease.
Mobility Exercises Breakdown
✨ Banded Shoulder Mobility Exercise for Triceps Lats and more: By improving your overhead positioning, this exercise indirectly benefits your front rack by increasing your overall shoulder mobility and stability.
✨ Banded Shoulder Mobility Exercise for External Rotation: Complementing the internal rotation exercise, this movement enhances the external rotation of your shoulders, further optimizing your front rack positioning.
✨ Banded Shoulder Mobility Exercise for Internal Rotation: This exercise targets the internal rotators of your shoulders, improving your ability to keep your elbows high and maintain a tight front rack position.
✨ Prayer Stretch with a Dowel: This simple yet effective stretch targets the overall flexibility and mobility of your shoulders, ensuring a smooth and pain-free front rack experience. Pay close attention to elbow placement for this exercise! It will make a huge difference in the effectiveness of the stretch
By incorporating these mobility exercises into your routine, you'll not only improve your front rack position but also enhance your overall lifting performance. Say goodbye to discomfort and limitations, and hello to better front squats, power cleans, and a whole new level of strength and confidence in the gym.
Don't miss out on this opportunity to take your lifts to new heights. Hit that subscribe button and stay tuned for more valuable content!
🚨 Check out Our 🚨
✨ Website: mobility-doc.com/
👉 Instagram: mobility_doc
⭐️ Facebook: MobilityDoc
Meant to supplement your workout and improve your overall foundation, MDFit helps you keep doing what you love but better and for a longer period of time.
Try MDFit with a Free Week Trial! - Links below**
🔥 MDFit HIIT (most popular) - marketplace.trainheroic.com/workout-plan/team/moveright-fit-remote?attrib=80032-yt
🏋️♂️ MDFit Barbell - marketplace.trainheroic.com/workout-plan/team/moveright-strength?attrib=80032-yt
💪 MDFit Essentials - marketplace.trainheroic.com/workout-plan/team/moveright-pt?attrib=80032-yt
✨ MDFit Mobility - marketplace.trainheroic.com/workout-plan/team/mobility-doc-patients-full-body?attrib=80032-yt
Chapters:
0:00 - 0:47 - Intro
0:47 - 1:27 - The Lifting Paradox
1:27 - 2:08 - What You Need
2:08 - 4:45 - Banded Mobility For External Rotation
4:45 - 6:55 - Banded Tricep/Lat Mobility
6:55 - 8:23 - Banded Shoulder Mobility- Internal Rotation
8:23 -11:00 - Prayer with a Dowel
11:00 - 11:23 - Outro
#FrontSquats #PowerCleans #MobilityExercises #ShoulderMobility #FrontRackPosition #frontrack #olympicweightlifting
Mobility Exercises Breakdown
✨ Banded Shoulder Mobility Exercise for Triceps Lats and more: By improving your overhead positioning, this exercise indirectly benefits your front rack by increasing your overall shoulder mobility and stability.
✨ Banded Shoulder Mobility Exercise for External Rotation: Complementing the internal rotation exercise, this movement enhances the external rotation of your shoulders, further optimizing your front rack positioning.
✨ Banded Shoulder Mobility Exercise for Internal Rotation: This exercise targets the internal rotators of your shoulders, improving your ability to keep your elbows high and maintain a tight front rack position.
✨ Prayer Stretch with a Dowel: This simple yet effective stretch targets the overall flexibility and mobility of your shoulders, ensuring a smooth and pain-free front rack experience. Pay close attention to elbow placement for this exercise! It will make a huge difference in the effectiveness of the stretch
By incorporating these mobility exercises into your routine, you'll not only improve your front rack position but also enhance your overall lifting performance. Say goodbye to discomfort and limitations, and hello to better front squats, power cleans, and a whole new level of strength and confidence in the gym.
Don't miss out on this opportunity to take your lifts to new heights. Hit that subscribe button and stay tuned for more valuable content!
🚨 Check out Our 🚨
✨ Website: mobility-doc.com/
👉 Instagram: mobility_doc
⭐️ Facebook: MobilityDoc
Meant to supplement your workout and improve your overall foundation, MDFit helps you keep doing what you love but better and for a longer period of time.
Try MDFit with a Free Week Trial! - Links below**
🔥 MDFit HIIT (most popular) - marketplace.trainheroic.com/workout-plan/team/moveright-fit-remote?attrib=80032-yt
🏋️♂️ MDFit Barbell - marketplace.trainheroic.com/workout-plan/team/moveright-strength?attrib=80032-yt
💪 MDFit Essentials - marketplace.trainheroic.com/workout-plan/team/moveright-pt?attrib=80032-yt
✨ MDFit Mobility - marketplace.trainheroic.com/workout-plan/team/mobility-doc-patients-full-body?attrib=80032-yt
Chapters:
0:00 - 0:47 - Intro
0:47 - 1:27 - The Lifting Paradox
1:27 - 2:08 - What You Need
2:08 - 4:45 - Banded Mobility For External Rotation
4:45 - 6:55 - Banded Tricep/Lat Mobility
6:55 - 8:23 - Banded Shoulder Mobility- Internal Rotation
8:23 -11:00 - Prayer with a Dowel
11:00 - 11:23 - Outro
#FrontSquats #PowerCleans #MobilityExercises #ShoulderMobility #FrontRackPosition #frontrack #olympicweightlifting
Переглядів: 34
Відео
Cervical Extension Test
Переглядів 219 годин тому
In this video, we provide a comprehensive guide on how to perform the Cervical Extension Test, a crucial assessment for evaluating neck health and mobility. Whether you're a healthcare professional, a fitness enthusiast, or someone experiencing neck discomfort, this tutorial will help you understand and execute the test correctly. Additional Resources: ⭐️ SPINE SOLUTIONS PLAYLIST - ua-cam.com/p...
Improve Hamstring, Calf & Toe Mobility | Down Dog Pre/Post Test - Yoga for Runners
Переглядів 4921 годину тому
Are you a runner looking to improve your flexibility and mobility through your posterior chain? This follow-along yoga session is designed specifically for runners, targeting the hamstrings, calves, and big toes - areas that often get tight from the repetitive motion of running. We'll start with a Down Dog pre-test to assess your current mobility levels. Then, we'll dive into a series of target...
How To Break Up Scar Tissue - 6 Effective Methods
Переглядів 9014 днів тому
How To Break Up Scar Tissue - 6 Effective Methods
Isometric Neck Rotations: Unlock Better Neck Mobility and Reduce Pain
Переглядів 2014 днів тому
Isometric Neck Rotations: Unlock Better Neck Mobility and Reduce Pain
Hip Opener Yoga for Runners 🏃♀️🧘♀️ (Increase Mobility with a PT Approach)
Переглядів 8821 день тому
Hip Opener Yoga for Runners 🏃♀️🧘♀️ (Increase Mobility with a PT Approach)
Perfect Lying Leg Raises Form to Strengthen Your Core & Avoid Back Pain
Переглядів 5321 день тому
Perfect Lying Leg Raises Form to Strengthen Your Core & Avoid Back Pain
Yoga For Runners: Improve Running Form - Week 1 - Running Posture
Переглядів 82128 днів тому
Yoga For Runners: Improve Running Form - Week 1 - Running Posture
Lat Stretch for Increased Mobility and Reduced Back Pain
Переглядів 64Місяць тому
Lat Stretch for Increased Mobility and Reduced Back Pain
5 Minute Mobility Routine: The Key To Injury Prevention and Better Daily Life!
Переглядів 266Місяць тому
5 Minute Mobility Routine: The Key To Injury Prevention and Better Daily Life!
6 MIN Quick Post Run Stretching Routine for Busy Runners
Переглядів 47Місяць тому
6 MIN Quick Post Run Stretching Routine for Busy Runners
Cossack Squat - Hip Mobility and Strength
Переглядів 197Місяць тому
Cossack Squat - Hip Mobility and Strength
Improve Turnover: Core Exercise For Sprinters
Переглядів 72Місяць тому
Improve Turnover: Core Exercise For Sprinters
How To: Dynamic Runner's Hamstring Stretch
Переглядів 94Місяць тому
How To: Dynamic Runner's Hamstring Stretch
Elbow Pain Relief: Proven Techniques for Lasting Recovery (Works for Tennis Elbow and Golfers Elbow)
Переглядів 962 місяці тому
Elbow Pain Relief: Proven Techniques for Lasting Recovery (Works for Tennis Elbow and Golfers Elbow)
Master The Fire Hydrant Exercise With External Rotation For Maximum Stability And Strength
Переглядів 762 місяці тому
Master The Fire Hydrant Exercise With External Rotation For Maximum Stability And Strength
Improve Throwing Accuracy and Stop Slicing With These 3 Mobility Exercises
Переглядів 1042 місяці тому
Improve Throwing Accuracy and Stop Slicing With These 3 Mobility Exercises
Our Top 16 Mobility Exercises Are Competing To Be #1!
Переглядів 672 місяці тому
Our Top 16 Mobility Exercises Are Competing To Be #1!
How To Foam Roll The Upper Shoulder, Rotator Cuff, Lats, and Traps
Переглядів 3332 місяці тому
How To Foam Roll The Upper Shoulder, Rotator Cuff, Lats, and Traps
3 Hip Mobility Exercises To Improve Flexibility, Stability, and Strength
Переглядів 3052 місяці тому
3 Hip Mobility Exercises To Improve Flexibility, Stability, and Strength
Heal Patellar Tendinitis Fast - Jumper's Knee Solution
Переглядів 1543 місяці тому
Heal Patellar Tendinitis Fast - Jumper's Knee Solution
3 Places You've Never Foam Rolled: Improve Ankle Mobility, Shoulder Mobility, and Hip Mobility
Переглядів 893 місяці тому
3 Places You've Never Foam Rolled: Improve Ankle Mobility, Shoulder Mobility, and Hip Mobility
Elbow Pain Relief: Tennis Elbow, Golfers Elbow, and Tendonitis
Переглядів 833 місяці тому
Elbow Pain Relief: Tennis Elbow, Golfers Elbow, and Tendonitis
Cant focus
I retract like that and also keep my chin tuck just a little tho I never really look straight ahead
Thank you for watching and sharing!
I thought he was showing how to hold your pool cue for the best shot. Lmmfao
lol
Jiu Jitsu MoistCr1tikal
Thanks for watching
I’m gonna have to try this
Let us know how it goes! Watch the full video in our channel for more detail.
@@MobilityDoc… I didn’t realize that there was a band involved… Thought it was just the stick… Tried to do this with the broom, but I wasn’t successful. Feeling a stretch in my shoulder…
Did you try it with the band now too, or no?
@@MobilityDoc … I don’t have a band handy at the moment
Ah okay! Well, you mentioned you felt a stretch in your shoulder which sounds about right. The band helps to traction the shoulder out a little extra so that you can get a little more out of the stretch, but you can do good work without the band. Just keep planing with your posture during the exercise. On the side that’s stretching, keep that elbow up and out. Keep that same shoulder down. Don’t let it drift up into a shrug. That should help you to get a similar effect.
B
💪
Great stretch. Most of the stretches I could find online for front of shin would only really stretch the ankle out.
We’re so happy this worked for you! 💪
30yo male athlete. Soccer. Colle’s fracture ulna and radius, plus crack in scaphoid. Surgeon said 4-6 months to be fully healed…that the bones would be 80% healed by the two month post-surgery mark but that 4 months would be the earliest point I could return low risk. I’m guessing ligaments and whatnot but any idea on the discrepancy? When they say 80% healed after 2months is that what’s generally considered healed? I’m trying to balance the risk of return-to-play with my now crippling boredom 😂 Aka if I protect the ligaments with bracing, would the bones be ok 🤔 not seeking medical advice, just curious
Great question and thanks for asking us to clarify this. Your fracture is much more complicated than what we were speaking of. I’m assuming you fell out on the hand and wrist, a FOOSH injury. What’s tough is that you broke an area that has a lot of moving parts and there isn’t always great blood supply to that area. This makes it take longer to heal and also increases the risk of the bones shifting out of place. Yes, there are also a lot of ligaments. You broke multiple bones, but no doubt you must have sprained ligaments in that area, and you definitely strained muscles. You’re probably in a cast for those first two months. When you come out of that you’ll have to then begin to rehab back to regain your strength, stability, and flexibility. That part will take the additional two months. If you’re working with good sports PTs they should be able to create a plan that bridges the gap between 80% and 100% in a way where you’re confident that you can return to any sport you want without any risk.
@@MobilityDoc thank you very much for your response! Weirdly enough, no cast…got a bracket and 10-12 screws implanted to hold everything from the radius in place, styloid process of ulna left floating - too big to dissolve, too small to reattach, and too far to connect on its own. Was in a splint and sling one week pre and two weeks post surgery, then they just cut it off with scissors a couple days ago and said be careful till your next X-rays 😂 arm looks like it atrophied maybe 20% from the sling, but movement is coming back super fast. So weird that I forgot the muscle memory of touching my thumb to my pinky and ring fingers in that short a time! Couldn’t do it yesterday until I pushed them together with my other hand and then it came back slowly by the end of the day
It’s a little surprising that you weren’t put in time out with a cast for a bit. They must trust you, haha. Those screws are also why everything takes a little longer. Hang in there. We usually tell our patients that we’re going ti make sure you heal way faster and better than the average person, but that the first two months isn’t where we push it. If you can chill out for 8 weeks while everything sets in place, it’ll set the foundation you need to come back stronger and faster after. There’s no reason why you shouldn’t get back to 100. Feel free to ask us any questions along the way.
@@MobilityDoc awesome, thanks!
If you have to say "kinda like" in your explanation your client is not going to do the exercise
Thank you for your constructive criticism 💪
I defer; if there is a client doing this puts a scenario in their mind to act it out, this yields the required results
You forgot this my g 🧢
Care to elaborate? I'm not sure we understand the falsehood?
Let's GO!!!
Whoop whoop!
B
💪
Buddy im 40% scar tissue, its all that holds me together
😂
THANK YOU!
You're welcome!
❤
Thanks!
Great intro to this issue. Have to check out flossing video. Very helpful! Thanks!
Thank you! Definitely do! It's an amazing technique that can provide quick effective relief! Let us know if you have any questions or need a specific body part demonstrated 💪
Thanks for the explanation.
You're welcome!
There is a way you can say there's new blood tissue
Can you explain this a bit more for us?
@SilverSeleucid - Here is the long form How To video for you
You said were looking at but did zero explanation.
Thank you for your constructive criticism. We posted a detailed description of how to do this video. We also posted a full long form version I'll tag you in the comments of!
Needed this fr thanks fam
You’re welcome! Let us know how it goes! 💪
Ahhhhh that’s so going to suck 😂 thank you adding it in 😋👍
You’ve got it!
😮 Another challenge expected 😎👍 Great job thank you I’m starting first thing tomorrow morning 😋
Let us know how it goes!
How does this relate to the mechanics of running? Also does this help with anterior pelvic tilt?
Great question! These exercises help with a lot of different aspects of the mechanics of running but here are 3 big ones: 1: These exercises teach your pelvis to move each side individually and freely. This will help you have a more efficient gait 2: Lots of runners have a tendency to overuse their deep glute muscles. These stretches really help loosen them up 3: If you struggle with turn out while you're running these exercises will also help keep your feet pointing forward I hope this helps! Let us know if you have any other questions!
My friend invited me to her yoga session that she has weekly with her girlfriends. I was the only person there who could do the sunrise kickstand.
Thats amazing! Keep up the good work! Make sure you check out our other yoga series! We have great exercises to improve backbends, cobra, and wheel! You'll love it
B
You got it!
Thank you very much. Blessings to you for healing others.
Thank you!
Thank you! 😊
You're welcome 😊
These make my shoulders feel so good. The shoulder ones that is.
Thanks for sharing!
@@MobilityDoc found out you existed thanks to garage strength.
@@shaunclubberlang2887 Amazing!!! We work closely with a lot of their athletes.
Wow 😮🙂👍
Thanks!! We’re glad you found it helpful! 💪😄
How to rip your ankle from your foot. This honestly looks too much for such a small joint.
In order to be considered normal ROM your knee should be able to pass at least 5 inches in front of that same foot while keeping the heel flat on the ground. Don’t force anything, but we assure you this won’t rip anything. We actually have a collegiate gymnast who did rip her ankle from her foot and it involved landing a jump with slight inversion of the ankle and a ton of torsion from continued rotation of the rest of her body. That literally tore the retinaculum clean off.
This is for Aron rodgers
😂
Should I use a resistance band instead?
It would push the hands inwards. You'd be opposing the external rotation with that alternative. In other words, you''re going to lock the range of motion of the internal rotation. It would not work.
What Sean said
WoW ❤
Yeah bend for. Daddy You little femboy
@bazlightyear007 here is the full video!
What’s the full routine?
It’s literally spelled out in the video
Hey! The full routine is thoracic rotations - 10/side, twisted angels - 10/side, Brettzel 1.0 - 30 sec/side, Brettzel 2.0 - 30 sec/side, and lastly ankle dorsiflexion mobilization- 30 sec/side. I’ll tag you on the full video!
Thank you for watching 😁💪 @michelrussel2014
Take those 5 minutes and do some meth.
The loud music makes it almost impossible to listen to this information ℹ️
Thank you for your feedback. We always try to be mindful that the music doesn’t overpower the video. We will try to remedy this moving forward!
Wonderful cueing!
Thank you! We’re glad you found it helpful.
ty for sharing
💪 let us know if you want to see any other kinds of videos!
I had partial knee replacements on both my inner knees, four years ago. I still have a heavy tightness like a rubber band wrapping around my knees. Can this procedure help because I don’t know if it’s scar tissue why it’s so tight ! It is a horrible continuous sensation. Any suggestions would be greatly appreciated.
Hi! Thank you for asking this. We're sorry this has been bothering you for so long, and believe that this will be helpful for others to read as well. We've had countless patients with knee replacements - both partial, and full - and we would definitely have them perform this same routine. Try this, and give us updates along the way. Do not push past what you can tolerate. Do what you can tolerate and you should see significant improvement over four to six weeks. If you have someone local to you who is like us, and you feel like you need some extra attention, you should consider consulting with them. You can always work with us if you want. Just let us know.
When my husband proposed in Wildwood 4 years ago, he couldn't get on his knees. Cause he's at a certain age which is fine. But the fact that they propose meant more than getting on a knee
Great!
These are brutal but effective
Yes!!!! Have you tried them with your feet elevated? 🔥 it’s a whole other level!
@@MobilityDoc oh no. That sounds even worse!
I feel the clicking more when I do the hip circles. That doesn’t sound right
We totally understand what you mean. It's really important to do small circles in the beginning. By making your hip circles small enough you should stop feeling the clicking. As you improve the other exercises you'll be able to go wider with the hip circles. It might take a little bit of time, but keep at it and make your circles tinier than you think they should be! Let us know if smaller circles helped stop the clicking sensation. It seems like nothing at first, but it will help you get there! With consistent work (doing these exercises 1X a day) you should see improvements in 2-3 weeks (some people see little ones sooner)!
Yeah the eccentric has hypertrophic and strength gains attached to it, it's just half of the movement, no reason not to do the entire movement
Generally we would agree with that statement, except in this case, with epicondylitis, the eccentric work helps to get you out of pain without causing the additional strain that comes from the concentric portion of the movement. Of course there are non rehab examples of this as well. One can use negatives in the pull up or push up to help them to get to the point where they can actually perform the full motion. The eccentric is often attainable before the concentric.
I have had a medial tibial stress reaction for 2 years and it doesn't go away, even with 3-4 months of rest. What can i do?
Thanks for commenting. It certainly sounds like your case is a little less than usual. We have a video that goes through a lot of explanation about shin splints, which are obviously a common precursor to a stress reaction. I will attach it in this comment for you to watch. Sometimes when someone like yourself has had such a tough time getting better there may be underlying issues. If you can, you may want to consider reaching out to us to set up a remote consult. That would make it possible for us to get into your entire history, and create a path out for you. Let us know how this goes: ua-cam.com/video/84PGK7r2q_4/v-deo.html
This is very helpgul, I am lucky tk have stumbled upon your video. Can you do a video for crackling ankle after injury my peroneals crack when i do heel raises and some other positions?
Sure! We can definitely do that.
hahahaha just go home m8
L comment
Definitely an L comment. Thanks Divi