While there isn’t a one size fits all mobility program out there, I do find that I am consistently prescribing a handful of the same exercises to my patients. This is a quick and easy mobility circuit which is designed to hit key areas. I would suggest that you do this circuit in the order laid out here as each one builds off the other.
90/90 breathing
The purpose here is to relax some of the lower back muscles. This position plus the breathing is effective for reducing lower back tension.
Cobra press ups
Think of this as reverse posturing. Many of us sit for long periods of time during the day, train in flexed positions, and never expose our spines to the opposite end range of motion. While it may feel a little stiff in your back at first, stick with it, you will find it opens up over time.
90/90 hip stretch
Maintaining supple and mobile hips is often a key to healthy joints above and below the hips. A key to this is to use the glutes while in the deep stretching position.
Prayer stretch
Your upper back and shoulders are intimately connected in their function. You will find this stretch will effectively hit both areas. Also, this would be another reverse posturing position.
Spiderman stretch
The hips are SO important they get 2 exercises! This one targets the groin and hip flexors as well as the ankles and toes. Great all in one stretch.
Dr. Lord earned his doctorate degree in Chiropractic, cum laude, from the Palmer College of Chiropractic West in San Jose, CA, where he specialized in the treatment and rehabilitation of spine and sports-related injuries.
In his private practice Dr. Lord utilizes a functional approach in patient assessment and treatment, customizing care to each individual to create an optimal care plan. This approach involves educating patients about their condition and including them as partners in their care.
A treatment plan will typically integrate a combination of hands on therapy, rehabilitation exercises, and home care instructions. Dr. Lord is trained in chiropractic manipulation, exercise rehabilitation, a variety of manual therapy techniques, Graston Technique, and various athletic taping modalities.
Dr. Lord, originally from Wisconsin, earned his bachelor’s degree in biology from the University of Wisconsin-Milwaukee. Over the years he has served as the Medical Director for the Sea Otter Classic cycling event in Monterey, CA; was a team chiropractor for Oracle Racing Team USA during their successful Americas Cup campaign; and has served on the executive board of the American Chiropractic Associations Council on Sports Injuries and Physical Fitness.
Additional accomplishments include Dr. Lord’s completion of post graduate education from the American Chiropractic Board of Sports Physicians as a Certified Chiropractic Sports Practitioner and certifications in the Functional Movement Screen (FMS) and the Selective Functional Movement Assessment (SFMA).
