35 min FRC w/ Alan: ankles
Maha Mobility
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35m
Your feet are a primary sense organ for telling your brain what is happening on the ground below you. Everything that happens there reverberates up the kinetic chain, so any lack of mobility or stability here can affect the rest of the body.
This mobility class works on rotation and dorsiflexion of the ankle; these actions both hold us to the ground, and give us a strong push off during gait.
We will be in a seated and mostly no weight bearing position. If this is your first time working ankle rotation, move slowly, and build capacity over time. As you practice you, you will start to bring more weight into the ankles.
Common compensations are letting the knees splay in the opposite direction during rotation, or letting the hips drive work more than the ankle. If rotation of the ankles is difficult, work Tibial IR/ER as well and learn to dissociate these two actions from each other. They work together, but also need to work independently.
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20 min FRC w/ Alan: elbow flexion
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