Flexibility. Posture. Relaxation. Recovery.

Mobilize


Indications and Clinical Use

  • Poor posture/ asymmetrical posture.
  • Conditions related to poor thoracic, hip, and ankle flexibility:
    • Chronic Neck and Back pain.
    • Impingement syndrome of the shoulder, knee, ankle, or hip. 
    • Plantar Fasciitis/ other foot and ankle pain.
    • Tennis/ Golfer’s elbow
    • Difficulty performing activities of daily living
      • Squatting down or bending to pick things up while keeping a straight back.
      • Reaching arms over head while keeping a straight/ relaxed spine.
      • Twisting for sports such as golf or tennis.
  • Individuals that recover poorly from exercise.

Contraindications

  • Any medical condition that can be aggravated or made worse by physical activity, including but not limited to
    • Heart, Lung, or Metabolic Disease
    • Acute injury
    • Active arthritis

Precautions

  • Not recommended for patients who have hypermobility or joint instability.  
  • Pregnant patients – stabilize sessions may be more appropriate, given their increases in joint laxity.
  • Patients in the sub acute and chronic stages of healing should alert healthout staff so that they can effectively modify activities as needed. 

Adverse Reactions

  • Joint inflammation, ligament and other soft tissue injuries can result from overstretching.  Slowly progress in duration and intensity.
  • Failure to isolate the proper joint when stretching (for instance the hip) often exacerbates and already existing problem (for instance lower back pain).
  • As with any exercise program, some positions may prove uncomfortable for patients (for instance the wrists may be uncomfortable in front support) – patients should be encouraged to ask instructors for modifications rather than take a ‘no pain no gain’ approach.
 
 
Mobilize Summary Table V2.jpg
 
% Contribution of Mobilize Appointment Toward Weekly Recommended Physical Activity

% Contribution of Mobilize Appointment Toward Weekly Recommended Physical Activity

 
 

Sample Heart Rate Summary (Polar)

Stability HR image.png

Dosage

 

  • 1-3 appointments per week, or 60-180 minutes per week.
  • Maintenance of flexibility and posture
    • 1-2 per week (60-120 min/ week)
  • Improvement of flexibility and posture
    • 2-3 per week (120-180 min/ week)
    • To get up to higher doses, never add more than 60 minutes of additional mobilize sessions per 2-week period.  Thus, a beginner would take 5 weeks to work up to 180 minutes per week. 
  • Re-evaluate at 3-6 months.

Actions

 

  • Stretching/ Mobility exercises emphasizing the following
    • Thoracic extension and rotation
    • Hip mobility – all planes
    • Ankle Extension
    • Shoulder flexion and abduction (pectoral and latissimus release)
  • Typical activities:
    • Isolated stretches (see above)
    • Split Squat, Single Leg Deadlift, Squat, Thoracic Extensions over foam roll, Shoulder Flexion with no/ low resistance, rotations with functional trainer.
    • Low intensity cardiorespiratory activities (ex: bike, treadmill, resistance activities)

Notes

 

  • This is the recommended starting point for most patients, unless they are experienced trainees and/ or already have adequate or excessive flexibility or joint instability.   
  • Typical Timeline:
    • 30 minutes - dynamic or active flexibility activities combined with light to moderate cardio respiratory activities. 
    • 30 minutes – isometric flexibility and posture work.  Isolated stretches. 
    • In order to make tissues more pliable and responsive to stretching, these workouts start with a more generalized warm up and then slowly progress toward more targeted and deeper stretching activities.