I worked on my mobility for 90 days.

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I worked on my mobility for 90 days.

Рет қаралды 4,427

4 ай бұрын

Hey everybody! Today I’m taking you through the last 90 days of working on my mobility. All drills I used are from FRS (Functional Range Systems). Drop any questions below!
MENTIONS //
Original Assessment | • I assessed my mobility...
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#mobility #functionaltraining #frcms

Пікірлер: 59

@heyspeckle8782 3 ай бұрын

I love that you never stop learning and share your knowledge with us 💖

@JustinaErcole 3 ай бұрын

Aww thank you!! I love sharing it ❤️

@IRunThings 3 ай бұрын

This video is so super helpful

@JustinaErcole 3 ай бұрын

I’m so glad! Thanks for watching :)

@IRunThings 3 ай бұрын

@@JustinaErcole my feet and hips are always SO tight. I'm glad you included them 🙂

@avany6552 3 ай бұрын

Great vídeo Justina as always, they give me some mobility work, usually 2 exercises, before my workout at the gym and I love them, I find them relaxing, I am going to try doing like you did everyday like a full body check. Thanks

@JustinaErcole 3 ай бұрын

You’re so welcome! Thanks for watching :)

@cjsfunbun 3 ай бұрын

I definitely will check out the free classes you mentioned. Loved the video!

@JustinaErcole 3 ай бұрын

So glad you enjoyed!

@JustSheilz 3 ай бұрын

I love this!!!

@JustinaErcole 3 ай бұрын

Thank you!

@SchnattaLieschen 3 ай бұрын

So interesting to see that I teach many of these in my yoga classes on a regular basis.

@JustinaErcole 3 ай бұрын

Oh wow I love that!!

@SelfAbridged 3 ай бұрын

This was so timely! I injured my knees (for the second time) trying C25K (for the second time) even though I wasn't going too fast. After a lot of research on duck-footed running and speaking with my PCP last week, I determined that I want to work on hip and ankle mobility to correct my posture. So thank you for sharing!

@JustinaErcole 3 ай бұрын

you're so welcome!

@Amy-jj8gy 3 ай бұрын

I added regular mobility training a couple years ago and WOW I noticed a difference. It did take a few months and of course I’ll always have to do it to keep it. In my case, I thought my mobility was okay until it improved and I noticed the improvement. I think everyone especially people over forty should make it a regular part of their training.

@JustinaErcole 3 ай бұрын

Everyone definitely should from youth! This is the stuff I wish we learned in PE.

@sjdelacy7712 3 ай бұрын

I really need to start doing this stuff and have saved this video to rewatch when I have pen and paper handy.. Just realised this week I can't do a seiza position or thunderbolt pose anymore... I can't do a full quad stretch there anymore. Use it or lose it...

@JustinaErcole 3 ай бұрын

Exactly!

@ValentinaBuzzoni89 3 ай бұрын

Your gains though 😻

@JustinaErcole 3 ай бұрын

Thank you!

@zaphireniatheodoraki1590 3 ай бұрын

Could you do a video about how (and if) exercise types like pilates, barre, etc. can help with mobility? Thank you!

@Alicia-hh9mo 3 ай бұрын

Agree - I know you've done videos about these individually in the past, but would be really curious if your perspective has changed now that you have the FRC viewpoint.

@JustinaErcole 3 ай бұрын

I can answer it right here! Unless the instructor is including specific mobility work, Pilates and barre are not mobility.

@zaphireniatheodoraki1590 3 ай бұрын

@@JustinaErcole great, thanks!

@Alicia-hh9mo 3 ай бұрын

How often did you work on the improvement drills vs. the daily maintenance CARs? Did you try to work on multiple improvement drills at a time or focused on one area for a concentrated period of days, then moved on and did a period of a different area? Really curious for some guidance on how to balance the additional programming beyond CARs. Thank you for sharing your experience and progress with us!

@JustinaErcole 3 ай бұрын

I did CARS every day, which takes me about 5 min. For the corrective exercises, I did them anywhere from 3-5x per week. It really depended on what I had time for. But I usually did them in the warmup of my workouts!

@mynameistania 3 ай бұрын

Great video...again! ❤ Any recommendations for super tight shoulders. I can barely raise them up to my ears (standing) and when laying flat on my back and arms stretched out (over head) only my knuckles touch the ground 😢. Any tips are super appreciated!

@JustinaErcole 3 ай бұрын

Hey! I'm gonna throw a bunch of ideas at you without knowing the underlying issue, and hopefully something helps! For shoulder elevation: kzfaq.info/get/bejne/sJOJZLGTycDYon0.html&pp=ygUec2hvdWxkZXIgZWxldmF0aW9uIHBhaWxzIHJhaWxz For shoulder flexion (overhead mobility): kzfaq.info/get/bejne/Z7KbaaSH057Km4U.html&pp=ygUcc2hvdWxkZXIgZmxleGlvbiBwYWlscyByYWlscw%3D%3D For scapula protraction (often associated with overhead mobility): kzfaq.info/get/bejne/frSolaiYyL2pmXU.html

@mynameistania 3 ай бұрын

@@JustinaErcole thank you for these. Just had a look at the videos and yeah think overhead shoulder mobility is definitely the issue. I feel my back starting to be used as soon as my arms come up to my ears. Will give these a go every day and report back, but I'm sure they'll help. Thank you woooooo much :)

@eagleminkindustries5953 3 ай бұрын

lol is that you watching Swell Entertainment while working on hip mobility? i love her so much

@JustinaErcole 3 ай бұрын

Hahahaha you caught me

@waterbuckethomestead 3 ай бұрын

Are you watching someone else walk you through these exercises? Any KZfaq recommendations to workout with to do mobility exercises?

@JustinaErcole 3 ай бұрын

Only when I take Kinstretch classes! Otherwise these are all from my certification. I have a number of mobility workouts in The FITT Club, but someone with a few free videos I love is Kinstretch with Beard!

@waterbuckethomestead 3 ай бұрын

@JustinaErcole thank you. As I continued to watch your video, I heard you say kin stretch. When I searched for that, I found the beard guy. He has a playlist I will try.

@waterbuckethomestead 3 ай бұрын

I found your workout with me link and saw the FIIT club. I will make a note for the future. At this time, I am not able to join. Thank you for replying and sharing your knowledge here on KZfaq.

@JustinaErcole 3 ай бұрын

You're so welcome! I also share a free workout once a month for anyone who still wants to try them :)

@jennterry6977 3 ай бұрын

Hey Justina - quick question - is an hour of yin yoga every week to work on mobility or should I be doing mobility drills in addition to that? Thanks!

@JustinaErcole 3 ай бұрын

Hey! Yoga isn’t traditionally mobility, unless the instructor is specifically adding it into their practice. So I would say you ideally want to include mobility drills as well!

@nessiemupfeki 3 ай бұрын

@jennyterry6977 I do yin yoga (with Travis Eliot) and I do mobility as well, I think they do compliment each other but u can't do one without the other!!

@carolinelandreth7867 3 ай бұрын

Its my understanding FRC improve your active range of motion and strengthens those areas, yin yoga is comprised of long passive stretches so they have different goals completely.

@nessiemupfeki 3 ай бұрын

To study kinstretch do you need to be a personal trainer? Interested in studying it but I am not a personal trainer.

@JustinaErcole 3 ай бұрын

Nope! A lot of other practitioners take their courses too.

@raqueljpolanco 3 ай бұрын

Should we do these before or after workouts? I do stretching after but I wonder how this will compare

@JustinaErcole 3 ай бұрын

Hey! If you want to couple mobility with your workout, it's ideal beforehand and can easily integrate into your warmup. Stretching typically isn't mobility work, just passive movement.

@malasanja2040 3 ай бұрын

Hi Justina, do you work every part for mobility everyday or you split them? Thank you

@JustinaErcole 3 ай бұрын

It changes every day! I try to do a head to toe CARS routine daily (which takes 5 minutes), but some days I spent extra time focusing on corrective drills for a single joint.

@malasanja2040 3 ай бұрын

@@JustinaErcole thanks for replying, enjoy your Sunday :)

@violetash9597 3 ай бұрын

Can I do mobility drills once or twice a week instead of daily? I’m a lazy human… lol

@JustinaErcole 3 ай бұрын

You could also do them never! The amount of time you put into it will directly determine how well your joints age, so it simply comes down to how important it is to you and how you can fit in into your routine :)