Research Corner - Q&A Mobility Training by Eric Cobb | Date Released : 16 Mar 2007 1 comment Print Close Question: I was wondering if Eric Cobb could provide some examples of what he feels is appropriate and effective "mobility training." In his article Dynamic Mobility Training, his definition of mobility was very insightful and "outside the box." I thrive on expanding my functional training knowledge, so I am eager to hear more. Answer: Thank you for the question. In our training system, we begin with very isolated joint mobility drills for individual joint complexes. In our basic program, there are approximately 160 different exercises, but there is nothing magical about the joint mobility drills we use. However, as opposed to what many people consider mobility work, these drills are very precise in design and positioning. At a basic level, beginning stage mobility drills should be composed of small, controlled joint motions in all planes and various circular patterns for each discrete joint area of the body. In addition to the precision of the drills, also essential is the manner in which the drills are performed. We emphasize what we call the four elements of efficiency in the beginning stages of every drill: Perfect Form Dynamic Postural Alignment Synchronized Respiration Balanced Tension and Relaxation To make this practical, imagine that you want a client to do an ankle mobility drill. To begin, we would choose one of what we call our six position ankle circles. From there, we would instruct the client on the “feel” of the exercise. Most clients, when doing an “ankle” circle, focus on their toes rather than their ankle, thereby neglecting important ranges of motion. We counteract this by having them focus on “making a circle with their heel.” This is the perfect form portion. From there, we insist that even while doing an isolated mobility drill, clients must maintain an ideal dynamic postural alignment throughout the exercise. It is amazing how quickly posture deteriorates in most people as soon as they begin moving. Next, we ensure their breathing is synchronized with the movement when necessary. Finally, we continue to draw attention to any areas of excess body tension while they are in motion. This allows a focused mobility drill that is concurrently re-training the entire proprioceptive system for ideal performance. So, in review, good mobility training should begin with isolation training and a focused attention to the elements of motor control and movement patterning that exemplify healthy athleticism. Once the drills are mastered in this way, the increased proprioceptive control that results has a huge range of potential benefits on all areas of human function. Back to top About the author: Eric Cobb The creator and co-founder of Z-Health, Dr. Eric Cobb is one of the world's leading experts in harnessing the power of the neurology of movement to create extraordinary change in the human body. Dr. Cobb's innate passion for human physiology and psychology began when he was first introduced to the martial arts as a 6-year old boy. His passion for martial arts, and all things athletic, led him to dig deeply into the science of movement over the last 20 years. He has done extensive study in a variety of health and movement-related areas, including neurology, neurophysiology, pain management, nutrition and functional medicine, kinesiology, musculoskeletal trauma, and advanced soft tissue techniques. At this point, he loves distilling dense scientific and academic work into informative, practical content that has the power to change lives. In his 20 years in training, Dr. Cobb has developed a global and holistic approach to health and performance, based on the brain. He tailors his approach to each and every person that walks through his door -- but underlying everything he does is his deep-seated desire to help people realize the power they have to change, and then to help them find the tools and skills to unlock their potential. Today, Dr. Cobb travels the country, teaching workshops and certification courses to everyone from stay-at-home moms to Olympic gold medalists. In addition, he and his team are constantly developing new products and training modalities to keep Z-Health current and engaging. 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You Need to Train Different Muscles Eric Cobb | Articles Why Your Client’s Back Pain Keeps Returning: The Vestibular System Eric Cobb | Articles The Six Muscles to Include in Every Training Session Eric Cobb | Articles Mobility Training Eric Cobb | Articles Dynamic Mobility Training Eric Cobb | Articles Please login to leave a comment Comments (1) Gustafson, Marcia | 27 Apr 2011, 18:31 PM The question was: what are examples of these movements? Reply Back to top