Learn the Fundamentals of Hip and Knee Mobility Sequencing

Learn the Fundamentals of Hip and Knee Mobility Sequencing

Did you know that much like your teeth need daily brushing and flossing to maintain good health and keep plaque from building up your connective tissue and muscles require the same kind of daily maintenance?

It is something I've written about in the past, and has become a "must do" in my corrective exercise programming.  [See Fascia, Stretching & Corrective Exercise Get Rid of the Fuzz to learn more.]


Your muscles develop tightness and knots overtime due to compromised motor patterns, that if left unattended to lead to lack of flexibility and mobility of joints.  Proper foam rolling application and progressions can help your body unwind tightened muscle groups, tenderness and accumulated waste products that can build up in muscles over time. 

Because a regular practice of SMR (self myofascial release) exercises using equipment like a foam roller, lacrosse and tennis balls can help individuals hydrate the connective tissue and get rid of unwanted waste product and tension in muscles, other secondary benefits emerge such as:

  • enhanced athletic performance 
  • decreased recovery time from intense exercise bouts 
  • expedite injury recovery 
  • increase mobility/joint range of motion 
  • decrease aches and pains due to constricted tissues 


Please join me this Saturday at Mobility and Corrective Exercise class located at CrossFit 5885 (Saturday November 5th, 2015 10:00 am - 11:00 am) we will be address dysfunctions, fascial restrictions and alignment issues in the tissues surrounding the KNEE up to the HIP

This class is open to members and the general public of all ages and athletic abilities (drop-in is $20, and a 10 Class punch pass is $180)! If you plan to attend, please arrive 15 minutes early.

NOTE: Please bring the following pieces of equipment to class:

  • foam roller
  • single lacrosse (or tennis) ball
  • double lacrosse (or tennis) ball taped together in a peanut
  • yoga block (available for purchase at class for $10)

In the meantime, check out and try this sample of an easy to do Thoracic Mobility and Facial Release Upper Body Exercises on the Foam Roller. 

If you have questions, please reach out.  And if you did the video, I want to know how it went for you!  Otherwise, be sure to plan to attend class this Saturday morning.  I promise your body will thank you!

If you enjoyed this article PLEASE comment and SHARE!

Stock Photo Credit: Shutterstock.com

Head Photo Credit:  Melissa Thome Photography

Author:  Deb Preachuk is a Certified Foundation Training & STOTT Pilates Instructor, Corrective Exercise & Posture Alignment Specialist, and the founder/owner of Pain Free Posture MN.   

You can follow Deb on Facebook, Twitter, and LinkedIn, or subscribe to her YouTube, Pinterest or Instagram pages.

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