Check it! Mobility for the Tech Worker

Gear Up: Everyday Breathwork

As Mr. Miyagi says "No Breath, No Life!" Not only is our breath the cornerstone to our overall health and well-being, it’s also nature’s built-in stress management tool, and our gateway to movement and performance.

• Lesson 1: The Role of Breathwork - How breathing affects both our physiology and neurology, the different types of stress we experience, and how to recognize opportunities for breathwork.
• Lesson 2: Practical Breathwork - How to use the simple act of breathing to map out what’s going on inside.
• Lesson 3: Breathing for Performance - Exploring specific breathing techniques such as box and triangle breath, burst breathing, and breathwork for mobility.

Daily Quest: Self-Screening

Learn ideas and techniques that can be used to create a simple “self-screen” you can use to “check-in” with your joints and tissues every day. Additionally, we’ll go over some strategies for incorporating these “movement snacks” into your daily routine.

• Lesson 1: Inside Out Assessment - A simple, seated self-screen that focuses on the root of movement, the spine, and a brief overview of the spine’s role in movement.

• Lesson 2: Standing Mobility - Moving outward from the spine and learning to screen the rest of the major joint and tissue complexes.

• Lesson 3: Move A Little Everyday - Simple strategies for incorporating self-screening into daily routines.

Story Quest: Simple Mobility

“Five minute flows” that can be used use as a warm-up to or cool-down from higher intensity, or as a quick way to perform head-to-toe joint maintenance when time is short. No need to spend twenty or more minutes stretching and foam rolling!

• Lesson 1: Open Chain Mobility - The basic, “catch-all” movement routine, easy to use, easy to customize.
• Lesson 2: Undoing The Deskbound - Moving out from the major joint complexes and looking at the hand, wrists, knees, and ankles, to mitigate all that time spent seated.
• Lesson 3: Groundwork - Using the floor as a feedback tool to unlock and build stability in the major joint complexes.

Epic Quest: Maximizing Movement

A look at how you can use mobility training as a replacement for your normal gym-based training by using high threshold bodyweight movements as a substitute for externally loaded resistance training. On the road and can’t work out in a gym or need a break from your regular training for some active recovery? Maximizing Movement’s got you covered, and the only equipment you’ll need is yourself and some mobility bands.

• Workout 1: Simple Strength - A general strength and conditioning program based around already familiar movements, combined with some mobility specific work to aid recovery.
• Workout 2: High Intensity, High Intent - An interval based workout designed to ramp up the metabolism and wake up the nervous system, all without compromising movement quality.
• Workout 3: Bodyweight Bodybuilding - For those looking to put on some muscle mass in without the joint and tissue stress often associated with common bodybuilding/hypertrophy programs.

Back At The Inn: Wrap-Up & Conclusion

Here we tie everything up and offer you simple and effective programming strategies to design, create, and implement a daily movement practice that requires minimal input and effort for maximal return and makes use of all the ideas and movement training paradigms presented in the previous sections.

• Discussion: Taking a look at all the information presented and some key considerations for designing programs customized to the individual.
• For Further Study: Resources for those interested in continuing education or deep diving into a specific idea.

_{*USE THIS INFORMATION AT YOUR OWN RISK: Consult your physician or other healthcare provider before changing your diet or starting an exercise program.}