Mobility Maker Flows to help you breath, move, and feel better

Dana Santas aka @MobilityMaker is one of the top mind-body coaches in the world and is a huge advocate for Pedestals. Below is taken directly from her site:

"Specializing in training athletes in MLB, NHL, NBA, NFL, MLS, PGA, WTA & WWE, Dana is the yoga mobility & breathing coach/consultant for the Tampa Bay Rays, Philadelphia Phillies, Atlanta Braves,Toronto Blue Jays, Houston Texans, Tampa Bay Lightning & World Wrestling Entertainment, but she has experience consulting/training with more than 40 teams and hundreds of pro athletes worldwide."

We wanted to share a few of her #MinuteMoFlow's with you as they have really helped open us up and recover quicker from our own training. 

 Flow 1

Here’s your #MinuteMoFlow for the week. Since last week’s was a bit advanced, I tried to make this one more accessible. That said, it requires some significant knee flexion for a couple of the moves, so use caution if you have knee issues. If you’ve missed past “MoFlow” posts, that’s what I call a minute-long (or less) mobility sequence that takes you through all planes of motion and hits primary areas needed for most lifts, sports and daily-life activities. This one puts initial emphasis on the frontal plane (which is too often forgotten in training) and then stretches out lower posterior chain, works t-spine rotation and finishes with a special back focus. BTW, that’s @donovan.santas video-bombing the MoFlow as he’s doing some SMR with a lacrosse ball (we take our movement prep seriously in the #garagegym💪). ### Specific Instruction Details/Tips: I like to keep my back foot toes curled under for the beginning moves to facilitate better glute activation. When you’re pushing into the half-kneeling lateral lunge, keep your heel down in the outside foot. Although it’s hard to tell in the video, the position of my forearm is centered in between my knees before I begin the t-spine rotation. Keep your hips pushed back and focus the movement in your ribcage and thoracic spine with your low back and hips remaining stable. This move on its own is a favorite of several of my MLB pitcher clients. In the final position (child’s pose), place your arms wide in a “Y” and rotate from your shoulders to point your thumbs up; you should feel this in your serratus and lats. Keep your scaps down to avoid pulling from your upper traps. ### Remember, I’d love to see you practicing these flows. So post your videos and tag me @MobilityMaker with the hashtag #MinuteMoFlow so I can check you out getting your mo flowing. People often ask about my socks…they’re @pedestalfootwear barefoot training socks and work great for training on turf. #moflow #MinuteMoFlow #minutemoflow14 #minutemobility #mobilitymatters #mobilitywarmup #mobilitydrill #mobilityflow #morethanyoga #triplanarmovement #movemore #movebetter #garagegym #garagegymathlete #garagegymlife #barefoottraining #barefootmobility

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Flow 2 

Here’s my latest #MinuteMoFlow: lucky number 13! Admittedly, this one is a little advanced. I promise the next few flows will be more accessible. But for those of you with decent shoulder stability/mobility, give it a try; otherwise, wait for next week or go back and practice previous MoFlows by checking out the hashtag results for: #MinuteMoFlow. If you’ve missed past “MoFlow” posts, that’s what I call a minute-long (or less) mobility sequence that takes you through all planes of motion and hits primary areas needed for most lifts, sports and daily-life activities. As mentioned, this one requires some advanced shoulder mobility/stability as it focuses on shoulders, t-spine and core with its downward dog/up dog pushups and the transition from side plank to a mini “wild thing” backbending posture. ### Instruction Details/Tips: As a prep before this flow or any dynamic mobility requiring this type of shoulder mobility/stability, I always begin with breathing exercises and arm circles with a resistance band. Remember this is a more advanced flow, so take it slow and listen to your body. Stop immediately if you experience shoulder or back pain. ### Remember, I’d love to see you practicing these flows. So post your videos and tag me @MobilityMaker with the hashtag #MinuteMoFlow so I can check you out getting your mo flowing. BTW, if you’re wondering about my socks…they’re @pedestalfootwear and work great for training on the turf. #minutemoflows #minutemobility #MinuteMoFlow #MinuteMoFlow13 #mobilityflow #moflow #mobilitymatters #dynamicmobility #movemore #movebetter #mobilitymaker #shouldermobility #morethanyoga #pedestalfootwear #barefoottraining #barefootmobility #garagegym #garagegymlife #garagegymathlete #2xu

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Flow 3

Here’s your latest #MinuteMoFlow for the week—a little late due to the holiday (sorry). If you’ve missed past “MoFlow” posts, that’s what I call a minute-long (or less) mobility sequence that takes you through all planes of motion and hits primary areas needed for most lifts, sports and daily-life activities. This one is short and sweet with a little extra emphasis on hips. ### Instruction Details/Tips: Keep in mind that you definitely don’t need to go as deep into the low lateral lunge as I do in the video—be safe and always listen to your knees when working on hip mobility; you should never have knee pain. Because it’s short, I recommend cycling through this MoFlow a few times as part of a dynamic warm up. ### Remember, I’d love to see you practicing these flows. So post your videos and tag me @MobilityMaker with the hashtag #MinuteMoFlow so I can check you out getting your mo flowing. BTW, I’m loving my @pedestalfootwear socks for mobility work on the turf! ### #MinuteMoFlow12 #moflow #minutemobility #mobilitymatters #dynamicmobility #mobilitytraining #mobilitywarmup #multiplanarmovement #movemore #movebetter #mobilitymaker #mobilityflow #morethanyoga #2xu #pedestalfootwear #acdc⚡️ #garagegym #garagegymlife

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We hope you enjoy getting your flow on!

Ditch Your Shoes,

The Pedestal Guys

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