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8 core functions for avoiding ligament functions

8 Mobility Movements for Avoiding Ligament Injuries

Written by
June 8, 2014
Updated April 12, 2018

Despite how strong and invincible you may feel, there is always a weak link that can take you down. A chain is only as strong as its weakest link.your body has its own system of interconnecting movement chains that must function at optimum levels to prevent injury and pain. These chains are susceptible to injury when there is dysfunction (weakness) in the intricate balance between muscles, ligaments, fascia (connective tissue) and joints.

A successful stability routine for ground based elite athletes, and tactical warriors is described below. It focuses on stabilizing the inner core first and maximizing function of the ankle and shoulder joint. Always begin with the core and then complete the two joints in any order you prefer. Do all three movements as described in order three days per week and fell how much better you move. These should be done as part of your dynamic warm-up routine to prime the nervous system for vigorous movement.

Mobility Movements #1: Diaphragmatic Breathing

    • Breathe in thru the nose and out thru the mouth
    • Slow Deep Breathes with eyes closed
    • 20 repetitions
    • Push abdominal wall out and up expanding like a ballon

Mobility Movements #2: Dying Bug

    • Support head if necessary
    • Press into wall with slight constant pressure
    • Elbows bent at 45 degrees and pointed to ceiling
    • Keep triple flexion 90 degrees at the ankle, knee, and hips
    • All movement comes from the hip joint
    • Perform alternating reps for 20 total

Mobility Movements #3: Baby Get Up

    • Press top inner thigh into the hand and resist for 10 seconds. Relax and then bend downward are forward coming up onto your elbow.
    • Slow controlled movement and do not rush thru it with momentum.
    • If bottom leg lifts off the ground then use top hand assistance on outside of knee.
    • Maintain side plank position for 60-seconds.

Mobility Movements #4: Elastic Bands

    • Perform 10 repetitions inside and outside wrapping around the heel.
    • Increase band resistance as needed.

Mobility Movements#5: ABC Drill

    • Write the alphabet with your ankle
    • All capital letters from A-Z  and then next time all lower case A-Z

Mobility Movements #6: Thoracic Function

    • Turn with your eyes and head first then lead with your shoulder blade not the back of your hand
    • Exhale on every motion backwards towards the floor

Mobility Movements #7: Pec Minor Release

    • Release 1-2 minutes on each pectoral muscle with the ball applying more pressure as indicated in the video.

Mobility Movements #8: Diagonal Side Sit

    • Bottom elbow is 90 degrees in the armpit
    • When pressing out with the band product (round) the shoulder blade
    • At return end range contract the lat muscle (back) and shoulder blade while contracting the top glute
    • Increase resistance as needed while maintain proper form

A consistent routine of training functional stability is the most effective preventative measure you can take against ligament injury. It does not have to be complicated to be effective. Legendary martial artist Bruce Lee once said, ‘Simplicity is the key to brilliance.’ You can’t go wrong following one the greatest martial artist who ever lived.

Perry Nickelston, DC, NKT, FMS, SFMA, is a Chiropractic Physician with primary focus on Performance Enhancement, Corrective Exercise, and Metabolic Fitness Nutrition and trained from The American College of Addictionology and Compulsive Disorders. He is an expert in myofascial, orthopedic, medical and trigger point soft tissue therapy.A member of the Board of Directors and Medical Staff Advisor for AIMLA (American Institute of Medical Laser Application). Dr. Perry teaches healthcare professionals all over the world how to successfully use Class IV Deep Tissue Laser Therapy in alleviating pain. Director of clinical protocols and training for LiteCure Medical Lasers specializing in Myofascial Laser treatments.
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