Mobility Insurance Exercise 1A

Whats the Point?

Create, Maintain, and Sustain,(CMS) Smooth circular mobility in the,

• toes
• ankles
• knees
• hips
• shoulders
• elbows
• wrists

CMS

• Balanced neuro-muscular recruitment in the feet and hands

CMS

• efficient force production through a push

Why is pushing with shoulders down, elbows in, palms spread, so significant?

Physiologically speaking, having your shoulders down elbows in, creates the greatest amount of surface area between the ball of the humerus bone and the Glenoid Labrum of the Glenohumeral Joint.(The Glenoid Labrum in the socket the ball of the humerus bone goes into. The Glenohumeral Joint is the medical term for the shoulder joint) The Greater the surface area the greater the amount of Neuro-Muscular recruitment. The greater the Neuro-Muscular recruitment the greater production of force.

Key Point to Remember

• move slow
• use big toes on way down
• keep back inline from knees to neck during modified push up
• elbows in
  
• Shoulders down and away from ears
• push into thumbs

Mobility Insurance

• Keep it if you got it
• Get it if you don't

Fitness =(ability +Sustainability)x Discipline

Balance

Can you put your socks on standing up? If not you have a balance practice available to you every morning. Its easy.

1. Stand up.
2. Align your feet hip width apart and parallel to each other.
3. Push into the fat pads of your big toe on each foot.
4. Push into the outside of each foot.
5. Find the middle between the outter extreme and the inner extreme of each foot.
6. Lift you left knee while pushing down into your right foot.
7. Put your sock on.
8. Repeat.

At first this will seem like a pain in the ass. Seven steps to put your socks on is a lot. It doesn't matter. If you make an effort to engage in this easy practice you will increase your balance and learn a little bit about you feet. Remember 26 bones, 33 joints and over a hundred muscles, ligaments, and tendons. Use them and you will be rewarded.

Its also nice to know that before you have even started your day you have done something good for your self that will benefit you well into you 90s.