How to Navigate Your Mobility Journey & Thrive Membership

How to Navigate Your Mobility Journey:

First, fill out these questions and send them to :
alexmclarenpt@gmail.com

1. What are your goals?

2. What is your experience (lifting weights, sports, hobbies, lifestyle…)?

3. Do you have any questions about the Membership?

I am available and delighted to guide you on your mobility training journey.

The first, most important step in your mobility journey is to begin a 5 - 10 min Daily CARs Routine for your joints (CARs=Controlled Articular Rotations). You can find the Daily CARs Routine in the video resources. (below)

To access all video resources, please click here.
Password: movebetter123

If the idea of learning each movement for each joint seems daunting, don’t worry, just start with the beginner routine (you can skip through either of the CARs videos (short or long version) to learn the ones you want to learn.) As you get used to the Beginner Routine, progress to the Big 5 CARs Routine, then the Complete CARs Routine.

As a rule: move each joint minimum 2-3x slowly in each direction.

Big 5 CARs Routine (Beginner Routine)
1. Neck
2. Scaps (Shoulder Blades)
3. Shoulders
4. Spine (Cat/Cow)
5. Hips

Complete CARs Routine
1. Neck
2. Scaps
3. Shoulders
4. Elbows
5. Wrists
6. Spine (Cat/Cow)
7. Hips
8. Knees
9. Ankles
10. Feet

*The goal is to get proficient enough with each of these movements, that you can do them in 5-10 minutes every morning, just like you brush your teeth.

If you have issues with lower back pain: Double Up on your Spine (Cat/Cow) and do it throughout each day. On top of that, add the Active Couch Stretch to your Daily CARs Routine every other day. Additional 4-5 mins.

Other Mobility Exercises to consider adding to the couch stretch on off days to help address lower back pain go as follows:

-90/90 Active Stretch
-Hamstring Active Stretch
-Jefferson Curl

*These can all be found under the Strength and Mobility Resources section of the site.

To access all video resources, please click here.
Password: movebetter123

Try to stay consistent with the mobility exercises you choose to do every other day, so that your body can adapt over time and earn more work space or usable flexibility in the joint. 6-8 weeks is a good time frame to expect some noticeable results (if you are consistent). This is not to say that in the short term, you won’t still notice some nice improvements anyway!

It is important to note that people who see the best results with mobility training also do regular and balanced strength training. You can find a balanced strength programme in the resources section and by attending Monday Classes or using the recordings.

*Interesting note: when your hips do their job, they take stress away from the spine.

Keep in mind, the above is a list of mobility exercises to programme that on average, help improve symptoms associated with lower back pain for most people, it is not a comprehensive list, nor is it individualised. If you would like to do a comprehensive mobility assessment and get some personalised programming, you can book a Zoom or in-person session with Alex, by contacting him at: alexmclarenpt@gmail.com.

How to Navigate Thrive Membership:

Most people are here for the classes but there’s a lot more to offer!

As mentioned above, the first, most important habit to acquire when you join this membership is a Daily CARs Routine. It is hard to understate the importance of maintaining the health of your joints through, at minimum, a daily dose of movement that doesn’t need to take any longer than 5-10 minutes. That’s pretty doable right?

After that?

It is up to you! It’s your body, and your health.

Once you have acquired the habit of Daily CARs, it really is a choose-your-own-adventure.

Some very committed Thrive Members are doing three classes per week and keeping up with a strength routine from the resource section. While I applaud this, only you know your schedule and only you know how much you can manage to do each week, so if you find this prospect overwhelming, start with one class and see where it goes from there. Some people just have time for the classes during the week and that’s ok!

Adding new commitments to your schedule can at times be daunting, so when in doubt create some consistency first and build some compound interest from there! The greatest changes come from consistent work, invested over time with attention to detail. Just like all good things, right?!

As always, if you have any questions or would like any recommendations, please don’t hesitate to reach out to me.

-Alex