This is another example of how thinking specific thoughts can change your performance. In this case, we are going to use a targeted thought process to improve your mobility. We’ll use a standing forward bend as an assessment because it’s easy to demonstrate the principal. By the way, this thought process is usable and beneficial for all your mobility work.
NOTE: If you have low back pain when you bend forward, either pick another assessment or another experiment.
- Find a location where you have several feet of room in front of you and in back
- Stand with your feet together with shoes or feet touching
- Your legs should be straight with your knees locked.
- Stand tall.
Warm-up and Preassessment
- Begin to bend forward at your hips. It’s easiest to think of this movement as pushing your rear-end backwards towards a wall behind you.
- Continue to bend forward with your arms dangling in front of you
- Many people won’t be able to touch their feet, others will be able to touch the floor easily
- Do a 2-3 bends to warm up. When your range of motion is consistent note what you can touch with your fingertips.
- Front of your legs
- Top of your feet or toes
- The floor beyond your toes
- This is your initial assessment result and make note of the target.
- If you can touch the floor well beyond your toes, this may not be a good assessment for you, because your near your biomechanics end-range of-motion.
- At this point we’ve eliminated any range of motion variation due to warmup
Perform the activity to be evaluated
- Noting where your you were able to reach on your initial assessment result
- Pick a target that is 1-2 inches further than you were able to reach before
- Reassess (see below). Note if you were able to reach the target, or at least improve.
- If you are able to reach your target, pick another one an inch or two further and repeat
- Resume your standing position
- Execute another forward bend, this time aiming for your target
You likely saw some improvement in your range of motion. We see fairly consistent improvement in range of motion when using an external target as a goal. You can use this technique along with others in NeuroRunner to gain lasting improvement in your mobility.