“
“ONE DAY,
OR DAY
ONE?”
YOU DECIDE
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DISCLAIMER:
As with all exercise programs, please proceed with caution. To
reduce and avoid injury, you will want to check with your doctor
before beginning any fitness program. By performing any fitness
exercises, you are performing them at your own risk.
It is important that you understand that all exercises performed in
these videos were done so by people who gradually adapted to
them via progressions, if you have never performed a movement
like this, please use caution & start at the most regressed version if
you feel you are capable. If you are not sure about what is right for
you, please get in touch via our website. Dosage of exercises and
movements are all unique to an individual.
WHAT TO DO IF YOU HAVE PAIN
OR MOVEMENT RESTRICTIONS:
In the case of pain, injury or movement restrictions please get in
touch for a full joint assessment & movement screen.
Each individual is unique & therefore requires a full analysis & in
depth consultation to discuss movement & injury history, as well as
current routines that may impact pain.
Get in touch here:
https://www.flowmotionfitness.co.uk/contact-1
HOW WE CAN HELP
YOU STUDY:
We have an online Mobility & Rehabilitation Masterclass that teaches the
science behind mobility training from the bio-mechanical level to the
practical level. Coaches, physios & movement enthusiasts have attended
from all over the world - find out more here!
HOW WE CAN HELP
YOU TRAIN:
PERSONALISED
ONLINE COACHING
We use TrueCoach to track the progress of our
clients so we can tailor the workouts to each
individual. We have several packages with
options of programming, live sessions, check-
ins & continuous adaptation &
communication via the app, email &
WhatsApp.
Currently fully booked - join here to begin
your assessments & join the waitlist! Spots
due to open end of January 2021.
LIMITED SPACES AVAILABLE.
PROGRAMS
These are handy for anyone on a budget: our
programs are gradual & progressive which
allows for consistent & safe adaptations over
3 months!
Check them out here!
FUNCTION
Cervical Spine:
Thoracic Spine:
Lumbar Spine:
Sacral Spine:
RANGE OF MOTION
MUSCLES USED IN SPINAL MOVEMENT
Muscles Involved:
MUSCLES USED IN SPINAL MOVEMENT
Muscles Involved:
IS SPINAL FLEXION SAFE?
depends
When reading studies on spinal flexion or loading, be mindful of if it is
noting:
IS SPINAL FLEXION SAFE?
Quick Facts about Spinal Flexion Fear:
disc herniations were more common
in 'neutral' than in 'flexion' (1)&(2).
Discs can heal and adapt over time,
disc is 'challenged' in neutral
(3).
decrease in pain spinal flexion &
extension (4).
injuries in the body occur when load exceeds capacity,
herniations are not the cause of pain
Before using this program, make sure that you are cleared to exercise by a
physician. By using this program you are agreeing that you understand the risks
associated with exercise and hold harmless Flow Motion Fitness and its
Employees and Managers from the risks associated with exercise that include,
but are not limited to, sprains, muscle pulls, heart attack and death.
Warm up: DAY 1
Quadruped Spinal Segmentation
Adductor Stretch & Thoracic Rotation
Thoracic Extension On Roller
Thoracic Archer Rotation
Lumber Focus Spinal Segmentation
Spinal Lateral Shifts
Strength Work:
Lateral Spinal Flexion (Video begins at 11:57)
Jefferson Curl (no weight added) Video begins at 14:06
Rib Flare Drill (with 1kg weights)
Adductor Stretch Lateral Flexion
DAY 1
Hip Hinge with PVC Pipe (1st exercise) OR Banded Good Morning (2nd exercise)
1 Leg RDL with Row
Bear Crawl
Active QLStretch
Side Dips (Video at 7:07)
Standing QLStretch (Video at 3:28)
GET THE FULL 12 WEEK SPINAL MOBILITY PROGRAM HERE
