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The Mobility Manual

@mobilitymanual

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The Mobility Manual App
Move better. Lift stronger.
Unlock your athletic potential.
Sport-specific protocols that work, start today ⬇️
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4 exercises to do before or after every workout ⬆️ Do 30 to 60 seconds on each. Take your time, and focus on slow, controlled breathing. Save this and give it a go in your next session! @mobilitymanual #MakeYourMove #Mobility #HipMobility #Stretching
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People who feel best aren't the ones who train the hardest. They're the ones who show up consistently and look after the whole picture: movement, rest and mindset. 15 minutes of mobility a day can change how you feel in your body and in your head. It can improve your performance and recovery. Don't underestimate the impact of mobility. #MakeYourMove #mentalhealthmatters #Personaltrainer #wellbeing #mobility
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Great catchup with these lads and their families at Radu’s last week for food 🙏 @gazpin_69kg in my opinion one of the best lifters the UK has ever produced - an Olympian and Commonwealth Gold Medalist - something I was lucky enough to witness live myself in Australia with @markajones63 back in 2018 and @raduphysio a world class Rehab and Prehab specialist and in my opinion one of the best blokes I know and top tier buddy… 🙏🙏🙏 I should also mention @hannah_l_p & @kiahnatalya who are both also beautiful humans… ❤️❤️❤️
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Well, this is a bit exciting I’m quite used to putting myself out there on social media, filming my lifts, sharing my training, but at 55 years old I’ve never been an ambassador for a brand and actually filmed myself doing mobility work before. The three movements I’m sharing with you today are taken from the Everyday Athlete Protocol on the @mobilitymanual Cobra Kneeling Lat stretch Banded hamstring stretch I’ve deliberately chosen just three to start with because I don’t want to overwhelm anyone. Sometimes it’s better to start small, get comfortable with the movements and build from there. I’m pretty mobile for my age, but I certainly didn’t get here overnight. It’s taken me seven years of working on my body, learning how it moves and more importantly, making mobility a regular part of my routine. You can lift all the weights in the world, run for miles or be incredibly fit, but if you can’t move your body comfortably through the movements you need in everyday life, you’re missing something really important. We spend so much of our lives sitting, hunched over phones, working at desks and generally moving far less than our bodies were designed to and then we wonder why everything feels a bit stiff. So this is my first little attempt at sharing some of that with you. I’ve got plenty to learn about filming and putting these videos together, but I’m looking forward to getting better at it and hopefully showing you some really useful movements along the way. Anyway, here’s to the first of hopefully many… Claim your 15% discount on the app with SARAH12238569 #mobilitytraining #mobilityandstrength #agingwithgrace #menopausefitness #movewell
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Friday night shiatsu and stretching with Pendejo #bodyweighttraining #handstandpressups #calisthenics #strengthtraining #physiotherapist
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The month I turned 55… and apparently decided to do ALL THE THINGS I’ve been a bit quiet on here lately, but behind the scenes life has been anything but quiet. A couple of weeks ago, I made one of the best decisions I could have made and transferred over to Virgin Active Canary Riverside. I hadn’t really found my feet at Moorgate, lovely team but it just wasn’t my place, the vibe was wrong for me, whereas at Canary Riverside I’ve just slotted in. I feel welcome, supported and most importantly, I feel like myself again. Massive shout-out to my PM Emma, who knew I wasn’t happy and took me over there in the first place and has had my back ever since. And somehow, in amongst all of that, I qualified as a Virgin Active Strength & Conditioning Instructor, which means I’ll be ready to go when S&C launches at Canary Riverside after the renovation at the end of the year. Then this week I qualified as an STA Level 2 Aqua Instructor 🏊‍♀️ Something completely new to me as I’ve never done exercise to music before, so bloody hell, that really did push me out of my comfort zone Last week saw me wobble and cry minutes before my Aquacise test, I was ridiculously nervous, but, I worked my arse off, I had a brilliant group around me, a lovely tutor and lots of support from Emma. This week I went back and did it. At 55, I’m really proud of that. I’ve also welcomed my first two PT clients at Canary Riverside in two weeks, my menopause coaching qualification is still ticking away in the background AND……… drum roll….. I’ve joined the Mobility Manual app as an ambassador That last one feels particularly special because mobility has been such a huge part of my own journey since I started lifting seven years ago. So I’m really excited to share more of that with you. So yes, I’ve been quiet. I’ve been learning, building something new and taking my energy back into me and I’m super proud The next couple of weeks are about taking my foot off the accelerator a little bit and resting my right knee I reckon I’ve earned that 😘 #personaltrainer #strengthandconditioningcoach #aquacise #fitandfabulous #neverstoplearning
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Struggling with stiffness in squats or overhead work….. Fix your spine in 4 moves 🌀 Try this quick mobility flow: 
⚡️Windscreen Wipers 🌬️ (hips + low back)
⚡️Right Backs 🔄 (lumbar control)
⚡️Happy Cat / Angry Cat 🐱 (spinal flexion + extension)
⚡️Thoracic Rotations 🔁 (upper back mobility) WHY? Opening up your spine and thoracic mobility helps you brace better under load, move more freely, and reduce stiffness in squats, deadlifts, and overhead work. Just a few minutes a day can make your training feel smoother and stronger. For more mobility movements like this check the and use the code SOPHIEM to 💾 #SpineMobility #ThoracicMobility #BackMobility #MobilityTraining #FunctionalTraining StrengthTraining
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Can’t forget it @mobilitymanual
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My second seminar in Estonia! After the first seminar being a massive success, I was astounded when the second one (organized flawlessly by @siimkel and @corpuspt_ at Sparta, an extraordinary multi sport facility) has exceeded all my expectations. Initially setting it to an audience of maximum 30 students, it ended up with 42 participants. I'm still over the moon with the feedback and the messages post seminar from all of you that took the time and effort to be there. I'm extremely grateful to all of you. And above it all, MASSIVE THANK YOU to the most amazing person, Eliise @liisupet , the one that made it all possible, the one that have looked after me, my wife and our son for this trip! 🙏🏽❤️ #physio #seminar #physiotherapy #tallinn #physiotherapist
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Vuoi migliorare la tua spaccata ma non hai mai i fianchi diritti? Ti mostro 3 esercizi che possono aiutarti! Se vuoi info sulle mie lezioni di mobilità e stretching 🙆🏼‍♀️ scrivimi in chat 💬♥️ #functionaltraining #mobilitytraining #fitness #mobility #stretching
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Grinding harder than... [complete the sentence in the comments] #physio #physiotherapy #physiotherapist #physioclinic #strengthtraining
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If your hips, glutes, and legs can move better you will also run better, squat better, and recover faster! Here are four of my go-to drills for opening up the hips and lengthening those glutes and hams. 1️⃣ Banded Hip Openers – Frees up the hip joint for smoother, more powerful running and sled pushes. 2️⃣ Hamstring Flossing – Improves hamstring flexibility and dynamic range, helping you run more efficiently and reduce the risk of pulls or strains. 
3️⃣ Pigeon Stretch – Loosens glutes and deep hip muscles, helping you handle lunges and wall balls with less strain. 
4️⃣ Adductor Rocks – Improves inner thigh mobility for better knee tracking and lateral stability during high-volume work. 
5️⃣ Deep Squat Hold – Increases hip, knee, and ankle range for stronger, more upright squats, essential for wall balls and sled drives. 🔥 Tip: Just 5–10 minutes of lower-body mobility before training can make you more efficient, reduce injury risk, and keep you moving better. The @mobilitymanual have just launched their new mobility manual with lots more movements like this use the code SOPHIEM to save 💾 #HYROX #HYROXTraining #LowerBodyMobility #FunctionalFitness #RacePrep
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