Mobility Programme 1:

This programme will work in stages. Please follow each stage in order as we have
instructed. This has specifically been designed from simple, to complex mobility
exercises.

Equipment:
Foam Roller
ViPR

Stage 1:
Type: Soft Tissue Mobilization
Importance: Releasing your fascia (connective tissue) can help you achieve better
movement patterns, break down any scar tissue or adhesions, and possibly
decrease pain in that area

Calf Release

Sit comfortably on the floor with

your legs out in front of you,
placing your hands behind your
body for support.

Place one leg on top of the

foam roller, positioning it at the
bottom of the muscle belly,
about midway up your calf.

If this is too painful, remove the

top leg from this position.
Ensure that your toes and feet
are completely relaxed and that
your torso is upright as this will
assist with breathing.
Holding this position, take a
deep breathe in and slowly
breathe out for the count of 4.
Repeat 2-4 times.
For increased pressure, bend
the working knee slightly and
allow the roller to move,
straighten to starting position.

Creating a bend in your other

leg, place your ankle on top of
the working leg, directly above
the foam roller.

Repeat 2-4 times whilst

maintaining the breathing
exercise.
Repeat on both legs.

Quadriceps Release

Lying face down on the floor,

with your elbows placed directly
under your shoulders.
Position the foam roller just
above your kneecap with your
body lying over the roller.

Bend the non-working knee to

the side, with the knee just
below hip level. Let your
working leg relax into the foam
roller while breathing deeply.

Slowly roll your body down

towards your feet the roller
will move up toward your hip.

Your core should be engaged

through the process, breathing
should be as follows: take a
deep breathe in, hold for the
count of 4 and slowly release.
You should be moving at a rate
of 1-2cm /sec
Repeat the above rolling the
body in the opposite direction
so that the roller returns to the
starting position, just above the
knee.
For a progression to this
movement, take a deep breath
in; bend the working knee to 90
degrees.
Repeat the above breathing
pattern.
Complete this movement on
both legs, for 20 40 seconds

Thoracic (T-Spine) Release

Sitting comfortably on the floor,

knees bent to about 90
degrees, and feet spaced
equally apart, flat on the floor.

Place the roller behind you and

lie back against the roller
positioning it in the middle your
back.

(NB: DO NOT foam roll your

lower back. This can be
dangerous due to vital organs
positioned in that area).

Lifting your arms to the ceiling,

raise your hips off the ground
slightly.

Roll your hips down toward your

feet so that the roller slowly
moves up toward your
shoulders.
Repeat this by returning to the
starting position.
Remember to take a deep
breath in, hold and slowly
release for a count of 4
seconds.
Repeat this with your arms out
to the side of you, parallel to the
ground.

Repeat this with your arms

wrapped around you as if
hugging yourself.

Complete each movement for

20 40 seconds.

Stage 2:
Type: Joint Mobility
Importance: This stage will focus on getting your spine to move freely, and will
release your hip flexor. The hips are the main driver for almost all movements, so we
always want to ensure that we get the most efficient movement out of the hips.

Neutral stance with ViPR anterior tilt

Release posterior chain, shoulders

Start by standing directly behind

the VIPR, with feet in neutral
position, just inside of hip-width
apart and hands on end of
ViPR.

Keeping legs straight but not

locked out, tilt the ViPR
anteriorly and push your hips
backwards.

Maintain length in the spine and

reach as far forward as you can,
remembering to breathe
naturally.
Return to the starting position
and repeat 6 times.

Neutral stance with ViPR anterior tilt to rotation

Posterior chain, shoulders, thoracic spine, lower lumbar

Start by standing directly behind

the VIPR, with feet in neutral
position, just inside of hip-width
apart, and hands on end of
ViPR.
Keeping legs straight but not
locked out, tilt the ViPR
anteriorly and push your hips
backwards.

Maintain length in the spine and

reach as far forward as you can,
remembering to breathe
naturally.
Whilst maintaining length in the
spine and reaching forward,
take one hand off the ViPR and
drop it down toward the floor.

Keeping an eye on your thumb,

rotate your arm up toward the
ceiling, following your thumb as
you go.

Return to the starting position

and repeat 6 times on each
side.

Staggered stance with ViPR anterior tilt

Ankle, hip flexors, thoracic region, shoulders

that your body leans into a deep

lunge, your arms and shoulders
reach forward, tilting the VIPR
anteriorly as you lean.

Begin by standing in a long

staggered stance, with the VIPR
directly in front of your leading
foot.
Your back foot should be on the
ball of your foot, toes of both
feet pointing straight forward.

With your arms straight, and

holding the ViPR on tube,
slowly bend your front leg so

Maintain length in the spine and

remember to keep your
breathing rhythmical and slow.
Slowly, return to the starting
position.
Repeat 6 times on each leg.

ViPR Step over squat

Hip mobility

Hold the ViPR in a front carry

position and feet shoulder width
apart.

Maintain length in the spine and

lift your elbows to cradle the
ViPR.
Keeping one foot planted to the
ground; use your other foot to
step across your body so that
the instep of your moving foot
meets the grounded foot at your
toes into a T position.

Taking the moving foot, step out

to the side to about 180
degrees.

Perform a squat whilst ensuring

that your knees dont fall
inward.

Stand up and return to the T

step position.
Remember to maintain length in
the spine and breathe naturally.