The SECRET strategy to unlock your Mobility (3 “R” Approach)
Summary
TLDRThis video script introduces a three-step approach to enhancing mobility and reducing pain. The '3 R's' method includes reducing muscle tension, restoring joint range of motion, and reinforcing strength and stability. Using hamstrings as an example, the script demonstrates how to prime tissues, elongate muscles, and train joints to hold new ranges of motion. The ultimate goal is to improve movement efficiency and decrease discomfort, empowering viewers to engage in their favorite activities with ease.
Takeaways
- 🏋️ The '3 R Approach' is a method to improve mobility and reduce pain efficiently.
- 🔍 'Reduce Tension' is the first step, focusing on stretching tight muscles like the hamstrings.
- 🧘♂️ A hamstring stretch involves placing the foot on an elevated surface and hinging forward with a bent knee.
- 🔄 Pulsing through the stretch can help increase the range of motion in each repetition.
- 🔄 'Restore Range of Motion' is the second step, aiming to decrease tissue tension around the joint.
- 🙌 'Joint lift off' exercises can help restore hip flexion range while elongating the hamstrings.
- 💪 The third step, 'Reinforce with Strength and Stability', involves strengthening muscles within their new ranges of motion.
- 🏋️♀️ After stretching, exercises like Romanian Deadlifts (RDL) can be used to load and strengthen the tissues.
- 🔁 The 3 R Approach helps break the cycle of muscle tightening and promotes long-term mobility.
- 🏃♂️ Following this method can lead to better movement, less pain, and improved ability to perform favorite activities.
Q & A
What is the main focus of the video script?
-The main focus of the video script is to provide an efficient way to regain mobility and reduce pain by following the three R approach: reduce tension, restore range of motion, and reinforce with strength and stability.
What is the first step in the three R approach?
-The first step in the three R approach is to reduce tension, which involves priming the tissues by lengthening them, such as through a hamstring stretch.
How does one reduce tension in the hamstrings according to the script?
-To reduce tension in the hamstrings, one should perform a stretch with the foot up on an elevated surface, slightly bent knee, and then hinge forward while pulsing through to go further with each repetition.
What is the purpose of restoring range of motion after reducing tension?
-Restoring range of motion is to decrease tissue tension around the joint involved and to restore the motion in that joint once the tissue is lengthened, which helps to prevent the muscle from tightening repeatedly.
Can you provide an example of restoring range of motion as mentioned in the script?
-An example of restoring range of motion given in the script is a joint lift off, which works into hip flexion range while passively elongating the hamstrings.
Why is it important to reinforce with strength and stability after restoring range of motion?
-Reinforcing with strength and stability is important because it strengthens the tissues within the new found ranges of motion, allowing the nervous system to hold on to those changes for longer periods of time.
How does one reinforce strength and stability in the hamstrings as per the script?
-To reinforce strength and stability in the hamstrings, one can perform a Romanian deadlift (RDL) with a medium-sized weight, bending the knees slightly and loading the tissues under tension.
What is the expected outcome of following the three R approach as described in the script?
-The expected outcome of following the three R approach is improved mobility, reduced pain, and being primed to perform activities more efficiently.
What is the significance of performing the three Rs in order as per the video script?
-Performing the three Rs in order is significant because it ensures that the body is prepared for each subsequent step, leading to more efficient and effective results in mobility and pain reduction.
How does the video script suggest breaking the cycle of muscle tightening?
-The video script suggests breaking the cycle of muscle tightening by not just stretching to reduce tension, but also by restoring range of motion and reinforcing with strength and stability to hold onto the changes.
What is the role of the nervous system in the three R approach according to the script?
-In the three R approach, the nervous system plays a role in holding onto the new ranges of motion and strength gained after reducing tension and restoring range of motion, which helps in maintaining long-term improvements.
Outlines
🏋️♂️ Regaining Mobility Through the 3 R's Approach
The video script introduces a three-step approach to improve mobility and reduce pain. The first step is to 'reduce tension' by stretching tight muscles, exemplified by a hamstring stretch. The second step is to 'restore range of motion' by decreasing tissue tension around the joint and restoring motion, as shown by a joint lift-off exercise after a hamstring stretch. The final step is to 'reinforce with strength and stability' by strengthening the muscles within their new range of motion, such as performing Romanian deadlifts (RDLs) after stretching. The video emphasizes the importance of this sequence for long-lasting improvements in mobility and overall movement quality.
Mindmap
Keywords
💡Mobility
💡Tension
💡3R Approach
💡Hamstrings
💡Range of Motion
💡Hip Flexion Range
💡Nervous System
💡Strength and Stability
💡RDL (Romanian Deadlift)
💡Efficient Movement
Highlights
The most efficient way to regain mobility is through the three R approach: reduce tension, restore range of motion, and reinforce with strength and stability.
Reduce tension by priming the tissues through stretching, such as a hamstring stretch with a slightly bent knee and pulsing for deeper reach.
Restore range of motion by decreasing tissue tension around the joint and restoring motion, like a joint lift off after a hamstring stretch.
Reinforce with strength and stability by strengthening tissues within new found ranges of motion, such as performing RDLs after stretching.
The three R approach is designed to help break the cycle of muscle tightening and joint stiffness.
By following the three R approach, one can expect to move better, hurt less, and maintain mobility for longer periods.
The channel offers the most efficient route to joint mobility, promising improved movement and reduced pain.
Tight hamstrings are a common issue addressed through the three R approach, starting with reducing tension.
Pulsing through a stretch can help to go further with each repetition, increasing the effectiveness of the stretch.
Restoring hip flexion range is crucial after reducing hamstring tension, which can be achieved through a joint lift off exercise.
Training the joints is essential to prevent muscles from tightening repeatedly, which can lead to chronic stiffness.
Strengthening exercises like RDLs are performed after stretching to help the nervous system adapt to new ranges of motion.
The three Rs are designed to work in sequence for optimal results in regaining mobility.
The channel provides practical applications of the three R approach for viewers to improve their mobility.
The three R approach is based on years of clinical practice, ensuring its effectiveness and efficiency.
The philosophy behind the three R approach is to help individuals regain mobility and perform their favorite activities with ease.
The channel's content is structured to guide viewers step-by-step through the three R approach for maximum benefits.
Transcripts
I got you covered with the most
efficient way to regain your Mobility so
you can start to move better and hurt
less overall so a lot of my videos that
you'll see are based on the three R
approach and I found out through years
of clinical practice if you do these
three Rs in order of each other then
you're going to get the best results in
the most efficient time possible number
one is reduce tension so let's use the
hamstrings as an example cuz everybody's
got tight hamstrings so if I wanted to
restore mobility in the back of my legs
the first thing I would want to do is
prime the tissues I'm going to train by
lengthening them so a simple hamstring
stretch like this would be foot up on an
elevated surface slightly bent knee and
then you hinge forward feel a big old
stretch and then I like to pulse through
trying to go further and further each
rep now after you reduce that tension
again that's only part one the next part
is restore range of motion so we want to
decrease tissue tension around the joint
that's involved and then we want to
restore the motion in that joint once
that tissue is nice and lengthened so to
continue our hamstring
example again most people feel hamstring
tension when reaching for their toes AKA
hip flexion range so if we just reduced
our tension by doing a nice hamstring
stretch right afterwards what we can
start to do is a joint lift off where
now I'm working into that hip hip
flexion range while it's passively
elongating the hamstrings on the
backside here and that's where you get
really good results after you're loose
if you restore that range of motion then
you're going to prime your nervous
system to hold on to those ranges for
longer periods of time so most people
just stretch or reduce that tension but
if you don't train the joints that's
where it keeps tightening over and over
and over again so with this philosophy
you're going to help break that cycle
and the third and final philosophy
reinforce with strength and stability so
once we reduce the tension in the
muscles we want to restore the range of
motion in the joints then we want to
strengthen those tissues within those
new found ranges of motion and that's
what allows our nervous system to really
hold on to those changes for long
periods of time so for our hamstring
example a simple thing we could do after
passively stretching through the tissues
and restoring that hip flexion range is
a simple RDL so if I got this
mediumsized weight here slight Bend of
the knees now I'm going to Simply slowly
load those tissues under tension here
and then I'm just going to bust out a
good 10 to 15 or whatever it takes for
that specific muscle group and you'll be
surprised how efficient it is when you
do these three things in order you're
going to move better you're going to
hurt less and you're going to be primed
to do whatever activities you love so if
you want more joint mobility and you
want the most efficient route to get
there then you've come to the right
Channel
[Music]
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