Squat Mobility

Ankle Mobility #

Testing #

Half-kneeling dorsiflexion test Can your knee touch the wall at 5" away with heal firmly planted on the ground?

Joint restriction #

Impingement - feeling pinching or pain at crease in ankle

Soft-tissue restriction #

Fascia and muscles are restricted.

Mobility exercises #

  1. Mobilize - Banded distraction mobilization
  2. Foam roll
  3. Stretch a. Calf stretch b. Goblet squat

Re-test after.

Hip Mobility #

Testing #

Thomas test Are you able to pull your knee fully to your chest with opposite leg flat on bed?

Restrictions #

Joint and soft-tissue.

Mobility exercises #

  1. Mobilize - Banded distraction mobilization
  2. Foam roll
  3. Stretch a. World’s greatest stretch b. Half-kneeling hip flexor stretch c. Goblet squat with glute activation. Drive knees out for a few seconds. Rinse repeat.
  4. Posterior-Chain Activation a. Unilateral abduction (banded lateral kicks)

Re-test with Thomas test.