Mobility Flow with Gray Cook

The Mobility Flow is a practical starting point for individuals with known mobility problems, in this case, limited ankle mobility as shown by the Ankle Mobility Screen. It works great as a warm up or cool down addition to existing programming. Gray Cook explains how a path differs from an exercise by providing an obstacle course that often includes struggles and minimal coaching resulting in awareness of movement imbalances and asymmetries.

The Mobility Flow is a three-station progression using a half foam roll. The A (Awareness) station is a Four-point Reach that quickly brings out asymmetries while strengthening the feet. The B (Breathing) station is a Half-Kneeling Reach that leverages breathing while preloading dorsiflexion. The C (Control) station is a Deep-Knee Bend/Squat that syncs the breath with controlled movement to gain balance.

Functional Movement Systems’ Movement Flows are quick movement progressions that serve as starting points and gather information on where you stand in relation to your health and wellness goals. Before we can correct our movement through exercise and activity, we need to reinstall an awareness of what it feels like to move authentically.

The Movement Flows are deceptively simple screening and corrective tools that will work in many situations, especially when used in conjunction with the Functional Movement Screen. If the flow cannot be completed, the individual has found an area that needs correction and should work there until the flow feels natural. If the flow can be completed, the individual should practice, paying greater attention to asymmetries and sticking points and continue as long as they feel and see benefits.

3 Drills to Help Your Athletes Improve Ankle Mobility
   • 3 Drills to Help Your Athletes Improv...  

Ankle Clearing in the Functional Movement Screen
   • Ankle Clearing in the Functional Move...  

The Purpose of the Motor Control Screen (MCS)
   • The Purpose of the Motor Control Scre...  

0:00 Intro
1:05 Explanation
1:23 Move A (Awareness)
2:48 Move A (Variation)
4:48 Move B (Breathing)
5:51 Move B (Variation)
7:52 Move C (Control)
8:38 Move C (Variation)
9:37 Move C (Variation 2)
11:14 Final Explanation
12:15 Summary