Triggered Focal Point Massage and Mobility

Mobility Monday 🌿
Getting your arm overhead is only part of shoulder mobility.
This CAR asks the shoulder to control the entire range while transitioning through internal and external rotation.
Keep the body still. Let the shoulder do the work.
Full breakdown is on Triggered+.

Stretch Sunday
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5h
This movement combines a supported overhead stretch with active external rotation.
As the hips move back and the chest settles down, we're creating length through the lat and teres major. Both connect the upper arm to the trunk/scapular region and contribute to internal rotation of the humerus, which is part of why restriction here can affect how freely the arm moves overhead.
But we're not stopping at a passive stretch.
Once you're in the position, the external-rotation squeeze asks the shoulder to actively work in the opposite direction. That gives you an opportunity to create space through the tissues limiting the position while also introducing active control within that range.
Think: settle into the stretch → gently squeeze into external rotation → relax back into the position.
Tomorrow on Mobility Monday, we'll build on that by asking the shoulder to actively control more of its available range.

Shoulder mobility is about a lot more than whether you can reach your arm overhead.

Your shoulder has to move through flexion, extension, internal and external rotation while the scapula moves with it across the rib cage. This flow puts those pieces together instead of isolating one direction at a time.

The goal is to explore how smoothly you can transition from one position into the next while maintaining control through the range you have.

The 10-second version is fun to watch. The full version gives you time to actually move with me. 😉

Triggered+ on Patreon gets the full Flow Friday

Sunday we'll slow things down and create some space. Monday we'll work on controlling it.

This diagonal reach creates length through the front and side of the hip, QL, lat, thoracolumbar fascia and lateral low back, connecting the hip to the pelvis and trunk rather than treating each area separately.

Why does that matter?

If the front of the hip doesn’t allow enough flexion, or the tissues surrounding the pelvis and low back don’t allow the pelvis to adapt, your body has to find that movement somewhere else. That can mean changing pelvic position or borrowing more movement from the lumbar spine instead of getting the motion where we actually want it, at the hip.

Instead of stretching one muscle in one plane, we’re creating length through the entire hip-to-trunk relationship so the hip has a better foundation for flexion and rotation.

Come back tomorrow for Mobility Monday as we work on actively controlling hip rotation.
Tuesday we vote on a new theme and
Friday we’ll start it.

Mobility Monday: Low Back
Thread the Needle with rotations

You usually see this movement used for thoracic mobility, but your low back doesn't move in isolation.

Adding the extra rotation and reach asks the spine, rib cage and pelvis to coordinate while you move through each plane of rotation. Better movement above and below the low back means it doesn't have to compensate for everything on its own.

It's not just about moving your low back more. It's about getting the whole system to move better.