Full-Body Mobility Plan Vocabulary

Vocabulary terms and definitions from the 4-week Full-Body Mobility Plan, covering specific exercises, safety protocols, and supporting research.

Full-Body Mobility Plan

A 4-week program consisting of 3 sessions per week focusing on hamstrings, hips, shoulders, and spine, utilizing stretches and active movements.

Combined Warm-Up

A mandatory sequence performed before every main session includes exercises like Cherry Pickers, Hip Stirs, Shoulder Circles, and Elephant Walks.

Extra Finisher Block

A segment of the session designed to fill mobility gaps in areas such as ankles, calves, feet, wrists, forearms, neck, and thoracic rotation.

Elephant Walks

A specific warm-up exercise performed for $1 \times 30$ repetitions to prepare the posterior chain.

90/90 Extension

A hip mobility exercise performed in Week 1 and Week 2 for $2 \times 10$ repetitions on each side.

Sleeper Stretch

A shoulder block exercise performed for $2 \times 30 \text{ sec}$ to isolate and improve internal rotation.

Thread the Needle

A spinal mobility exercise performed as either a hold for $2 \times 30 \text{ sec}$ or as repetitions for thoracic rotation.

Knee-to-wall ankle rocks

An ankle finisher exercise performed for $2 \times 10$ repetitions per side to improve dorsiflexion.

Toe yoga

A foot and toe finisher requiring controlled movement of the toes, typically performed for $2 \times 10$ repetitions.

Open Book Stretch

A thoracic spine and rib cage finisher performed for $2 \times 8$ repetitions on each side to improve rotation.

Crocodile breathing

A relaxation and breathing finisher performed for $2 \text{ min}$ to conclude a mobility session.

Nerve glides

Gentle exercises like the Median, Sciatic, or Ulnar glide designed to improve nerve mobility without causing pain or numbness.

Lift-offs

An advanced progression technique where the individual actively lifts a limb off the floor in end-range positions like 90/90 or pancake.

Static stretching dosage (2025 Meta-analysis)

Research indicating flexibility improves with approximately $4 \text{ min}$ per session or $10 \text{ min}$ per week for a specific target area.

Chronic resistance training (2023 Meta-analysis)

A finding that regular strength training through a full range of motion, such as RDLs and Cossacks, can improve flexibility.

Cossack Switch

An active hip mobility movement performed for $2 \times 10$ repetitions to transition between deep side-lunge positions.

Shoulder Dislocations

A shoulder mobility exercise performed for $2 \times 10$ repetitions, typically using a stick or band to move through a full range of motion.

Pigeon Good Morning

An active hip exercise performed for $2 \times 10$ repetitions each side to combine stretching with controlled movement.

Tibialis raises

An ankle and calf finisher performed for $2-3 \times 15$ repetitions to strengthen the front of the lower leg.

Levator scapulae stretch

A neck finisher exercise held for $30-45 \text{ sec}$ each side to relieve tension in the upper back and neck.