Move to Feel Better

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Restoration at Results Driven

By: Mike Toole

Typically people are pretty good at getting to the gym and doing what they’re used to once they’re in the flow of it, right? But as progress starts, things can either A. keep progressing B. stall or C. get worse. And of course no one wants to “get worse”. We mean that in the fact that exercising without restoring movement is how people get injured, burn out or even stall their own progress.

So what should that person do to restore their movement?

Move to Feel Better… a peek inside the movement restoration here at Results Driven!


Why is restoring movement/range of motion important?


Better joint movement/harmony means a more connected body

When joints don’t move well or have increased tone information, balance and coordination is muffled. Think of it like a kink in the hose. When a joint doesn’t move well or the tissue isn’t healthy, information to the brain is limited, leading to decreased balance and coordination.


More degrees of freedom

The better the range of motion of a joint, the more room for error you have. It’s the difference between a super highway and a country road. On a country road there’s one way in and one way out. Relating to the squat, if your joint is “an old country road,” all the joints have to work in harmony to "keep you in your lane” and avoid injury or compensation. 

On the “super highway” there’s plenty of room to “navigate the squat,” and less chance for negative consequences.


Aging gracefully

Our muscles and joints respond to the positions we put them in. So when we spend the majority of our time sitting, standing or lying down, that’s what our body adapts to. 

But what about walking, kneeling or getting up and down off of the floor?

Making movement restoration a priority, along with resistance training, gives our cells new input and makes it more likely we will live a more independent life as we age.


To achieve the above, maintain these prerequisites:


Respect your breath

  • If you can’t breathe in a position, it’s not sustainable

  • Learn to recognize a full breath in different positions relative to gravity

  • Progressing to a place you can’t find a good breath will yield less progress


Understand the Developmental Sequence

  • Babies develop in a certain sequence from lying on their back, to quadruped, kneeling and standing

  • Knowing these positions, breathing and exercising within them, helps create and reinforce better mobility and motor control


 Remove the negative

  • One of the biggest reasons people aren’t mobile, is that they do things that violate their movement profile or do things that hurt

  • Negative input, like inflammatory food, has an adverse effect on the movement

  • Remove the negative and watch your movement change faster

The Flow:
High Tension Low Tension Breathing Pattern


Foam Rolling (high tension)

  • The goal of foam rolling is to find the uncomfortable spots and breath through them, hopefully “releasing” the “trigger point” 

  • Perform BEFORE breathing exercises

  • Foam rolling is a great way to create mobility and prepare your body for the workout ahead


Joint Rotations (CARs - high tension)

  • Joint rotations or Controlled Articular Rotations (CARs) are a high tension mobility strategy to help a person not only understand the mobility they currently have but create new range of motion as well

  • Due to the nature of the practice, pressurized breathing is utilized

  • Perform BEFORE breathing exercises


General Stretching (lower tension)

  • Think: Brettzel 2.0, Spider-man Stretches, T-spine Rotations, Tactical Frog

  • These are exercises you should be able to breathe through and the breath is actually part of what creates them

  • Perform BEFORE or AFTER breathing exercises


Breathing (lowest tension)

  • Follow the developmental sequence

  • Understand how to control proximity between diaphragm and pelvic floor 

  • Breath in and out of the nose with a “360 degrees” feeling


Developmental Sequence

  • The sequence which humans utilize to go from lying on their backs to upright beings

  • Progression: lying on the back, lying on the stomach, quadruped, kneeling and standing

  • Utilize this sequence to engrain the mobility and motor control you’ve gained in previous drills


DVRT (Dynamic Resistance Variable Training)

  • Using the developmental sequence, DVRT is an exercise strategy meant to reconnect the body with a focus on breath, grip and alignment

  • Many exercises like deadbugs, bridges, press outs and quadruped pull-throughs follow the developmental sequence

  • These exercises strengthen the core and repattern how it functions

  • A more functional core means hips and shoulders that move better


Foam Rolling
Quads, calves, glutes, mid-back and lats

Hips and shoulders

Breathing Progression
Supine - Knees up, Quadruped Lumbar Locked on Forearms, Croc Breathing and Quad Rock

General Stretches
Brettzel 2.0, Spider-man Pry and Tactical Frog

Developmental Positions
Supine, side lying, quadruped, kneeling, standing

Developmental Positions
Supine with pulling the band apart and quadruped mini-band pull through

Farmer’s Carry, Goblet Carry, Rack Walk and Zercher Carry


There you have it folks, the method behind RD movement restoration!


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Interested in more information? Want to give RD a try?

Fill out the form below and we’ll get back to you within 24 hours to answer your questions or set up a Movement Screen!

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