Mobility + Corrective Exercises

Labor-Movement's Suggested Mobility + Corrective Exercises

Information found on this page is gathered from various resources. Participation in a Movement Workshop or other functional movement training is encouraged.

This material is based on work supported by USDA/NIFA under Award Number 2021-70027-34693 for Movement Workshops funded by 2023 Northeast ERME Risk Management Grant.

If any of the mobilities or stretches cause discomfort or pain, STOP the movement, check form and consider trying again. If discomfort or pain persists, STOP.

The following exercises are offered as a suggested continuation from topics covered during a Movement Workshop that you have attended. Any combination of exercises can help increase mobility and range of motion in your work setting.

Maintain spine alignment (neutral spine) when you are lifting, lowering or moving weight* in rotation
*weight that is HEAVY to YOU. Heavy is subjective. You must decide best movement pattern for injury prevention
Keep your shoulders higher than your hips - especially while lifting
Squeeze your glutes (butt!) for full hip extension and to release load on low back
Core activation/engagement helps connect your arms via your torso to lower body
Use your breath while lifting, lowering and through rotations
When possible, keep your hips facing in the direction of movement
A packed shoulder is a protected shoulder

Breathing

90/90 Breathing Position

Core Activation

Dead Bug Progression

Thoracic Rotations

Quadruped position
and
½ Kneeling

Hip Mobility

90/90 hip mobility - progressions and regressions

Prying Goblet Squats - hip opener

Squats

Squat stance

Goblet Squat

Ankle Mobility

PAILs and RAILs - from Movement Workshop
or
Soft Tissue Mobilization - foot and ankle

Feet

Shoulders

Shoulder Packing

Hands/Wrists/Forearms

Finger Extension (also works forearm extensors)
and
Wrist Prep & Mobility

Learn how to breathe and expand your rib cage effectively, especially when so much time is spent in a forward lean or bent over position that challenges adequate breathing.

Core engagement is the best way to protect your back (in addition to spine alignment with lifts/lowers). Using your abs allows upper body moves to be stronger.

Finding more movement through thoracic rotation may help with activities including harvesting from a crouched position, loading/unloading market vehicles, and tractor driving.

It's true. Hips don't lie. Find your starting place and progress or regress as needed. (Kind of a long video, but worth it for the pointers and cues.)

Keep your torso upright with spine in alignment when you have a front load. (Think of the dowel against your back.) Full hip extension when you stand up by squeezing your butt - this unloads your low back.

Sometimes decreased ankle mobility due to stiffness or mechanical constriction (boots) can impede your ability to squat effectively or for longer periods of time.

Your feet are SO important for power, balance, posture and the alignment of the rest of your body. Consider looking at footwear or replacing insoles a few times a season.

Check out The Foot Collective and Gait Happens.

Shoulder packing is important for protecting your shoulders AND for gaining strength from larger muscle groups when you are moving loads. In conjunction with core engagement, this will put load onto your entire body rather than just your arms/shoulders.

Consider how much work your hands, wrists and forearms do each day. Here are some places to start.

Additional Resources:

The Ready State IG @thereadystate
Functional Movement Systems IG @functionalmvmt
Posture Pro IG @posturepro

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