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Principle Based Training: Mobility

Ready to ‘Work Out’?

This article is about MOBILITY – which for many, improving mobility will in fact be a Workout!

This is because when you extend, stretch or move into unfamiliar areas of your body’s range of motion – your sympathetic nervous system will become activated.

Once you start feeling sweaty, dry mouthed and your breathing is not as easily controllable – you know you have activated sympathetic pathways.

The trick is to realize when and where this happens – and then try to relax!

Below are 6 PROVEN techniques to enhance your mobility and get the most out of what you already have.

Mobility Principles

  1. Relaxation 
  2. Breathing 
  3. Patience 
  4. Use your Strength 
  5. Create Space 
  6. Share the load



  • In order to increase your mobility, you must be able to RELAX while in uncomfortable positions. Struggling in and out of ranges of motion will never create improvement.
  • BREATHING in a specific fashion will ensure relaxation. Making sure you continue to breath is key + how you breath is just as important – exhale twice as long as your inhale – saying “HHAAAA” as you do.
  • Long term mobility changes take a long time and a lot of PATIENCE. So keep at it. Think in terms of months.
  • Mobility involves using your STRENGTH to push and/or pull yourself into more range of motion. Opening up new, functional ranges of motion is not a passive exercise. Prepare for some had work.
  • while ‘stretching’ don’t just sit there; wiggle around, contract and relax your muscles, rotate and ‘search’ or tightness – and then breath into it. This will help to ‘CREATE SPACE.’
  • Share tension throughout your body. Learn to link muscles from head to toe in order to effectively ‘SHARE THE LOAD’ – (this works with Strength as well). Understand that no muscle or joint is in isolation. To ensure mobilization is happening in the desired area you must ensure appropriate tension is used throughout the body.

> contact me to find out my favorite mobility exercises

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Martin Colangelo

“The Better Movement Specialist”


Stay Strong my friends!


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Flow Movement – “Breathing Bridge” (Glute activation series part 2)


  • (def) : also known as the zone, flow is a mental state in which a person performing an activity is fully immersed in a feeling of energized focus, full involvement, and enjoyment in the process of the activity.

Interestingly, this is also a pretty good definition of Mindfulness.

‘HOW TO’ FLOW / be mindful

  • Anatomically‘ match your breathing with your movements : whenever you ‘get smaller’ (flex) let yourself exhale – and whenever you ‘get bigger/wider’ (extend) let yourself inhale.
  • Do not force anything (like ranges of motion or balance challenges) = 6 out of 10 in difficulty.
  • stay calm and clear minded (the breathing helps with this).

“Breathing Bridge”

-> 5 Diaphragmatic Breaths in ‘The Bottom of the Bridge’ (toes up)

-> 5 Diaphragmatic Breaths in ‘The Top of the Bridge’ (drive through heels)

-> 5 Diaphragmatic Breaths while synchronizing your breathing and your movement = (‘Hip thrust / Glute-bridge’)

*inhaling/exhaling FULLY as you reach your ‘Hip thrust / Glute-bridge’ END RANGE.

DIAPHRAGMATIC BREATHING : Hands on lower abs, feel them expand with the inhale and sink with the exhale.


Use this EVERYDAY to help yourself get in touch with your Pelvic floor and Glutes

– “Money Back Guaranteed” to get everything working together IF and ONLY IF you can get the breathing and movement to SYNC.


and PLEASE SHARE your thoughts!

Help Spread the movement….

– Flow Movement –

Stay Strong My Friends 🙂

Brought to you by:

Martin Colangelo – Blog Author

& Owner / Instructor