Last month we opened things up: shoulders, hips, spine, ankles. This month, we build on that. Same four areas, but now we add strength and control through the range you've already built. Week 5: Shoulder & Overhead (Progression) Week 6: Hips (Progression) Week 7: Thoracic Spine (Progression) Week 8: Ankles & Feet (Progression) If you missed a week last month, no worries, jump in fresh this week. Post any questions here, I check in regularly.

I keep saying “guided mobility routine,” so I figured I’d actually show you one. Here’s a snippet from this week’s PDF, Shoulder & Overhead Mobility:

Welcome to The Motion Mobility Club! I'm Dr. Carole, a sports chiropractor and former Division I swimmer and current triathlete. I built this community because I kept seeing the same 2 things in my clinic: athletes who trained hard but skipped the mobility work that would have kept them healthy and racing longer AND people who get stuck in the routine of work, work, work, and let their movement fall off. Here's how it works: - Every week, you'll get a new 10-15 minute guided mobility routine (video + PDF breakdown) - Routines rotate through the areas that matter most for triathletes and swimmers: shoulders, hips, thoracic spine, and ankles - Each PDF explains not just the "what" but the "why," so you understand what you're targeting and when to do it A few ways to get the most out of this: 1. Do the routine on a rest day or as part of your warm-up/cool-down. 2. Post questions here anytime. I check in regularly and I'm happy to help troubleshoot 3. Introduce yourself below! Tell us what sport you do (or what activity you want to get back to) and what you're working on. Happy training! -Dr. Carole