Mobility Classes Edinburgh
Introducing Our Mobility Classes For Those Committed To Improved, Pain-Free Movement & Enhanced Athletic Performance
Our mobility classes feature a system of training called Functional Range Conditioning (FRC). FRC is a comprehensive and science-based training system designed to help athletes and fitness enthusiasts improve their mobility, movement quality and athletic performance while reducing pain and risk of injury.
FRC is growing rapidly in popularity due to its incredible effectiveness and has already been adopted by professional sports teams and athletes around the world. You can read all about FRC on the official website here.
We’re delighted to be introducing Functioning Range Conditioning to Edinburgh here at Luke Bremner Fitness with our mobility specialist Alex McLaren.
If you’re actively involved in sport or other physical activity and lacking the desired mobility to perform at your best or getting frustrated at recurring injuries, these mobility classes are for you.
Mobility Training – What Does it Look Like?
Our classes combine elements of strength, stretching and body control that can be quite demanding and challenging.
As no two bodies are the same, there are ways to alter each exercise to fit the person rather than the other way round.
There is a huge emphasis during each and every class on actively training your body rather than just stretching, as this is how to create permanent and lasting change.
You can expect to sweat a bit! 😉
Who Is It For?
Essentially anyone, especially those who struggle with poor mobility or flexibility and want to improve the way they feel and move.
People who suffer from the physical stress and inflammation caused by repetitive occupational demands. This includes office workers and anyone who doesn’t get enough movement diversity into their daily routine (aka almost everyone these days).
Athletes and gym regulars looking to improve their performance and decrease their risk of getting injured.
What Results Can I Expect?
You can expect measurably improved joint range of motion and (pain-free) quality of movement.
Here at Luke Bremner Fitness we will be offering small-sized mobility classes teaching advanced, scientifically based techniques on improving mobility.
You Will Learn How To:
- Assess your mobility and determine what exercises are good for your body.
- Maintain/Expand your current mobility or joint range of motion (usable flexibility).
- Understand your body’s current limitations, so that you can prioritise working towards improving those limitations.
- Do the sports/exercises you love with a more prepared and resilient body.
- Have a conversation with your body or “listen to your body” and act accordingly.
You Will Also Learn:
- Daily mobility routines.
- Advanced techniques on stretching, and developing strength in weak areas.
- The difference between “good pain” vs “bad pain” and when to seek medical advice.
Most importantly you will learn how to take charge/ownership of your body.
The goal after completing this class is for you to feel empowered and confident that you can continue to improve your body’s physical well-being.
The tools learned in this class will help you create a deep understanding with your own body and rely less on the expertise of others to “fix it” or understand your limitations or injuries.
Due to the nature of the fitness industry and, at times, the healthcare system, we are left running from one expert to another, trying to diagnose symptoms rather than getting to the root cause of physical issues and injuries.
Mobility training aims to provide you with the tools to understand your body through movement, with you in the driver’s seat.
In April, 2019 we will be launching the first Functional Range Conditioning mobility class in Edinburgh with our certified coach Alex McLaren.
- 5 Consecutive Weeks (including homework* between classes!)
Here’s What We’ll Cover In Week 1:
- Introduction to mobility concepts:
- Active range of motion vs. passive range of motion
- Strength vs flexibility
- How to assess your mobility/range of motion
- Taking “before” pictures & videos so we have a record of your starting point
- Teaching you the daily mobility homework based on controlled articular rotations* (CARS)
- The law of irradiation – how to control your movement with tension in the body
- The concept of closing angle joint pain (CAJP) and how to avoid this
*CARS are designed to maintain outer ranges of motion and rehabilitate your joints through anti-inflammatory movement. They are a pre-requisite to improved mobility.
Week 2 Will Be Focused On The Spine & Hips. We’ll Cover:
- General introduction to improving mobility in your spine and hips
- An introduction to global spine CARs and thoracic + lumbar blocked CARs
- How to assess and improve your hip internal and external rotation
- An introduction to:
- Progressive Angular Isometric Loading (PAILS)*
- Regressive Angular Isometric Loading (RAILS)*
*PAILs and RAILs are unique training methods designed to improve mobility by combining strength and stretching. Don’t worry about learning all these scientific and confusing terms just now, Alex will explain everything during the classes!
Week 3 Will Build On Week 2 (Spine & Hips) & Introduce Shoulder Mobility:
- A review of the spinal and hip mobility exercises from week 2
- An introduction to shoulder mobility with a focus on internal and external shoulder rotation
Week 3 Will Build On The Work From Week’s 2 & 3. We’ll Cover:
- A recap of the spine, hip and shoulder mobility exercises covered so far
- An introduction to hip flexion, extension and abduction
- An introduction to shoulder flexion, extension and abduction
- An introduction to mobility in the extremities: knees; ankles, toes, elbows & wrists
In Week 5, We’ll Bring The Class Block To A Conclusion By Bringing It All Together:
- We’ll re-assess your joint mobility
- We will take “after” pictures + videos to visually assess your improvements
- We run through a sample mobility class (now you have the knowledge from weeks 1-4) – 40 mins
- Alex will introduce the continuing weekly mobility classes, should you wish to continue working with us
The homework will consist of 10-25 minutes of mobility (CARs) every day.
If you miss a day – you’re out! Just kidding 🙂
But we cannot stress enough that better mobility comes through daily practice, so we encourage participants to do their absolute best to not miss a day.
You Should Bring:
- Mobile phone (or some form of camera)
- Yoga mat
- 2 yoga bricks (if you have them)
You are encouraged to wear clothing that will not restrict your movement, similar to a yoga class.
- Every Thursday at 5.30pm
- £110 For The 5 Week Block (£22 per class)
Ready To Get Started? Book In Here:
While we finalise our booking system, please contact Alex directly to book your place:
Replace the ‘[at]’ with ‘@’ – we do this to prevent spam!
Yes absolutely! You don’t need to have any prerequisite knowledge to come and benefit from this class. All you need is the desire to improve and learn.
Yes! The point of mobility training is to improve your flexibility through better mobility. It does not matter where you are starting from now.
Yes – however we would encourage you notify us of the injury so we can make sure that this class is still okay for you and plan modifications if necessary.
As always, we would encourage you to consult your local healthcare provider (doctor, physiotherapist, osteo etc..) if you have an injury.
Would you like to keep your body feeling healthy and get even stronger and more resilient?
There are only upsides to training mobility. Examples being: better coordination, faster recovery time and better performance just to name a few.
Also, picture a time when you did have pain and you did have an injury. You were probably desperate for a solution. It is human nature to let things be when we aren’t experiencing any issues.
However, a couple weeks of an achy back or hip will quickly remind us that it is well worth the daily dose of TLC to avoid such instances in the future. Think prehab before rehab!
For those who want to learn a little more before deciding if our mobility classes are right for them…
Mobility is the active range of motion range of motion you possess.
For example, this is what a ballerina demonstrates when they hold their leg high over their head using only their own muscle power.
Flexibility is the passive range of motion you possess.
For example, this is what a different ballerina demonstrates when they can do the splits on the ground, but cannot actively hold their leg high over their head without assistance.
Mobility = control and strength (active)
Flexibility = ability to get into a position without control (passive)
If you want a comprehensive overview of FRC, you can watch this video from FRC creator Andreo Spina. Otherwise, we’ve summarised the key points below.
- No matter what physical activity you’re involved with, FRC will help you build the prerequisites of movement that are required to accomplish your movement goals. For example, if you’re a powerlifter, FRC will help you develop the hip, shoulder and back mobility to deep squat safely and effectively.
- FRC improves your mobility and body control so you use the right muscles and can complete movements safely and efficiently so you don’t overload and injure other parts of the body. For example, if you’re trying to deep squat but lack sufficient hip mobility you will overload the lower back which could lead to significant injury.
- FRC helps you to identify where you are lacking mobility, how that will impact your chosen sport and what to do to fix your mobility (by following the FRC system).