FLUID DYNAMICS - Intended to be used to move fluid (blood, lymph, water) in order to set the right internal body conditions to optimize tissue behaviors. Use these strategies as part of an effective warm-up, or as part of a structured recovery day. The quick and intense rubbing creates heat in that area and gets the fluids moving around. Rub the side of your ankle, the front part and around the side of your achilles tendon (back of ankle up along leg).

SMUR (Small Motor Unit Recruitment) - Intended to up-regulate small motor units to help joints with stability and proper motions. Do this movement barefoot. Angle your foot so as you anchor the toe down you can re-position the foot with the big toe splayed out creating the corkscrew effect.

MOBILITY - Used to foster and maintain space in body’s segments. This exercise focuses on hamstring mobility.

MOBILITY - Used to foster and maintain space in the body’s segments. This exercise focuses on ankle mobility.

SMUR (Small Motor Unit Recruitment) - Intended to up-regulate small motor units to help joints with stability and proper motions. Do this movement barefoot. Angle your foot so as you anchor the toe down you can re-position the foot with the big toe splayed out creating the corkscrew effect.

Excitation - Intended to both up and down regulate motor units quickly to activate the system for proper joint and body motions. Benefits - improves neuromuscular sensitivity. Prepares body for stressful exercises. Being able to quickly turn off muscles. Press your hands into the wall or column for a few seconds and then quickly release.

STIMULATION - Intended to stimulate sensory-motor responses. Open eyes extra wide and maintain eye contact with thumb.