What: 

The self massage techniques listed above are a great way to get some slack into the muscles and start the process of restoring that lost mobility, but sometimes a more aggressive technique is needed to shake things loose. That’s where mobilization techniques come into the picture. The ATA Series utilizes two types of mobilizations.

How:

• Muscle Mobilizations: These are used for actively breaking up adhesions/ restrictions within the muscle itself. This is accomplished by anchoring down one end of the muscle and then actively stretching out the other end.
• Joint Mobilizations: Joints are composed of two bones held together by a joint capsule and ligaments. To mobilize them a resistance band is used to hold one bone in place while we move the other.

What you need to get started: 

A tennis ball, resistance band, and a foam roller.