Everything comes full circle in this final episode of the P.U.M.M.P. Process to enhance mobility.  Pete reveals the last "P" phase, and stresses that if this phase is neglected, you'll likely stay on the hamster wheel of movement dysfunction.  Pete discusses two types of strategies that can be implemented to support the  mobility work done in the previous phases, and he provides four applicable methods that can reinforce your improved movements, prevent falling back into old habits,  and further your overall development.  This episode's show notes page can be found here: https://moretomovement.com/episode20/ Connect with Pete on Instagram! @pete.rohleder 

It's all about the second "M" phase of the P.U.M.M.P. Process for enhanced mobility, and Pete isn't slowing down!  In this episode, Pete talks about the other side of the mobility coin.  Restricted tissue is always the focus, but what about the tissue that isn't overactive, but the opposite?  How is that impacting our movement quality?  Pete sets the stage with a scientific refresher on aspects that mitigate appropriate muscle contraction and ties it together by demonstrating how these components can be just as harmful to movement if they are left unchecked.  In typical fashion, Pete walks you through a technique that can address this hinderance and start you on the way to better muscle balance and improved movement quality.This episode's show notes page can be found here: https://moretomovement.com/episode19/ Connect with Pete on Instagram! @pete.rohleder 

The P.U.M.M.P. Process for enhanced mobility continues with Part 4, and Pete reveals the first "M" phase.  With so much focus on the muscle tissue, it's natural to overlook the joint, and how it may be contributing to movement dysfunction.  Pete discusses one of the most dynamic methods to address joint position and restriction, and explains why it is so effective.  Pete walks you through the process, and wraps up the episode with 5 actionable tips to execute the technique and improve joint mobility.  This episode's show notes page can be found here: https://moretomovement.com/episode18/ Connect with Pete on Instagram! @pete.rohleder

Pete continues with his P.U.M.M.P. Process for enhanced mobility, and reveals the "U" phase.  Pete explains how the body responds when we start manipulating tissue to address stiffness and restriction, and most importantly, why it's essential to capitalize on that tissue response.  From there, Pete talks about the different ways to address restricted tissue and explains 3 highly effective methods to get your tissue to respond.  and the best times for each method.  Finally, Pete leaves you with 6 tips to maximize your success with these methods, so you can confidently take steps to improve movement restrictions.This episode's show notes page can be found here: https://moretomovement.com/episode17/ Connect with Pete on Instagram! @pete.rohleder

Improved movement doesn't come from a few minutes on a foam roller.  True movement enhancement is a process, and it comes from addresses all the components that can be restricting movement.  If done appropriately, we can immediately observe and experience acute improvements, allowing us to move more optimally.  Pete sees mobilization not as one technique, but a strategic and physiologically appropriate processes that require investment and know-how.  Pete's P.U.M.M.P. Process addresses all the major components needed to truly improve movement quality and decrease muscle stiffness and tissue restriction.  In this episode, Pete reveals the first "P" of the P.U.M.M.P. Process and explains why the bracing sequence is make-or-break for the following four phases.  Pete also chats about the importance of diaphragmatic breathing and provides 3 takeaways to start this phase off the right way.This episode's show notes page can be found here: https://moretomovement.com/episode16/ Connect with Pete on Instagram! @pete.rohleder

Mobility: the buzz word in the fitness industry.  Everyone is doing it, and there are so many devices and contraptions to "release" tissue that it can be overwhelming.  Mobilizing tissue may seem easy, but if you aren’t aware of the most effective process, you may be coming up short on your results.  This episode is the first of a series where Pete dives into how to effectively tap into physiological responses the right way, with the most appropriate methods, so you can optimize tissue response and start seeing huge improvements in your movement. To start it off right, Pete discusses the major factors contributing to tissue stiffness and restriction, and talks about two predominant thoughts on tissue dysfunction: myofascial adhesions and trigger points.This episode's show notes page can be found here: https://moretomovement.com/episode15/Connect with Pete on Instagram! @pete.rohleder

Movement dysfunction- seems like a dirty word.  In some way, shape, or form, it impacts everyone, but the question is, does it really matter?  If we still get results, why bother talking about it?  Pete sets the record straight and chats about what dysfunction really is, how dysfunction may be sneaking its ways into your movement, and why addressing it the right way could take your results to a whole other level.  Pete provides 7 actionable things you can do to start combating movement dysfunction right now to make sure your efforts don't go in vain.This episode's show notes page can be found here: https://moretomovement.com/episode14/

This is the last episode of Pete's top 3, go-to movement assessments to pinpoint areas of improvement, and the focus is shoulder rotation.  So much hangs in the balance with the shoulders.  Dysfunction here can have a domino effect of issues up and down the body.  The shoulders can impact posture, decrease strength, affect breathing, cause low-back pain, and even disrupt how efficiently you walk or run! With all that, it's evident we need to check them out.  Luckily, it's simple!  Pete provides an easy, quick way to check the function and mobility of the shoulders so you can start fixing any issues that may be holding you back.Graphic and show notes can be found here: https://moretomovement.com/my-go-to-assessments,-part-3:-shoulder-rotation-wall-mobility/

This episode is #2 of Pete's top 3, go-to movement assessments to pinpoint areas of improvement, and it's all about ankle mobility.  The often-overlooked foot and ankle may seem small, but it packs a bigger punch than you think when it comes to movement quality.  Pete discusses his quick and easy assessment to immediately determine the status of your ankles and see how much they may be hindering your results.Graphic and show notes can be found here: https://moretomovement.com/half-kneeling-ankle-assessment/

You know what to do if you want to improve performance, lift more, and manage those aches and pains: move better and correct movement issues holding you back.  But how do you know what to fix, or even where to start?  The best place to begin is with a quick, easy-to-do assessment, and in this episode, Pete talks about the first of his top 3, go-to movement assessments to pinpoint areas of improvement.  The best part is, these can be done anywhere and can be performed and evaluated quickly so you can start fixing your issues and see real movement improvement. Today's focus: the Door Frame Overhead Squat.Graphics and show notes can be found here: https://moretomovement.com/door-frame-overhead-squat-assessment/