Dr. Paul Helms

Foundational Mobility

Foundational Mobility

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Foundational Mobility is a 4-week, full-body program for all levels to help you move and feel better in any sport or activity. You’ll need only a foam roller and a chair. Each week’s routine is meant to be done daily, but go at your own pace—repeat weeks as needed! If any movement feels too tough or uncomfortable, message me for exercise modifications. And if you want a personalized plan, reach out to set up a virtual consultation so we can create a program tailored just for you.
Goal:
Mobility
Stretching, Functional
Goal:
Mobility
Stretching, Functional

Workouts

Foundational Mobility - Start Here!
Foundational Mobility - Start Here!
5.0
Foundational Mobility: Week 1
Foundational Mobility: Week 1
5.0
Foundational Mobility: Week 2
Foundational Mobility: Week 2
5.0
Foundational Mobility: Week 3
Foundational Mobility: Week 3
5.0
Foundational Mobility: Week 4
Foundational Mobility: Week 4
5.0

Need to see it to believe?

As a professional athlete and Olympic-hopeful, it's very important that I prioritize my recovery to enhance my training. Over the course of about 9 months, Paul and I worked very closely to not only address issues when they presented, but also to prevent any problems from affecting my work. I can say with great confidence that Paul is the most knowledgeable and effective sports chiropractor/muscle witch doctor I have ever had the pleasure of working with - his proficiency with his craft is top notch and I would highly recommend him to anyone at any level, including other professional athletes. My only complaint is that I never found him sooner.
Alex
I have seen over a dozen specialists to try and help me with my strength/mobility. Due to my scoliosis, I have had chronic pain and adhesions that limited my ability to keep moving healthily. Paul was the only person who was able to truly help my condition. Under his guidance, I achieved new depths in my squat and deadlift, all while lifting with proper form. Prior to seeing Paul, I had a tendency to get injured about every six months and be forced to taking a couple months off to recover. He helped me break down accumulated wear and tear and helped me to lift consistently without injury. I would recommend him to anyone that has a physical ailment but is looking to stay active.
Adam
I spent the better part of the last few years of running being on and off injured. Several useless bouts of PT and "Take Advil three times a day" were really not solving the root cause. Seeing Dr. Paul has been magical. He has a unique mix of skills that gives him the ability to drill down to the core of an issue, whether it is a muscle imbalance, poor form, or an old injury. I've been coming to him for well over a year now and I have no idea how I lived life in so much pain before that. Thanks to rehabbing with Dr. Paul, injuries are a thing of past. Thanks to strength training we've done, I dropped almost 20lb of body weight while adding a whole lot of muscle. Highly recommended, regardless of whether your goal is healing an injury or improving athletic abilities!
Sanja
As a professional athlete and Olympic-hopeful, it's very important that I prioritize my recovery to enhance my training. Over the course of about 9 months, Paul and I worked very closely to not only address issues when they presented, but also to prevent any problems from affecting my work. I can say with great confidence that Paul is the most knowledgeable and effective sports chiropractor/muscle witch doctor I have ever had the pleasure of working with - his proficiency with his craft is top notch and I would highly recommend him to anyone at any level, including other professional athletes. My only complaint is that I never found him sooner.
Alex

Frequently asked questions

What are the goals of the program?
Foundational Mobility is a 4-week full body mobility program designed for ALL LEVELS of individuals who want to move better and feel better in whatever activities or sports they take part in.
What do I need to participate?
The program requires minimal equipment (literally just a foam roller and a chair) and progresses in difficulty throughout the 4-week period. Other than that, you just need patience and commitment in order to start seeing the results you want!
Who are these workouts for (skill-level)?
ALL LEVELS! Anyone can benefit from the mobility workouts in this program!
What's the schedule?
As it was designed, each mobility workout is to be performed daily for 1 week before moving on to the next week, BUT some people will find that staying on a certain workout for several weeks may be more appropriate for them if they find benefit from it or need more time until they move on to the next week. And that's okay! Take as long as you need on each week...there is NO RUSH!
How will I get the best results?
Be patient. Be consistent. And know that although you should be seeing some noticeable (and many times, big) progress in 4 weeks, you will continue to notice more significant changes in how you feel and how you move if you stick with it for months/ years/life!
Are there modifications for the exercises?
If you find that certain exercises seem to be too challenging or even uncomfortable, please don't hesitate to reach out to me via direct message (see the 3 dots at the top right corner of the app) so that I can give you a modification or alternative.
How can I ask questions?
You can ALWAYS send me via direct message (see the 3 dots at the top right corner of the app) to ask questions, celebrate progress, say hello...whatever you want!
Can I share my progress with you to stay motivated?
Yes, please do! If you post about your journey on social media, please TAG ME at @dr.paulhelms so that can share and celebrate your progress!

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