MOBILITY
It’s not just about flexibility —
it’s about control.
Flexibility alone is not enough: being able to do the splits has little value if you cannot actively control that range of motion. This is where functional mobility comes in — it combines passive flexibility with active strength to create truly healthy, resilient joints.
FRC (Functional Range Conditioning) is a system developed by Dr Andreo Spina, based on neuroscience and biomechanics. It uses techniques such as CARs (Controlled Articular Rotations) and progressive loading at the end ranges of motion to retrain the nervous system and develop new joint capacities.
Daphné is trained in FRC and functional mobility. She integrates these techniques into her private sessions and specialised workshops. This approach is highly valued by high-level athletes, people recovering from injuries, and anyone looking to maintain healthy joints for the long term.
WHAT YOU WILL DEVELOP
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Active and controlled joint range of motion
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Strength at the end ranges of movement
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Prevention of muscular injuries
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Joint recovery and regeneration
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Body proprioception and movement awareness
JOINTS WORKED ON
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Hips · Shoulders · Ankles
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Spine (cervical, thoracic, and lumbar regions)
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Knees · Wrists · Feet
FRC VS YOGA
Two complementary approaches to movement
YOGA & STRETCHING CLASSIQUE
PASSIVE FLEXIBILITY
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Stretching of muscles and fascia
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Increased range of motion through relaxation
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Progressive results over several weeks
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Well-being, relaxation, and letting go
FRC & MOBILITY
ACTIVE CONTROL
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Neurological approach to movement
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Strength and flexibility developed simultaneously
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More sustainable and transferable results
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Athletic performance & longevity
The two approaches are complementary — Daphné often combines yoga, stretching, and FRC in her private programmes.
SUITABLE FOR
Functional mobility is for you if...
A particularly suitable approach for athletes and anyone who wants to better understand and improve their body in depth.
🌱
Curious about the human body
If you enjoy understanding how your body works and learning how to optimise it intelligently, FRC will be a revelation.
🎯
Advanced yoga practitioners
Add active control to a high level of passive flexibility — for a safer, deeper, and more sustainable practice.
🏋️
Athletes & sports enthusiasts
CrossFit, strength training, trail running, swimming, combat sports — mobility is one of the key limiting factors in performance.
💻
Office workers
Stiff shoulders, tight hips, aching wrists — FRC helps release these areas by addressing the cause, not just the symptoms.
🩹
During rehabilitation
As a complement to physiotherapy, FRC supports joint recovery after an injury or surgery.
👵
Healthy ageing prevention
Maintaining healthy joints is key to staying independent as we age — a regular mobility routine can make all the difference.
FORMATS
How to improve your mobility with Daphné
🔬 Themed workshops
LA MAISON YOGA PILATES - LA CIOTAT
🧑🤝🧑 Private sessions
AT HOME · ONLINE · LA CIOTAT & CASSIS
🧘 Integrated into yoga classes
ALL CLASSES
Occasional workshops focusing on a specific area: hip mobility, open shoulders, ankle and foot mobility. In small groups.
The ideal option — a personalised programme tailored to your specific joints, your pain points, and your athletic goals.
Daphné systematically integrates mobility exercises into her Vinyasa and Stretch classes to support better posture and movement quality.
YOUR QUESTIONS ANSWERED
What is FRC (Functional Range Conditioning)?
FRC is a mobility training system developed by Dr Andreo Spina, based on neuroscience and biomechanics. Unlike traditional stretching, which focuses on passive flexibility, FRC develops active movement control — meaning the ability to use your full joint range of motion with strength and precision.
It is based in particular on CARs (Controlled Articular Rotations), controlled joint rotations that help retrain the nervous system and create lasting movement capacities.
What is the difference between mobility and flexibility?
Flexibility is the ability to reach a range of motion passively — for example, touching your toes while bending forward.
Mobility is the ability to actively control that range of motion with strength and precision.
Being very flexible without mobility is like having a fast car without brakes. FRC and functional mobility training develop both together, creating joints that are healthier, more stable, and more efficient.
Who are FRC Mobility classes in Cassis and La Ciotat for?
Functional mobility is suitable for everyone:
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Athletes looking to improve performance and prevent injuries (CrossFit, strength training, trail running, martial arts)
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Advanced yoga practitioners wanting to add active control to their flexibility
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People with sedentary lifestyles experiencing joint discomfort (shoulders, hips, wrists)
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People recovering after an injury or surgery
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Anyone wishing to maintain good mobility as they age
Do I need to be athletic or flexible to start FRC Mobility?
No. All joints can be trained, and the programme is adapted to your individual needs.
The areas most commonly addressed include:
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Hips (highly involved in yoga and sports)
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Shoulders (often affected by sedentary lifestyles)
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Ankles (essential for posture and movement)
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Spine (cervical, thoracic, and lumbar areas)
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Knees, wrists, and feet
Which joints are worked on during FRC Mobility?
FRC can be applied to the entire body. Sessions focus on improving joint control, strength at end ranges of motion, and nervous system awareness according to your goals.
How does a FRC Mobility session with Daphné work?
A session usually begins with a full-body CARs routine (Controlled Articular Rotations) to assess and maintain joint ranges of motion.
Daphné then focuses on priority areas according to your goals: progressive loading at end ranges, PAILs and RAILs (isometric contractions), and neurological control exercises.
A session lasts 60 minutes and can take place at home, at the studio in La Ciotat, or online.
Is FRC Mobility compatible with yoga or Pilates?
Yes, these three approaches are highly complementary.
Yoga brings fluidity, breathing, and body awareness. Pilates strengthens deep muscles, posture, and core stability. FRC develops active joint control and functional movement capacity.
Daphné often integrates mobility exercises into her Vinyasa and Stretch classes. For those who wish, she can create a personalised programme combining all three approaches according to your goals.
Where do FRC Mobility classes take place in Cassis and La Ciotat?
Daphné offers private FRC Mobility sessions at home in Cassis, La Ciotat, Aubagne, and nearby towns, as well as online throughout France.
Themed workshops (hip mobility, open shoulders, ankle and foot mobility) are also organised occasionally at La Maison Yoga Pilates in La Ciotat.
MOBILITY & FRC IN CASSIS
A rare approach
in the PACA region
ENHANCE WITH
Functional mobility and FRC in Cassis and La Ciotat are offered by Daphné through private sessions and specialised workshops.
Few teachers in the PACA region are trained in these methods — making this an advanced and valuable approach for athletes and anyone looking for deeper body awareness and understanding.
Available with travel to Cassis, La Ciotat, Aubagne, and Marseille, or online throughout France.