THE IMPORTANCE OF MOBILITY
- May 30, 2023
- 3 min read
In a traditional strength training program, mobility is often overlooked as it doesn’t sit at the top of the agenda like 1RM lift would. However, the research and benefits of a long term mobility plan are far greater than hitting any 1RM lift.
We are told from an early age that if we are sore or feeling tight we need to ‘stretch’. If we really want to optimize athletic performance, improve mobility, reduce the risk of injury and prevent muscle soreness we need to do more than just ‘stretch’. When speaking about stretching I’m referring to sitting in end-range positions. The main issue behind just stretching is that we are only thinking about one area of our physiological system (the muscle). It doesn’t pay any attention to the other key components that are really going to make a difference to us, it doesn’t address the position of our joints and what's happening at the joint or our motor control (Motor control being the ability to control, regulate and direct the accurate and specific mechanisms to create movement).
We need to pay attention to these areas as much as we do just our muscles, that’s when the term mobilization comes into it. In his book, Supple leopard Dr Kelly Starrat defines mobilization as ‘a full-body approach that takes into account all the elements that limit movement and performance. These elements might include short and tight muscles, soft tissue and joint capsule restriction, motor control issues and joint range dysfunction’
So, in short, what Dr Starret is saying is that mobilization uses many different approaches to create a toolbox for us to improve our capacity to move and perform effectively.
Let’s now look at some of the rules for mobility.
SEVEN RULES OF MOBILITY
TEST AND RETEST How do we know if we are improving without testing, we’d test our lifts so why don’t we test our mobility. Whatever your individual focus area is, find a way to test it and do so every 4 weeks to make sure we are progressing. If we are not we might need to think about changing the way we are mobilizing the area.
IF IT FEELS SKETCHY, IT’S SKETCHY Mobilizing restrictive tissue is often uncomfortable that’s a given, however, there is a difference between discomfort and pain. If you think you are injuring yourself you probably are, if you think something is tearing it probably is. Mobility should be uncomfortable but not painful.
NO DAYS OFF The number 1 rule when it comes to improving any area of your life! Consistency is always the key. Mobility is no different. We are often trying to correct improper movement that has accumulated over many years, through mobility. Retraining these movement patterns requires many hours and days of consistency.
MAKE MOBILITY REALISTIC In a dream world we would be able to drop into the splits and have no mobility issues, and for some people that is realistic but for many, it’s quite frankly not. As per my last point, we have to think about how long these poor movement patterns have been created and how long it will take to iron these out.
ALWAYS MOBILIZE IN A GOOD POSITION Mobilizing in a bad position is never going to get you the results you need, in fact, it’s going to do the complete opposite and maintain bad movement within the body. Focus on fixing the position to where you should be, then mobilize from there.
DON’T GET STUCK IN ONE POSITION, EXPLORE. This doesn’t mean we should explore end ranges that we may not have, but it does mean we can explore areas of tightness that need work. Remember everyone is individual and needs mobilization in different positions. Target the areas that feel the tightest not just what the workbook says.
DON’T MAKE A PAIN FACE.
Mobility should never hurt. It might not always feel comfortable but if you are ever in pain when doing an exercise you probably aren’t doing it right. Reset and start again working to a point of mild tension NOT pain.
By Hariharan. V
DYOFITXⓇ Instructor
DYOFITXⓇ does not provide medical advice, diagnosis, or treatment. Any information published on this website or by this brand is not intended as a substitute for medical advice, and you should not take any action before consulting with a healthcare professional.
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