Mobility refers to your body’s
ability to move freely and without restrictions through full ranges of
motion. It is commonly confused with flexibility, however there are
some important differences.
Flexibility refers to the ability of a
muscle or muscle group to extend. Mobility refers to the
range of motion achievable over a joint or multiple joints. Whilst having a great
level of flexibility will almost always help create an environment for excellent mobility it is not the only element in the equation.
Stability is another important factor, if your stabilising muscles cannot support you as you move through a movement you will not be able to achieve a full range of motion - this means reduced mobility.
If you have poor mobility you will find simple primal movements like squatting, lunging, overhead pressing a struggle. You will also be far more susceptible to chronic injuries through likely muscle imbalances and compensations.
So we now know mobility is the product
of flexibility and stability and describes the range of motion you are able to achieve across one or multiple joints. Lets move on to discuss some effective strategies you can use to enhance your overall mobility. Dynamic Stretching Dynamic stretching consists of controlled movements that take you to
the limits of your range of motion but not beyond. An example would be
anterior/posterior leg swings or walking lunges to stretch the hip
flexors. Static Stretching Static stretching can be broken down into various sub categories
(passive stretching, PNF stretching etc) but all categories are
composed of various techniques that gradually lengthen a muscle to an
elongated position where the muscle is held for a set period of time
(normally around 10-60seconds). The Sports Science world is full of critics of static
stretching. Some say it is actually detrimental to human performance.
Many others will argue the exact opposite. From my personal experience
I have found static stretching to be a huge help in my mobility training. It is also very relaxing and calming. Soft Tissue Quality Removing triggers points, adhesions and scar tissue in your muscles
allows your muscle to function optimally. A good analogy
is to imagine an elastic band with a knot in it. When the band is
stretched, greater tension occurs either side of the knot and the band
will not stretch to its optimal length. The same thing happens
in your muscles when you are riddled with knots, trigger points and scar
tissue. To eradicate these problems you can see an ART
Practioner or other Deep Tissue Massage Therapist. Whilst very
effective this can get quite expensive. The more economical route to go
down is performing some self myofascial release techniques on yourself
with a foam roller or other related equipment. Enhancing your stability Enhanced Stability is created by a) strengthening your stabilising muscles and b) improving muscular co-ordination. This latter point is important, without the supporting muscles
firing in the right order and continuing to adjust as you move through
a movement such as a squat you will struggle to provide adequate
stability no matter how strong the individual supporting muscles are. Practicing movements is the best way to improve your muscular co-ordination. Hope these ideas have got you thinking about the various methods you can use to help enhance your mobility. The ability to move freely and fluidly is something we all take for granted as youngsters but is one of the first things to vanish as we age. In my eyes mobility training is one of the most important elements you can put into your training program. It will help create a life of pain free, unrestricted movement, few things are more precious than that!
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