Today’s topic is mobility versus flexibility. What it means for a joint to be mobile, the difference between mobility and flexibility, and strategies to improve mobility.
A mobile joint is a joint that is able to move through a full range of motion and apply adequate load throughout this range. This means that the joint is both stable and strong through its full range, allowing for efficient movement and reducing the risk of injury. Recently, you may likely be seeing a lot of videos and influencers doing mobility work, and I think that is awesome! But please do not think that mobility is a fad. Mobility exercises are seen in ancient movements such as tai chi, yoga, even muslim prayers!
Flexibility, on the other hand, is the ability to stretch and bend without discomfort or pain. While flexibility can be beneficial for certain activities, it does not necessarily indicate good joint health or mobility. If you can bend down and touch your toes, me
ans you have great hamstring flexibility but that does not mean you have adequate hip or low back mobility.
Good joint mobility is important for overall physical health, as it can improve athletic performance, reduce the risk of injury, and promote efficient movement and posture. Each bone in our body is connected to something else. When a bone is connected to another bone, that is a general idea of what a joint is. There are 206 bones and over 360 joints in our body.
So, how can you improve joint mobility? Don’t worry, I will show you! But first, mini lecture on the basic principle. Figure out the range of motion that the particular joint has and then go through that range. Boom.
The major joints in your body to think about are usually the ones with the most available range of motion to begin with. Let’s start from the top down - neck, upper back, shoulders, wrists, mid back, low back, hips and ankles. When you prefer certain sports or activities then you’ll definitely have to focus more on the joints needed for your sport! Soccer players need to focus more on the hips and ankles, boxers on wrists, shoulders, mid back. You - yes you, Mr or Miss desk
worker - you definitely need hips, shoulders and full back! Now for the good stuff, let’s get into a routine. I want you to also pay attention and notice if you experience any limitations at certain ranges or a pinching or feeling of discomfort.
Check out the attached PDF for the full body mobility routine.
This is a sample list of 5 mobility warm up routine exercises. Followed by 9 strength exercises. Mobility and strength is crucial to living a pain free and mobile lifestyle. I have chosen to target the larger joints in the body, such as the shoulders, hips and spine. Although if you're experiencing pain or discomfort during exercise or limitations with any of the previous movements - do not fret! You may be an experienced lifter or an exercise avoider, but this may still be day 1 of your mobility journey. Every one of these exercises can be made more or less difficult.
As a chiropractor, I do believe that every individual is different, and unique. Often, it may be important to seek professional advice from a physiotherapist or a chiropractor for specific advise or questions.
Research studies have shown that incorporating mobility exercises into your routine can improve joint health, reduce the risk of injury, and improve overall physical performance. Sport specific mobility will do you even better.
We discussed the difference between mobility and flexibility. Joint mobility is crucial for overall physical health and performance and by incorporating mobility exercises into your routine and seeking professional advice when necessary, wherever you are currently, you can improve your joint health and reduce the risk of injury. Remember, move freely to live fully!
Cool way to contrast flexibility vs. mobility!