Mobility, or joint mobility, is the ability to move a limb through the full range of motion, with control and without causing muscular restrictions in other areas. An all-encompassing definition that covers the mobility myriad is:-
"A movement-based integrated full-body approach that addresses all the elements that limit movement and performance including short and tight muscles, soft tissue restriction, joint capsule restriction, motor control problems, joint range of motion dysfunction, and neural dynamic issues."
by Kelly Starett
Mobility drills are exercises that promote mobility by taking the muscles, tendons, and joints through the full range of motion with the intent to increase efficiency and quality of motion. Sports, other recreational activities and general day to day tasks rely heavily on the musculo- skeletal system to perform specific muscle actions that will assist with the nature of the movement.
When a muscle lengthens during exertion, and then shortens during rest, it can lead to reduced range of motion, resulting in tightness. Daily behavioural patterns such as sitting behind a desk all day, or driving long distances have a tendency to exacerbate any form of restricted movement. Compromised movement can result in joints becoming overloaded which can increase the likelihood of picking up an injury. The benefits of implementing some form of mobility/movement into your daily routine is unquestionable, whether you’re a regular gym goer or daily desk jockey.
Some of the many benefits are as follows:
1) Reduce the likelihood of injury
There’s an extremely valid reason why this has been labelled numero uno. Being injured sucks! No one wants to end up on the side lines, the road to recovery can be frustrating and often a painful one. This is why doing your upmost to prevent it from happening in the first place should be at the forefront.
2) Improve performance
Encouraging a joint to work through a full range of motion will help you to become stronger. If you’re only able to operate in a specific range of motion, then you’ll only get strong in that range, often limiting certain muscles from expressing their true potential.
3) Improve joint health
Mobilising a joint encourages circulation of fluid within the actual joint and blood flow to muscles in the surrounding area. Joint hydration and blood flow are vital in helping prepare the body for ensuing workout or day to day demands.
4) Improve efficiency
If a joint is compromised, it can have a direct effect on how your body calls upon certain muscles to carry out a particular task. This can lead to movement compensations, which could potentially make matters worse further inhibiting movement efficiency.
5) Improve recovery
Joint stability required during training can cause a build up of tension which can linger in the days to follow. Encouraging movement in the joint, and increasing blood flow to the effected area can help improve recovery, and help relieve any aches and pains.
Mobility drills are extremely time efficient and very easy to administer. All you need is your body, a little space and 10 minutes of your time. That’s not asking much hey ;) Recognising the significance of mobility, and its value in day to day life in helping to prevent injuries, it lead me to create an online coaching product with mobility right at its core. AEI is all about addressing the individual at hand, prescribing a training program that is specific to them, tailored to the way they move. Mobility focused training is a powerful tool, it’s had such a positive impact on my clients and myself, and as a result, my aim is spread the love further afield. If you haven’t had a look yet, go check it out – click on the online coaching tab at the top of the page.
