10 Mobility Lessons I Wish I Knew Sooner

10 Mobility Lessons I Wish I Knew Sooner

I’ve made a TON of mistakes.

Made excuses to skip my warm ups that lead to overload and injury.

Slacked on my mobility work, which led to improper recruitment patterns and pain.

Ignored aches and pains until it was too late and I couldn’t train the way I wanted…

I’ve learned far too many lessons the hard way…

But I want to help you avoid the same frustrations and pain…

That’s why I’m going to share 10 key mobility lessons I’ve learned to help you avoid making the same mistakes and move and feel your best no matter your age!

Because so often what we even blame on our age is simply previous aches and pains and training practices coming back to bite us in the butt!

Sooo the first mobility lesson I wish I’d known sooner was…

#1: It’s Not Just About Form.

I’d always prided myself on having good form. 

But good form doesn’t mean you’re always using the correct muscles.

Actually mimicking proper form may be leading to you overusing muscles not meant to carry the load and seeking out mobility from joints that aren’t really meant to provide that range of motion.

The more advanced we are too, the more we know how a move SHOULD look so we force that movement pattern, using whatever is needed.

And this can result in overload and injury just as much, if not sometimes even MORE than improper form. 

Because we’re forcing a movement we can’t actually perform properly!

So focus not just on form and how the movement looks but your recruitment pattern and what you feel working!

If you can’t feel the correct muscles working, you haven’t earned that movement.

Instead you need to regress to then build up or you need to swap to a different variation you can perform properly as you address the underlying mobility restrictions and muscle weakness! 

#2: The Point Of “Pain” Isn’t Always Where The Problem Started.

When we end up with a shoulder injury, we blame our shoulder. 

Back pain, we blame our back. Often we even think, “Oh this area is injured because it was weak.” And then we overwork the muscle further trying to rehab it. 

But this only perpetuates the issue.

Because often injury occurs due to overload.

Our back becomes overworked because our glutes or abs are weak or not being used efficiently during movements.

Or a lack of thoracic extension leads to us seeking out mobility and stability from our shoulder during the overhead press that it isn’t meant or able to provide. 

Issues elsewhere lead to the injuries.

Often where the pain is isn’t where the problem started.

And this is why, when we are addressing aches and pains we can’t get so focused on the aches and pains only.

We need to assess movements and how joints and muscles are working together.

Because limitations in mobility or instability at one joint, say your ankles, can impact your movements all the way up your body, resulting in overload and injury.

That ankle injury from years ago, may now be why you have knee pain! 

This is also why resting a previous injury isn’t enough.

Which is actually the next big lesson I learned…

#3: Resting An Injury Doesn’t Make It Go Away.

When we have aches and pains or injuries, we first turn to rest to help the pain go away.

While resting an area can be a key first step in recovery, it doesn’t change why the overload occurred in the first place. 

So if you just take time off till something feels better then go back to training as you were, you may just end up injured again. 

You haven’t taken time to address where the mobility restriction was. Or what muscle was weak and led to overload.

You haven’t changed your form or your recruitment patterns. 

And if you don’t address what led to the injury and overload, often you’re just going to end up injured again from doing the same things.

Now you may be thinking, “But I’ll just avoid those movements.”

But this isn’t really a long-term solution.

So many of those movements we do in everyday life.

And at some point, that weakness or mobility issue is going to pop back up.

Instead of just resting, we need to take things back to basics and include the prehab work needed to truly address what added up in the first place.

This can help us from falling prey to this injury becoming chronic so we can consistently train the way we want to see results!

Which is why you need to see prehab as a 3-part process.

And this is lesson #4, which has been the biggest game changer for me so that I haven’t had another injury sideline me and I’ve been able to nip aches and pains before they add up…

#4: Prehab is a 3-Part process.

Addressing an ache or pain means not only relaxing overactive muscles, but improving your joint mobility and even activating underactive muscles to improve stability.

There are multiple components to making sure muscles are working as they should be and joints have the proper range of motion.

Not to mention, the longer we’ve potentially ignored an issue, the more that has built up as we’ve compensated.

It’s why the process of foam rolling, stretching and activation was the biggest game changer for me and I’ve seen it have the biggest impact on my clients functional fitness as well.

It’s why I even had a client say to me “I’m moving better now than I did in my 20s and 30s!”

None of these components alone have the same impact.

The system as a whole is what makes each part so effective.

The foam rolling helps relax overactive muscles we may even tend to overuse. 

The stretching, especially dynamic stretching used prior to a workout, helps mobilize our joints and return muscles to their proper length-tension relationships. 

The activation then continues to help mobilize joints, stretching muscles through a process called reciprocal inhibition as it works to activate underactive muscles. This activation helps improve our mind-body connection to better use these muscles to carry the loads they should when we train and move. 

This process works together to help address all components needed to avoid us perpetuating the overuse, overload and injury!

But even as game changing as this process really was for me and as much as I credit this with even helping me be able to lift more…

You can’t out mobility work your other movements.

Your workouts have to complement the mobility work you’re doing.

Lesson #5: Strengthen Through A Full Range Of Motion.

You’ve done that prehab work to be able to move through a full range of motion and use the correct muscles…

But if you don’t now do the work to actually strengthen the muscles through the range of motion you’ve prepped your body to be able to handle, you won’t maintain it.

If you lift and do half squats after working on your hip mobility, you’re going to only have stability and strength through that smaller range of motion. And you’re going to tighten things back up. 

So basically it’s going to feel like all of your mobility work isn’t adding up and is a waste.

But it isn’t.

Instead, you have to check your ego, and use lighter weights to move through the full range of motion you’ve established with the 3-part prehab process. 

But it’s key that we do adjust the range of motion of exercises to build strength through the range of motion we want!

Now…The next big lesson I learned was oddly a mindset shift….and something I think we too often just ignore…

And it has to do with IMBALANCES.

Every notice one side is weaker? Or that you have stronger muscles around a joint causing restrictions? 

#6: Well, Those Imbalances Are Worse Than Inflexibility.

Feel like the tin man over gumbi? 

Honestly just being inflexible, while something you may want to work on isn’t as bad as we often make it out to be.

If everything is tight, you’re at least EVEN in how you can move.

It’s less of an issue if you can’t touch your toes than if you can’t touch your toes but you can do the side splits. 

This imbalance of muscle flexibility around a joint can lead to overload and injury as you have more movement and potentially less stability in one plane of motion.

It’s why you may need to do imbalance prehab work to address the issues, relaxing only specific muscles while activating others.

It’s why you may need to pay attention to including movements in specific planes of motion and even working specific muscles more! 

And it’s not just discrepancies around a single joint that we need to pay attention to but imbalances between sides.

If one side is mobile and the other isn’t? If one side is stronger?

This can lead to overload of the stronger side when the weaker side can’t keep up. 

Or it can lead to the weaker side becoming overworked and muscles compensating as it tries to keep up with your dominant side.

Imbalances need to be addressed.

Whether it is holding back our stronger side, doing more reps using rest pause technique on the weaker side or even ONLY including unilateral moves so the stronger side can’t take over, we need to make sure we’re addressing those imbalances. 

#7: Flexibility And Mobility Depend On Stability.

Ever move a joint through a bigger range of motion and then go to lift and find you can’t really move through even half of what you had been able to do with your own bodyweight? 

This may be an issue with stability!

Far too often the emphasis is put on flexibility and mobility…

We talk about stretching and mobilizing joints to improve our range of motion and squat deeper or press overhead properly. 

But part of what allows a joint to move through that full range of motion as we correctly recruit muscles to power the movement is STABILITY.

If a joint doesn’t feel stable, your mind is going to restrict the range of motion you can work through.

So if muscles aren’t strong enough, the joint movement may be limited or your active flexibility may seem a lot smaller than what you’re able to do in a static or passive position.

And too often we ignore this signal and push through with heavier loads anyway.

This is then what leads to aches and pains and us seeking out strength from muscles not meant to carry the load or a range of motion from a joint not meant to provide it.

This is why that activation component or even some lighter load work and isometrics…the stuff that doesn’t seem as sexy or hard, may be so key! 

We also don’t want to ignore this instability because it may hint that we actually aren’t properly addressing muscle tightness as well…

#8: A Tight Muscle Doesn’t Always Need To Be Stretch.

Pull a rubber band and stretch it out and it’s going to feel tight.

Decide to stretch it further because it feels tight and you’re going to snap it.

Muscles don’t just feel tight when they’re shorten.

They can also feel tight because they are overstretched.

This is why paying attention to joint stability and even lesson number 2 (that the point of pain isn’t always where the problem is) is so key.

Everything is connected.

So we need to assess overall postures and movements to really see what is going on over just honing in and looking at a muscle in isolation at times.

Our hamstrings are a prime example of this.

Too often they are tight from being overstretched due to tight hip flexors from sitting so much. 

This daily posture can make us feel like we need to stretch our hamstrings, when actually it is our hip flexors that are shortened and in need of stretching.

And due to them being overly lengthened and this overall posture, our hamstrings may also be overworked.

This can create instability at our hip and even our knee, leading to more issues and not just putting our hamstrings at risk for being pulled.

And if we were to just say “My hamstrings feel tight” and stretch them more?

We may even be making matters worse.

It’s why we need to truly look at how muscles and joints function together and our overall movement and recruitment patterns.

Too often we don’t ask ourselves, “What do I feel working?” 

Because if we did, we may notice our hamstrings compensating in moves for our glutes only further perpetuating the feeling of tightness!

And if you’re thinking, “But I don’t have time to address all these things…”

#9: 5-Minutes Is All You Need.

So often we don’t do anything because we feel we can’t do enough.

But if we can just commit to 5 minutes a day of mobility work and do that daily, that time will not only add up but the daily consistency will help results build. 

This is why you need to stop skipping your warm up! 

Which is actually what I was originally going to call this lesson.

But even when it relates to your warm up, you don’t need 15 minutes or a ton of time to prep your body.

That prehab process can be used efficiently to mobilize and activate what you plan to work that day!

Doing a little each day to grease the wheel pays off over letting things add up so you have to peel back each layer that’s built up.

So stop stressing about doing full recovery sessions more frequently even. Just focus on 5 minutes, even if that 5 minutes is an intentional warm up that you don’t skip! 

You’ll be surprised by how even that warm up helps you move better in your workouts to get more out of each session and strengthen through that full range of motion to actually make your mobility work add up even more! 

Which leads me to biggest and most important lesson of all…

#10: Rehab becomes Prehab.

Let’s face it…many of us have had aches and pains and injuries in the past.

Things that are “better” now…

So we get lazy about continuing to work on our areas of weakness. And then when we least expect it, aches and pains rear their ugly heads. 

This leads to us feeling frustrated that we can’t ever fully seem to get momentum with things.

But this is why rehab becomes prehab.

What we did to make things “better” needs to be done proactively to keep things working well.

Otherwise we default back into old recruitment and movement patterns. 

So instead of having to spend a ton of time being reactive or not training the way we want, keep in that mobility work as part of your warm up.

And if you do notice things popping up, don’t be afraid to step back and address those weak links.

Honestly, with all of these lessons, it’s really about being aware and being intentional in our training so we can address things before they really add up!

The more aware we are of how our body is feeling and our movements, the more we can modify and progress as we need to keep training consistently while feeling and moving our best!

Ready for workouts that have the prehab work done for you?

–> Check out Dynamic Strength

 

Flexibility Secrets To Make You Feel Younger

Flexibility Secrets To Make You Feel Younger

Ever feel like you wake up and everything is more sore tired and achy than it used to be after your hardest workout?

Like you aged even a decade overnight?

Feel like your flexibility just POOF, disappeared?

What if I told you that to get it back there was one simple solution….

Stop just stretching more.

Because while most of us think we want to be more flexible, what we actually want is more than that.

We want to improve not only our flexibility but also our mobility and stability.

We don’t want to get up out of bed and feel like everything is in need of oil.

We don’t want to struggling with aches and pains going up and down stairs or getting up and down off the ground.

We want to feel like we can take on any hiking, biking or fitness challenge that comes our way.

That’s why I want to share 4 common reasons why our flexibility work isn’t often paying off the way we’d like and how we can get better results faster.

 

But first I want to clarify what the heck these three terms – flexibility, mobility and stability really mean.

Flexibility is really the ability of a muscle, or muscle group, to lengthen and stretch.

Mobility is the ability of joints to move through a full range of motion.

Stability is the ability to control and maintain joint movement and position.

All three of these things are linked. If you don’t work on all three components ultimately you won’t see the results you’re really after.

Without proper muscle flexibility, you will have restricted joint range of motion and stability.

Without proper joint range of motion, you’ll have restricted muscle flexibility and joint stability.

Without proper joint stability, you’ll have restriction joint mobility and muscle flexibility.

When we realize how much each component impacts the other, we can adjust our training to address all three components together to see better results faster.

And often not seeing these 3 components as linked is why our flexibility training is getting us the benefits we’d like.

Now how can you make changes that don’t waste your time and have you feeling like you’re moving better than you did a decade ago?

#1: We’re spending time stretching muscles we shouldn’t.

If a muscle feels tight, we often think we need to stretch it.

And while many muscles that feel tight can actually be shortened and in need of stretching, we have to realize that this isn’t always the case.

When this isn’t the case, stretching can actually make matters worse.

So it’s key we are able to determine the underlying cause of tightness first.

A muscle can become tight because of a lack of joint stability or even improper joint mobility or alignment.

Our body wants to protect itself.

If a joint is unstable, it will do what it can to create stability, which means potentially creating muscular tension.

It may mean we create tension in a muscle that really shouldn’t be working that hard to provide that stability.

Until you actually address the muscle that is weak and underactive not supporting the joint the way it should, this muscle will keep becoming tight no matter how much you stretch it.

And even stretching it may perpetuate the instability already there or make it harder to activate the underactive muscle.

Stretching may also make matters worse if a muscle becomes tight because of joint alignment or restricted joint mobility.

Muscles can feel tight because they are actually overstretched.

Take for instance our hamstrings.

They are actually a great example often of a lack of joint stability and joint alignment or positioning causing tightness over a muscle actually being shortened.

So many of us have thought to ourselves “I need to stretch my hamstrings more. They feel so tight!”

But often in the case of our hamstrings, they are actually overstretched due to tight hip flexors from sitting far too long at our computers or traveling in our car.

They may also be tight because of underactive glutes not doing their part to help with pelvic alignment and hip stability so tension is created to help provide stability where it is lacking.

Because of this, while it may feel like you should stretch your hamstrings, stretching actually makes matters worse.

Instead you’d be better served by doing activation work for your glutes and stretching of your hip flexors to restore proper joint mobility and stability.

This correction of postural distortions will ultimately actually HELP your hamstring flexibility without stretching them!

Which leads me to reason #2 we often aren’t seeing the results we’d like from our flexibility work…

#2: We’re not focusing on engaging the opposing muscle group during stretches.

How many times have you done a stretch and just tried to feel the muscle stretching?

Most of us have done this.

And sometimes you even do a stretch and think, “I don’t really feel this that much.” Priding yourself on how flexible you even are in that position.

Or…

“I stretch this all of the time, why isn’t it helping!?”

I see this often with hip stretches.

People supposed stretch their hip flexors a ton, but they never see improvements in their hip mobility.

But it’s because they actually aren’t really stretching the muscles they think they are in the movements.

Too often with moves we go through the motions, mimicking the movements.

And our body takes the path of least resistance, often finding mobility or flexibility from the easiest areas…often the areas that aren’t even tight.

So we end up doing a hip flexor stretch to arch our lower backs or not engage our glutes.

Instead of just mimicking a movement pattern or even thinking about the muscle we want to stretch, we need to focus on engaging the opposing muscle group.

The muscle driving the stretch.

If you want to stretch your hips, focus on squeezing your glutes to drive the hip extension.

If you want to stretch your chest to prevent those rounded shoulders, focus on engaging your upper back to open up your chest.

Not only does engaging the opposing muscle group stretch what you’re trying to stretch, but it can also improve your mind-body connection to activate underactive muscle groups which will also improve your joint mobility and stability as well!

If you’re looking to learn more about specifically improving your hip stretches, check out the video HERE.

#3: We’re sabotaging our flexibility gains with our strength workouts.

Strength work is essential if you want to maintain your flexibility, mobility and stability.

However, too often we do our strength training only working in one plane of motion or not through the fullest range of motion we truly can.

If we want to be more flexible, more mobile and more stabile, we need to build strength through a full range of motion.

This takes what we may passively be able to move through and makes it an active movement we can control.

Only when you do your strength work through a bigger range of motion do you keep the flexibility of muscles you worked hard to create.

If you do your strength work in a small range of motion, you will keep just tightening muscles back up!

So if you’ve worked to improve your hip flexor flexibility and hip mobility, make sure your strength workouts do include movements to go through this full range of motion even if it means going lighter to start.

Lunge lowering your knee to the ground.

Perform step ups from a higher box.

But strength through that full range of motion to maintain it!

Otherwise your flexibility and mobility work will constantly be negated by your other training and you won’t then improve your joint stability through that full range of movement!

#4: Stop just including a “recovery” or flexibility workout.

While having a day set aside each week to specifically and solely work on your flexibility, mobility and even stability is amazing, you need to address these components every single workout to see the best results as fast as possible.

We get good at what we consistently do.

And most of us aren’t truly patient enough for a single weekly session to add up over time.

Not to mention so much of the postures and positions we put ourselves in on a daily basis work against what we’re trying to accomplish.

So if we want the best results possible, every warm up should include this flexibility, mobility and stability work.

And this is why that 3-Part Prehab Process is so key!

By including foam rolling, stretching and activation exercises every single warm up, we can consistently be doing small amounts of the mobility work we need more often, especially to reverse our daily postures.

And not only that, we can prep our body to move better during our training so we can strengthen through that fuller range of motion, maintaining the muscle flexibility we’ve worked hard to create.

Doing this mobility, flexibility and stability work in our warm up also allows us to make sure the correct muscles are working so we don’t perpetuate muscles being overused and becoming tight due to improper joint alignment or instability.

Instead of stressing a super long flexibility workout, try just even 10 minutes as a warm up before every workout! Those small consistent sessions done to help you get more out of your workouts will add up more than you realize!

For my full podcast on the 3-Step Prehab process, click HERE.

Just remember if you want to improve your flexibility, you can’t ignore the importance of also working on your joint mobility and stability.

Be intentional with your training and realize that you want to always include things with a purpose while you focus on what you truly feel working!

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