Mobility, Stability, Stretching, and Self Care
The Foundation of Movement
What is Mobility?
Mobility is the cornerstone of physical health and athletic performance. It all starts with the ability to move freely, confidently, and pain-free in a variety of directions, both in sport and daily life. Good mobility allows you to perform everyday activities with ease and engage in sports and exercises with efficiency and effectiveness. It involves not just the range of motion of your joints, but also the flexibility and responsiveness of your muscles and connective tissues.
What is Stability?
Stability refers to the ability to control the movement and position of your body, especially during dynamic actions and changes in posture. It involves the coordination and strength of muscles to maintain proper alignment and balance. Stability works in tandem with mobility to ensure that movements are controlled and safe, helping to prevent injuries and enhance performance. Proper stability requires strong core muscles, balanced muscle activation, and good proprioception (i.e. being aware of your body's position in space).
The Role of Mobility and Stability in Daily Life
In daily life, mobility affects everything from simple tasks like bending down to tie your shoes, reaching for an object on a high shelf, or walking up and down stairs. When your joints and muscles are flexible and responsive, these movements are effortless. However, as we age, decreased mobility can make these tasks challenging, leading to discomfort and a reduced quality of life. Stability ensures that these movements are not only possible but are performed without compromising safety, reducing the risk of falls and injuries.
A Joint-by-Joint Approach to Mobility and Stability from the Ground Up
A joint-by-joint approach recognizes that different joints require different focuses to function optimally
Foot Joint: Stability
Ankle Joint: Mobility
Knee Joint: Stability
Hip Joint: Mobility
Lumbar Spine (Lower Back): Stability
Thoracic Spine (Upper Back): Mobility
Scapula (Shoulder Blade): Stability
Glenohumeral Joint (Shoulder Joint): Mobility
This concept was taken for Physical Therapist, Gray Cook's book, “Movement”
This approach can be helpful for a self assessment. For example, if you notice your ankle feels tight and that joint should be mobile, you may want to add in exercise that can help that joint move more freely. As you read further along you will be given some strategies to address mobility issues.
This concept is important because - your body is going to do whatever you tell it to do. If a joint is restricted and it should be mobile, your body may get the mobility you are asking for, from a joint that might not be designed to do it.
