The Holy Trinity of Mobility
The Trinity of Mobility
When I first started training at the age of 13. I was fat, slow, and I had no concept of stretching and mobilizing or even a simple warm up! I have found through experiences with my clients this is not uncommon for beginning lifters, runners, and pretty much any other potential athlete wondering through the gym lacking proper instruction. Being ignorant to the prehab and rehab necessary to remain healthy, active, and strong I eventually backed myself into a corner. Where my progress and how much weight I could lift stalled and my injuries increased. Now if you’re a bigger or an expert if you are plateauing defiantly look to your programming. However, also look at your mechanics! How is your body moving and feeling? You still ignoring that low back pain? Or that ugly high squat that can’t get any lower because your hips just won’t let you get there? In there lies a component to your lake of progress!
SO...How do you fix it?
We need you to gain back your musculoskeletal balance. Restoring our kinetic chain or, other words restoring our proper posture, proper positioning and recruitment patterns we can fix our weak and lagging muscles. By doing so propel you into a new plane of athleticism. This will become a regular part of your routine once fixing your current postural issues or muscular imbalances. You need to look to maintain the integrity your body has built up and the only way to do so is by maintaining a regimen of proper recovery.
The almighty trinity!
1.) Soft tissue therapy - this is your foam roller, lacrosse balls, and anything else you use to help break tension across your body. It helps restore the length of your muscles. Imagine if a tight muscle is as a rubber band with a knot in it. Soft tissue therapy will allow you to remove that knot and allow the band to stretch freely.
2.) Stretching - this is the one component of mobility than most people do on a regular basis but still not often enough or long enough. One of this forms the stretching that I found has been PNF stretches (proprioceptive neuromuscular facilitation stretches) also called contract-relax. Stretching is how you restore lost range of motion in a troubled area this will allow for proper recruitment patterns be restored as well to the target area.
3.) Joint distractions - joint distractions create space for your joints to move. Over time when an area has been locked down by a lot of tight soft-tissue the joint in the space between to become compressed losing its ability to articulate making for very inefficient patterns. During distractions use resistance bands and other objects in a way to create space in a joint artificially after doing so you then proceed to run through a series of pretty basic stretches. However, now the joint will have its restored sliding surfaces allowing you greater range of motion in the stretch making for a more effective stretch and restoration of synovial fluid in the joint. The synovial fluid acting like oil on a rusty door hinge gives you back real range of motion free of pain and discomfort.