Mobility As Maintenance: Limited Range Creates Stress Even Before you Lift
Do you suffer from tight joints?
Can’t move like you “used to” in the glory days of youth?
Do you wish normal daily movements weren’t stressful?
Maybe it’s time to consider simple joint mobility work!
Our bodies rely on 10 primary joints within the Human Movement System that allow a wide range of movement.
Mobility is our ability to move freely and easily, while stability is our ability to maintain posture and support joints during movement.
Mobility joints include the ankle, hip, thoracic spine, shoulder, and wrist, while stability joints include the foot, knee, lumbar spine, cervical spine, and elbow.
The goal is for each joint to perform its primary role rather than becoming dysfunctional and compensating for another.
Before you build strength, you must restore movement.
Tight hips, stiff shoulders, and limited range of motion don’t just affect workouts-they increase stress on joints, reduce circulation, and make everyday tasks more taxing.
When mobility is restricted, the body compensates, and compensation under load eventually leads to breakdown.
So how can we move the needle in the right direction?
Let’s see what our weekly challenge is!
CHALLENGE OF THE WEEK:
Here are 3 Exercises to help with Hip Mobility (a common mobility joint area to improve):
Figure 4 Glute Stretch: Lie on your back, lift your knees above your hips, cross 1 shin over your thigh, turn your hip outward, flex your foot, hold for 45 seconds, switch sides.
Tabletop 1-leg Hip Circles: Make tabletop on hands and knees, hover 1 knee off ground, circle it 5 times to the left, switch directions, repeat on the other side. Only hips move.
90-90 Hip opener Low Lunge: Kneel on ground, step 1 foot forward into lunge to create 90 deg in both legs, use your core to stretch the front of your hips. Hold 45 sec/side.
REFLECTION:
Which mobility joints are stiff?
What is that stiffness preventing you from doing?
What is one healthy action you are committed to doing this week to invest in a healthier you?
NEXT STEPS:
As you come along this weekly year-long journey, I invite you to a complimentary 90-minute taste at what it looks like to experience a Healthy Culture in your teams, organizations, and homes. Find out more about our Healthy Culture Seminar through this link.
->Want to get clearer, specifically, on your Physical Health?
Contact me via any of these communication mediums , I’m happy to help!
In your corner,
Darien
*Powered by: Armored & Anchored Coaching
