Mobility THEN Stability By Karen Luchini
- Mobility is a prerequisite for stability! You can’t stabilize a joint if it doesn’t have enough range of motion to move properly. Stability relies on controlling movement within a functional range of motion. If range of motion is restricted due to joint stiffness, muscle tightness or other soft tissue restrictions, you may compensate during stability exercises and develop a faulty movement pattern……which could lead to other issues.
- Restrictions in mobility cause compensatory strategies! For example, if the shoulder is stiff, one may have excess movement in the shoulder blade in order to lift their arm. Poor movement can lead to pain and injury elsewhere. In this case, perhaps the neck or upper back.
- Mobility work creates the foundation! Once mobility is restored, the muscles, tendons and nervous system can be trained to stabilize the joint through its full range of motion.
Neuromuscular control is more effective with full mobility! Restoring normal joint motion first makes it easier for the nervous system to learn and execute proper movement patterns. Stability training includes things like balance, control and core work.
- The sequence in effective rehab and performance training is Mobility – Stability – Strength. Mobility: restore normal range of motion. Stability: Train control and coordinated movement within that range of motion. Strength: build force and power on top of that mobile, stable base.
Happy Training Everyone!!!