What is mobility?
Let’s first start with the definition of mobility: noun, the ability to move freely and easily. What is important to take from this definition is that mobility is an ACTIVE motion. Whereas if we look at flexibility: noun, the ability to bend easily without breaking. Flexibility is the action of bending something, say a joint, without reaching resistance - also known as PASSIVE motion.
Okay, now what does this matter when explaining what mobility is?
Mobility is a tool that we can utilize daily at any time to reduce the stiffness, popping, cracking — overall noisiness of our joints. Does that catch your attention?
Good, I’m glad you’ve read this far!
These noises that we hear from our joints with movement is due to the stagnant synovial fluid within our synovial joints. These joints rely on movement to produce lubrication within the joint. Much like how we use WD-40 on squeaky hinges we have to use movement to produce the lubrication within the joints to reduce the noises!
Okay, movement creates lubrication to improve function of the joints. Now what do I do — just shake my body around and I’m good?
Not necessarily. Being a little more strategic can provide more benefit with less energy expenditure.
The first thing to think about is how does each joint move? I know you probably did not go through extensive anatomy training like what Physical Therapy school provides, but let’s think about the knee, for example, there is an extension (straight) component as well as a flexed (bent) component. For the sake of mobility of this joint we would want to work in these two directions. Slowly and mindfully. Repeated as many times as feels good. Likely you will do one knee at a time. I find that I feel the best when I do this laying on my back and holding my thigh, especially in the morning prior to getting out of bed.
I, personally, spend about 5-10 mins each morning prior to getting out of bed to perform basic full body mobility. Some days I focus more on certain areas depending on what is feeling the most stiff, but ultimately I address my entire body. Since my career is spent in my car for most of the day I wove this routine into my mornings to reduce stiffness and pain after a full day of driving East and West across the south Denver Metro area!
I will be hosting a further in depth masterclass on this topic February 21st, 2024 at 5 pm MST (7EST/6CST/4PST). During this class we will cover a general mobility routine with a provided handout. Sign up for the course under Virtual Classes tab. I hope to see you there!
