Mobility - Lets move and groove
Mobility is not a glamorous topic by any stretch. It doesn’t sound cool and tough like weightlifting for gainz, crossfit, marathon running for dummies, or the ultimate weightloss diet…..BUT….we sure know about it when we don’t have it, whether through injury, age, or natural selection.
Anytime our mobility is challenged….and it will be challenged at some stage….life gets hard….often a lack of mobility also has pain attached to it…and when that happens it is just natural to avoid the pain like the plague or stepping in dog poo and the local dog park….you know its there and you have no intention of going near it!
Unfortunately avoiding pain, or avoiding any motion will cause tissue fibres to build up in the area which makes subsequent movement there a bit harder, then bit harder…until…..ever noticed those people that walk with a bit of a limp or can’t turn their head around?…that may even be you….poor mobility means the body will adjust accordingly and a new style of walking or turning your head will develop as you basic motor pattern….the body’s natural, subconscious go to movement. Once learned, the only way is unlearning and reforming a new skill, which may be as simple as walking straight and tall. Very unglamorous, but if you can’t walk straight, then other patterns change that incorporate walking, shopping, sitting, standing, making dinner in the kitchen. All these moves will have adjusted to cope with the limping walking pattern, and in a few years you will be forward leaning, turtle necked with chronic neck, shoulder, hip, back, knee, foot pain……
I wonder why?…. hmmmmm …...
The Why
Our joints are contained in a fibrous tissue sac called a joint capsule. This capsule is filled with synovial fluid that provides lubrication to the tissues inside. When a joint becomes immobile the fluid can build up and the tissue inside can’t move properly. This can lead to cartilage breakdown, tears, sharp pain, swelling, inflammation and so on
Not only do the joints suffer with lack of mobility but so does the musculature. The muscles are really a fibrous tissue thats surrounded and connected to your body by a honey comb like web called the fascia (check my Fasica blog for more information).
When a joint or muscle becomes immobile the body starts to compensate and use the joints and ligaments above and below to take up the slack and perform actions they were not really created to do. Like a cyclist’s knee doing an odd in and out movement which is caused by a faulty hip pattern. They may experience knee or back pain from this and focus on fixing that over and over again, not realising the actual cause of the knee pain is from a lack of external rotation in the hip. Its interesting isn’t it. The pain you feel is probably caused by another area and not the one you think it is.
What is mobility really?
Mobility is your ability to be able to move your body and limbs freely and painlessly through your desired movement. Pain is actually a good thing. It is the body asking you to stop a motion that is dysfunctional. You weren’t born dysfunctional in this way (most of us, so its a clue
Imagine that! Painless, free movement.
Just imagine your life, for a moment, if you were able to not have to think about aches and pains and just do what you wanted to do. You move free and there is no compromise you need to make to pick up rubbish from the floor, garden, play with the kids and grandkids.
Ahhhhhh…what a dream........
......... Ever watched a dog or cat stretch?
The animal world stretches without thinking. Make it a goal today to notice a cat, dog, bird, etc. Watch it stretch effortlessly. We can learn so much from these lovely animals.
So, when you stretch…in fact, do it now. Grab the kitchen counter and stretch your arms, back, legs, or do the moves in the video below
...... Do you feel good? Do you feel looser?
As you get older, if you haven’t worked on mobility your body will tell you all about it. It not only affects your ability to move but also your mental health. Studies have shown improvement on depressive states with specific movement and patients with Parkinson’s and alzheimers have also shown marked improvement with moving their bodies in full range. Mobility also is correlated with longevity and balance control, shown here, here and here
What can you do?
Start mobilising now, even if you are young and aren’t feeling sore, stiff or in pain. Studies show physical exercise will keep any future movement disabilities at bay. Here is a study showing regular physical activity in your 40’s can lead to a decreased risk of developing issues like osteoarthritis.
Make sure you move in fullest range you are capable of in each joint, ie; ankles, knees, toes, hips, fingers, spine, shoulders, wrists, head. The human body was created to reach, extend, grab, push, pull and rotate in many ways and if we don’t work on keeping these abilities, we will lose them. Pending on your current status, this preventative or remedial measure will be one of the best investments you could ever make for your body’s health, PLUS, you KNOW how good you feel afterwards.
Obviously someone like myself can help and diagnose faulty movement patterns in a person and recommend what to do specific to your condition, but thats not always possible and affordable for people. So let me give you some ideas.
Everyday
Start while you are still in bed or just out of bed.
Either on an empty stomach or after a glass of water.
Stretch and wriggle your:
- Toes
- Feet
- ankles
- Knees
- Hips
- Lower back
- Twist your back
- Waist
- Shoulders
- Elbows
- Wrists
- Neck
- Head
- Stretch to the ceiling
I have posted several other videos to facebook and YouTube. Have a look at those for ideas. My videos are aimed at those needing help and potentially haven’t got a lot of mobility. Feedback is very welcome, they are unavoidably amateurish at the moment, but I’d love to adjust the content to suit you.
Have a wonderful and movement filled day :-)