Mobility Challenge

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3 Weeks to better MOBILITY

Mobility is our ability to change and control their body position. Physical mobility requires sufficient muscle strength and energy, along with adequate skeletal stability, joint function, and neuromuscular synchronization. Your objective during the mobility challenge is improve range of motion (ROM) in all joints, but specifically those with pain. The increase in motion frequency has the potential to decrease pain and inflammation.

Mobility Defined

Understanding Joint function to improve mobility

• Hinge - such as in the fingers, knees, elbows, and toes, allow only bending and straightening movements in the sagittal plane.

• Ball-and-socket - joint, shoulder and hip joints, allow backward, forward, sideways, and rotating movements.

Notice as you look at your body, hinges are connected to ball-and-sockets (ie..wrist-elbow-shoulder). Pain generally becomes present when either your hinges freeze or ball-and-sockets become unstable.

The Enemy of Mobility

It is essential that we understand that the absolute WORST thing we can do for our mobility is SITTING STILL! Movement is lubrication for our joints. Movement decreases swelling, which improves pain. Therefore, the more we move the better we feel both physically and mentally.

Types of Stretching

Static Stretching - a stretch that is held in a challenging but comfortable position for a period of time, usually somewhere between 30 to 60 seconds. Static stretching is the most common form of stretching and is usually performed during general fitness routines.

Dynamic Stretching - a movement-based type of stretching. It uses the muscles themselves to bring about a stretch. It's different from traditional "static" stretching because the stretch position is not held.