Athena Vale
Increasing muscle mobility is an important aspect of fitness and health. Mobility refers to the muscle's full range of motion, and it is different from flexibility, which is the ability of connective tissues to temporarily elongate. While flexibility is important, mobility focuses on the strength and control of a joint, especially at the end of its range of motion. Poor mobility in one joint can cause pain in other areas of the body, so it is important to improve and maintain muscle mobility through various exercises and techniques. This includes controlled joint articulations, contract-relax stretching, soft tissue work, and addressing movement habits. By improving muscle mobility, individuals can enhance their overall health, reduce the risk of injury, and improve performance in sports and fitness training.
| Characteristics | Values |
|---|---|
| Mobility work | Improve your ability to move |
| Mobility and flexibility | Go hand-in-hand |
| Mobility work | Can be done in standing, sitting, or on all fours |
| Mobility work | Can be done in isolation or in combination with other body parts |
| Mobility work | Can be done in straight lines, circles, or figure eights |
| Mobility work | Can be done slowly to gain greater control |
| Mobility work | Can be done with tools like foam rollers or balls |
| Mobility work | Can be done with drills like ankle circles, arm circles, or wrist circles |
| Mobility work | Can be done with dynamic stretches |
| Mobility work | Can be done with static stretches |
| Mobility work | Can be done with contract-relax stretching |
| Mobility work | Can be done with strengthening drills |
| Mobility work | Can be done with pressure techniques |
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What You'll Learn
Stretching before and after exercise
Before a workout, it is recommended to incorporate dynamic stretches, which consist of active movements that take muscles and joints through their full range of motion. Examples of dynamic stretches include arm circles and standing toe taps. Arm circles involve standing with feet shoulder-width apart, extending arms parallel to the floor, and circling the arms forward using small, controlled movements. This stretch targets the triceps and can be reversed to work the muscles in the opposite direction. Standing toe taps begin with a straight standing position and feet hip-width apart. The right arm reaches forward while the right leg is raised, tapping the toe with the hand. This stretch works the legs and improves balance.
After a workout, maintenance stretches help move lactic acid out of the muscles, decrease soreness, and improve blood flow. Static stretches are recommended for this purpose, as they relax the muscle tissue and increase the range of motion. An example of a static stretch is the contract-relax stretch or PNF stretching. For this stretch, an individual may perform a classic seated hamstring stretch, taking a deep breath, and contracting the leg into the ground for a few seconds before releasing and repeating. This signals to the nervous system that there is strength in that position, allowing for a deeper stretch.
In addition to these pre- and post-workout stretches, it is beneficial to address any muscle imbalances and release tension in tight muscles and connective tissues. This can be done through soft tissue work, using foam rollers or balls to apply pressure to the area, signalling the tissue to relax and release. Furthermore, strengthening drills can be incorporated to target specific muscle groups, such as the glute bridge for activating the glute muscles that support the pelvis and lower back.
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Mobilisation drills
Wrist Rolls
Roll your wrist in circles, first one way and then the other. You will probably be surprised by how quickly this tires your arms out, as the forearm muscles are not usually accustomed to repeated contraction, even gentle contraction. Make the circles small enough that you can repeat them as many times as you need to.
Hip Mobility
Stand tall with your feet hip-width apart. Plant your feet firmly on the ground and lift your left knee to your chest. Make a circle with your left knee, bringing it up and across your body and then out to the side and down. Place your left foot on the floor and repeat on the right side. Repeat 10 times, then repeat the sequence moving your legs in the opposite direction by bringing your leg out to the side first and then across your body.
Iliopsoas Stretch
Take a step forward with your right foot in a mild "lunge" position, like a fencer. This opens and stretches the left hip and iliopsoas muscle. Turn the back (left) foot sharply inwards (pigeon-toed) — this increases the elongation of the iliopsoas a little more. To increase the stretch even more, shift your hips down and forward. Hold for a moment, and then stand up. Now contract the iliopsoas by lifting the inside of the left foot as high as you can, as though you are trying to lift a glass of water on the inside of your foot. Repeat several times for the left side, and then switch to the other side and repeat.
Leg Raises
Lie on your back with one buttock scooted up against the pillar of a squat rack or door frame. Hike the leg up with your knee locked until you feel a stretch in your hamstring. Lift your shoulders off the floor slightly and compress your rib cage to activate your abs. With the other leg’s knee locked, gradually lift it until it aligns with your suspended leg and then slowly lower it back down.
Soft Tissue Work
Use tools such as foam rollers or various balls to apply pressure to an area, signalling to that tissue to relax and release.
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Pressure techniques
One method is soft tissue mobilisation, which involves using tools like foam rollers or balls to apply pressure to specific body points. This signals the tissue to relax and release, improving blood flow and reducing inflammation. This technique can be self-administered or performed by a licensed physical therapist, who may also incorporate other methods such as taping, cupping, or dry needling.
Another technique is muscle energy, as described by Leon Chaitow. This involves locating a sensitive area, applying 5 seconds of pressure, releasing for 2-3 seconds, and repeating this cycle until the tenderness decreases. This technique helps lengthen tight muscles and increase long-term mobility.
Additionally, ischemic pressure can be applied to decrease blood flow and reduce inflammation. This method targets the ability of soft tissues to move smoothly against each other.
Furthermore, pressure techniques can be combined with mobilisation drills for effective results. For example, instrument-assisted soft tissue mobilisation combined with proprioceptive neuromuscular facilitation techniques can enhance hamstring flexibility.
Overall, pressure techniques are a valuable tool to improve muscle mobility, and they can be tailored to specific needs through different approaches and professional guidance.
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Soft tissue work
There are several techniques that fall under soft tissue work, including sustained pressure, unlocking spiral, perpendicular mobilization, parallel mobilization, perpendicular strumming, and friction massage. Sustained pressure involves pushing directly on the restricted tissue and holding, while unlocking spiral involves pushing on the tissue in alternating clockwise and counterclockwise rotating motions. Perpendicular mobilization focuses on pushing on the myofascial tissue at right angles, while parallel mobilization involves pushing along the seams of muscles. Perpendicular strumming is a rhythmic pushing along the muscle border, followed by rubbing the top of the muscle. Friction massage, on the other hand, involves pushing across the grain of the muscles, tendons, and ligaments.
When performing soft tissue work, it is important to be mindful of the intensity and duration. For example, foam rolling should be approached cautiously, starting around the area of pain rather than directly on it, and limiting the time spent on any given area to 1-2 minutes to avoid excessive muscle soreness.
In addition to these techniques, soft tissue work may also include other methods such as taping, cupping, and dry needling, depending on the patient's progress and needs. The frequency of visits and home exercise plans may also be adjusted as recommended by the therapist.
While the benefits of soft tissue work are suggested to be extensive, it is important to note that research on mobilization therapy is limited, and many of the claims are not yet supported by scientific evidence. However, case studies and personal testimonies support its effectiveness in treating soft tissue injuries and improving overall mobility.
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Controlled articular rotations
CARs are performed by actively rotating the joints at the outer limits of their articular motion. This can be done by creating tension in the body and irradiating force, which should feel like a challenging movement. Each CARs rep should feel like you are "fighting" to pull the joint through a large range of motion. This creates a teaching tension that helps improve control and stability in the joint.
CARs are often performed in a circular motion, with the goal of creating a "larger circle" each time to improve control at the outer limits of the usable range. This can be applied to various joints in the body, such as the hips, where one can stand on one leg and lift the other knee to the chest before rotating the elevated limb to the side and behind the body.
The benefits of CARs include stimulating articular adaptations, improving joint stability, and increasing kinaesthetic awareness. By taking the joints through their fullest expression of motion, CARs can help reduce pain and improve overall movement. Additionally, CARs can help convert passive flexibility into usable, functional mobility, making it a valuable tool for preventing injuries and improving performance.
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Frequently asked questions
Muscle mobility refers to the muscle's full range of motion. For example, if your neck can move left, right, up and down, it has a proper range of motion and good mobility.
Mobility is important as it can help prevent injury and can also help with gaining greater control of your body.
There are several ways to increase muscle mobility, including:
- Mobilisations or drills that help improve the range of motion at a joint, such as static stretches, dynamic stretches and PNF stretching.
- Soft tissue work using tools such as foam rollers or balls to apply pressure to an area, signalling the tissue to relax and release.
- Changing your body's position when doing mobility drills. For example, doing thoracic mobility on all fours.
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