Mobility: 3 Types of Mobilizations
At Whitebelt Athletics, we emphasize health as a multi-faceted journey, with pillars that include exercise, nutrition, stress management, and self-care. An essential, often-overlooked element of self-care is mobility. When we dedicate time to mobility work, we’re investing in our long-term physical health, preventing injuries, and improving overall performance. We created a video recently that dives into three main types of mobilizations to enhance how you feel and move, and today, we’ll break down these essential techniques. We adopted these concepts from our friends at The Ready State.
1. Joint Mobilizations
What They Are:
Joint mobilizations target the mechanics of our joints. Over time, the way our joints function can shift, especially if we’re sedentary or repeatedly use poor movement patterns. Joint mobilizations help “reset” the joints to their natural range of motion, enhancing ease of movement and preventing future restrictions.
Example:
Modern living has us sitting a ton. Whether it be for a traveling job or sitting at a desk, we tend to see movement problems with the hips due to sitting for extended periods of time. Long periods of sitting can cause the hip joint to shift and become stiff, leading to discomfort or even pain during movements like squats. Banded joint mobilizations, which use a resistance band to guide the joint through proper movement, are effective for restoring hip mobility and creating a better base for squatting and hinging. Here is how you can do one joint mobility for your hip. Place the band around a solid object about hip height. Place one leg into the band and walk out facing away from the anchor point. The band should be high on the hip. Fold over so the hamstring is stretched. Simply described, the hip is being pulled back, allowing your hip to be in flexion a bit easier. Spend 1-2 minutes "stretching" in this manner and perform a squat or deadlift. You will likely feel freedom on one side versus the other. Bands are great and can help in reclaiming the natural joint mechanics, setting your body up for ease in everyday activities.
2. Sliding Surface Mobilizations
What They Are:
Sliding surface mobilizations target the body’s surface tissues, specifically the skin and fascia. These tissues can become “sticky” over time due to tension, injuries, or simple everyday activities. Sliding surface mobilizations help free up these tissues, improving range of motion and comfort.
Example:
One common area for sticky surface issues is around the Achilles tendon and the lower calf. This area could be affected for many reasons such as an old athletic injury but generally, if the ankle and calf are not going through a full range of motion such as deep squatting and running, the skin and surface tissues won't move. This tightness can limit ankle mobility and even lead to discomfort while walking or running. How does your tissue slide? Here's how to find out... Grab the skin anywhere around your lower calf and ankle. If you can pull skin freely, congrats! You are killing it. If not, grab a tool and get those tissues sliding again. Foam rollers, lacrosse balls, tennis balls, scrapers (used in an old health technique known as Gua Sha), and percussion guns are all great tools for sliding surface mobilizations. These sessions are generally not uncomfortable and only take a couple of minutes to make some real change.
3. Soft Tissue or Stiffness Mobilizations
What They Are:
This type of mobilization targets deep muscle tissue, specifically areas prone to stiffness. Stiffness in soft tissues can restrict movement and even lead to pain, making this mobilization essential for maintaining functional movement.
Example:
If you’ve experienced knee discomfort, quad stiffness may be the culprit. There may be underlying structural issues such as a meniscus tear but often times, our first order of business is to check some low hanging fruit. Addressing the tightness in your quadriceps can help alleviate knee pain, making soft tissue mobilization a first line of defense. Here is the test, can your partner walk up and down your quads? If so, you are in the 1% here. If you pass out and vomit from pain, guess what? Your quads are stiff. Chances are you are in the second camp. Take something heavy like a barbell or kettlebell, grab a roller, or have your partner put pressure on your stiff area. The two rules are you should be able to take a deep breath and you should be able to contract that muscle area. If you can't do either of those, the pressure is too aggressive. So back off. Remember, it should be uncomfortable, not unbearable.
Conclusion
Mobility work is an essential part of any fitness and wellness routine. From enhancing joint mechanics to freeing up sliding surfaces and reducing muscle stiffness, each type of mobilization plays a unique role in helping you feel your best and perform at your peak. Incorporate these mobilizations into your routine and experience the transformative effects on your body’s movement, flexibility, and resilience.
Whitebelt Athletics is here to support every aspect of your health journey. Reach out to our team for guidance on which mobilizations can benefit you the most!
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