So far in this little mini series we have looked at flexibility, measured it and then looked at ways to improve it. Now we are going to look at mobility. I have mentioned previously Movement Expert Gray Cook describes mobility as the ability to demonstrate flexibility under load. Basically do you still have a range of movement at a particular joint when it is asked to work.
As we looked at Shoulders, Hips and Ankles for flexibility we are going to stick with them for stability.
Starting with the Shoulders.
It is actually quite difficult to self test stability of the shoulder so what we are actually going to do is look at its function pattern during movement. The point being if it is dysfunctional in a basic movement pattern it needs work.
Standing up, put one hand on the opposite shoulder. The free arm put out in front of you at shoulder height. Draw that arm back keeping it straight. If your upper shoulder muscle pops up under your hand you failed the test. Repeat on the other side.
Lying on your back, feet flat on the floor, knees bent. Lift your hips into a bridge position. Put your hands on your hip bones and lift your elbows off the floor (no cheating). Engage your glutes and abdominals and lift one foot off the floor. Does either hip drop, or move around as you do this? You failed the test. Repeat on the other side.
There are lots of different ways to look at ankle stability as there are ligaments going in all directions, and again it can be difficult to completely isolate without the use of a therapist. However I am going to keep this simple and fairly functional, however I should mention if you failed the hip stability test you are more than likely going to fail this one too and it may be due to your hips not ankles. However if your hips were ok and you fail this, it probably is your ankles. If you fail both you should work on improving both as they rely on each other very much for good movement patterns.
Starting feet together stand on your tip toes . Now put on foot directly in front of the other and walk a few steps. Can you do it?
I will leave you with those and next week we will look at fixing your weak spots.
If you would like a full screening of your flexibility and stability, and a personalised programme to address any issues book in with me in the studio for a Biomechanics Assessment.