In other words, that joint needs to be a good foundation for the surrounding muscles. Joints will alternate between their need for mobility and their need for stability. That means when we are injured or feeling any kind of pain, the surrounding joints will have to compensate and are forced to pick up the slack for that injured body part. A stable joint will have to become more mobile than it did before. Here are some examples of how this works:. Physical therapy evaluations are comprehensive because when you have pain in one area, we need to evaluate more than just that area of the body.
We will always look at the joints above and below the area where the patient says they are feeling the most pain.
We make sure that we perform a full body assessment. Remember your body actually wants to protect you from injury. Recognize that tightness and stiffness can be symptoms of compensation in addition to over recruitment , as your body seeks to remain in harmony between mobile and stable joint systems. Finding that harmony is the key to proper body mechanics.
An athlete who is stable and mobile in the appropriate places will leverage maximal muscular tension across a given movement or chorus of movements. Developing this balance and leveraging this efficiency should be the basis for all reps and sets completed in the gym. But first, make sure we move well mobility with great control stability. This is the foundation that will help us truly uplevel our season. If the thoracic spine experiences kyphosis excessive curvature , it could restrict important motion in the sagittal and transverse planes as well as create an unstable position of the scapulae, which could ultimately restrict motion at the glenohumeral joints.
Where the ball created by the head of the humerus sits in the socket created by the glenoid fossa of the scapula. Mobility of the glenohumeral joint depends on stability of the scapula-thoracic joint. If the scapula is out of place, it will not create a foundation to allow for movement of the head of the humerus. Improving posture and enhancing strength of the muscles responsible for stabilizing the scapula can enhance mobility of the glenohumeral joint. The following workout can be used as a dynamic warm-up before a hard workout, or as a low-intensity workout on an active rest or recovery day.
Perform these exercises as a circuit with minimal rest between each individual exercise, and allow for up to two minutes after completing the entire circuit before starting another round. Start with two circuits and work up to completing four full circuits. Glute bridge. Uses motion at the shoulders and hips to improve hip mobility while enhancing stability of core muscles. Stability ball Russian twist. Enhances stability of the lumbar spine and scapula-thoracic joints while improving upper body strength.
TRX golf swings. The BioMechanics Method is the world's first and only step-by-step educational program designed specifically to teach health and fitness professionals how to successfully work with people who experience joint and muscle pain. Learn how to effectively increase your clients' mobility and stability with our Corrective Exercise Specialist program.
Sign up to receive relevant, science-based health and fitness information and other resources. Don't miss out! Save now. Be in a class of your own. Ends soon! Act now. Create your story as an ACE Specialist. Limited time! Talk with an Advisor. Stability vs.
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