mobility 101
In this blog, Ladies Who Lift strength coach and certified mobility specialist, Amy Potter, teaches the basics of mobility, and why you should be using mobility training to help maximize your results in the weight room. *Plus a SNEAK PEAK into one of the mobility workouts available exclusively on the LWL Insiders members only portal!
Mobility vs. Flexibility
Mobility is your active range of motion. (If you’re lying on your back, how far can you lift your leg up?)
Flexibility is your passive range of motion. (If you’re lying on your back, how far can you pull your leg back using a strap?)
What is the purpose of mobility training?
To increase the ranges of motion that you actively have access to, which means that we want to improve both our flexibility and our mobility. This will help you be a more functional human being for the rest of your life, reverse the negative effects of a sedentary lifestyle, reduce deterioration as you age, reduce pain, prevent injury AND to help you get the most out of your workouts.
Why do I need to improve my mobility?
You are a human with a modern lifestyle. Human bodies did not evolve to sit in a car for 2 hours, sit at a desk for 9 hours, then sit on the couch for 3 hours. Human bodies were built to move. If you don't move through all planes of motion regularly and use your joints in their fullest capacity regularly, your body will restrict that range of motion. “If you don’t use it, you lose it”
What are some examples of types of mobility training?
Controlled Articular Rotations (CARS), PAILS/RAILS, End-range isometrics, Dynamic Stretching, Dynamic warm ups, Kinstretch, Yoga, Band-assisted stretching, Strength Training, Foam Roller Assisted Mobility Drills, Foam Rolling, Mobility Ball Deep-tissue work, Physical Therapy + Manual Therapy treatments.
What are CARS?
Controlled Articular Rotations (CARS) are active, rotational movements at the outer limits of articular motion. Basically what this means is that we are trying to move our joints through the greatest range of motion that we have access to, trying to push to the outer limits of our range of motion.
What are PAILS + RAILS?
PAILS + RAILS is a mobility protocol that calls for a 2 minute Passive Stretch, paired with two isometric holds (one in the opposite direction of the stretch and one in the same direction as the stretch) to increase your mobility. We are building strength with these isometrics to capture some of the passive range of motion that we have and to make it active.
The main goals of PAILs/RAILs are to:
1. Teach the nervous system how to control larger ranges of motion
2. Prepare the tissues to function in the newly acquired ranges
How often should I do mobility training?
Every day
Yikes. What if I can’t do it everyday?
Do what you can. This could be a great way to start your day, a nice break in the middle of your work day, or add it in to your workout during your warm up or cool down. Consistency is key. Your body only adapts to direct stimuli and that adaptation is specific to the demand. If demand is low (you rarely do mobility training) your body is unlikely to adapt much or make any changes.
Can you fix my ______?
Personal trainers are not Physical Therapists or Doctors. I am a certified mobility specialist, and I can guide you on mobility exercises, drills and practices to help relieve pain and improve range of motion, but if you have an underlying injury or deeper issue, I would highly recommend getting the help of a Physical Therapist, Manual Therapist, Chiropractor or Doctor. Many Physical Therapy offices will offer a free injury screening to determine if you need treatment or not. If you live in Chicago, Chicago Suburbs, Los Angeles or Hermosa Beach we have plenty of connections with Health Professionals that we can recommend to you, so just ask!
I still have more questions about Mobility!
Join the Ladies Who Lift Collective and gain access to our private Facebook page where our coaches answer your questions directly and you get support from our amazing community of women who strength train.
Here’s Sneak Peek into one of the Follow-Along Mobility Videos available on our LWL Insiders Members Only Portal:
Hip CARS (Controlled Articular Rotations)
Note: This should feel pretty hard. Creating tension in your body, irradiating force and isolating movement to just one joint should be both a brain challenge and a challenge for your body. You may notice that when you are done you are out of breath and sweating.
