Improve Joint Mobility
Joint mobility is the measure of one’s ability to move the joints. A human body has multiple joints including shoulder joint, hip joint and knee joint, and in order to maintain a healthy body, it is of paramount importance to be able to move the joints to their full range of motion.
Most of the joints are surrounded by many muscles, so in order to improve their mobility, muscles in proximity to the joint have to be properly strengthened. In this post, I am going to outline the way to improve joint mobility in a systematic manner.
A Map of Joints
The above is a schematic drawing of a human body. Three joints (shoulder joint, hip joint and knee joint) are highlighted. These joints are positioned between body parts, serving as keystones of the body.
A common misconception is that working on the muscles close to a joint is sufficient for making the joint healthy again. However, this is not true.
Human body is a highly interconnected system. Therefore, enhancement of any one joint’s mobility requires the training of even the muscles that seem to be distant from the joint. For instance, training foot muscles is an integral part of improving hip mobility.
While various exercises can help you make progress with mobility, it will not be easy to do so without knowing basic skills that I am about to explain to you in this post. Mastery of these skills will be a first step towards regaining control over your muscles and eventually, your body.
Key Skill #1: How To Brace Abdomen
Whatever exercise you are doing, it is better to keep your abdomen braced.
The key muscle is transversus abdominis. This corset-shaped muscle lies deep to your superficial abdominal muscles and plays a significant role in stabilizing body. This is the muscle that must be targeted if you want so-called snatched waist.
The fibers of the muscle run horizontally, as the name “transversus” implies. When instructors tell you to brace your abdomen, they are basically telling you to tighten transversus abdominis.
Because the muscle is broad, I will first explain the way to tighten the lower part of it, and then move on to the upper part.
To get the lower part braced, apply force along the arrows shown in the above diagram. You want to tighten the muscle towards the midline of your body, or towards your belly button. Then, pull it upwards to engage deep pelvic muscles, which is another important part of core musculature. Make sure you don’t tense the muscle, for that will interfere with breathing. If 100 is the maximum force, apply 10 to 20.
Now, let’s learn the way to engage your upper transversus abdominis.
The drawing shown above shows the way. Start with lying flat on the floor and press onto the floor with the lower part of your rib cage. Touch your upper abdomen to check if your upper abdominal muscles are used properly.
Whether you are doing bridge, plank or leg raise, you want your transversus abdominis well braced. That will prevent injury, boost muscle growth and improve overall joint mobility.
Key Skill #2: How To Breathe
You want to do diaphragmatic breathing whenever possible. While I have already written the post outlining how to do diaphragmatic breathing, let me explain once more with a diagram.
While inhaling, deliberately pull both shoulder downwards. Don’t tense the shoulders, apply 10% of maximum strength. If you are curious about why this exercise is helpful, please read the post on diaphragmatic breathing that I have written before (the link is given above).
Key Skill #3: Can You Move Your Toes?
Try to move your toes right now. If that gives you muscle cramp, you are in bad shape. Loss of toe mobility can negatively influence other joints such as knee and hip joints, and potentially gives rise to body imbalances.
First, move your big toe only while keep other 4 toes attached to the ground. Next, leave your big toe attached to the ground and raise other 4 toes. Repeat this exercise.
Calf raise is a great alternative option.
It is always good to include calf raise as part of the workout routine.
More Helpful Links From This Site
The Fastest Way to Improve Body Mobility and Flexibility
EXERCISE PROGRESS: How To Make Rapid Progress With Stretching Exercises