How To Identify Mobility Restrictions That Create Movement Dysfunction

This is a quick video that shows you how to complete a basic mobility assessment by yourself to identify specific muscles or joints that creating compensations during movement. I mention at the beginning that these tests are not necessarily the only tests or even the best ones to use for there are many others you can use. The reason I have selected these are that they are easy to complete on your own and give you enough information as to where mobility restrictions may be present so you can design a program and plan to correct them.

Make sure you read the detailed article with tons of additional information including the corrective exercises for each test in the link below.
https://www.noregretspt.com.au/index.php/resources/blog/43-2014/429-how-to-identify-mobility-restrictions-affecting-how-you-move

Many times the stretch assessments I use to determine if a joint is lacking flexibility, will also become the best exercise to improve it. This is not always the case as some areas of the body are difficult to work with and require some care with the type of mobility work you use. Sometimes the test is just a great way to measure the effectiveness of your corrective exercise program in terms of mobility, but as an exercise it does very little, and can even aggravate the area.

Every time you improve flexibility and mobility new opportunities are created to alter and change movement patterns, and increase strength in weak and lazy muscles. For if there is a tight muscle, there is also an opposite, a weak lazy muscle.

The big mistake people make in rehab is trying to strengthen the weak muscles first. Sure they need to be strengthened, but they can never achieve their potential while they lack range of motion, timing and freedom of movement that can only be restored using flexibility and mobility methods. Tight and dominating muscles, also known as Tonic muscles inhibit weak lazy muscles, known as Phasic muscles from firing. This is called muscle inhibition and is a massive problem to contend with for many rehabilitation programs.

the big 3 areas we need to target are the ankle, hip, and thoracic spine which I have labelled to see more easily. The scapula and gleno-humeral joint is a bit tricky as it really needs both for it is such a unique joint. Trigger points in the neck and shoulders are often a result of issues at those joints. The ankle, hip and thoracic region are often the areas that contain the most stiffness and this is where a lot of our focus will be.

With my assessment I like to start from the head and move my way down for most upper body and lower back problems, and the exact opposite for lower limb problems by starting at the feet and working my way up the kinetic chain. It is up to you how you prefer to do the assessment, just remember to complete all the tests and never assume anything.

The GOLDEN RULE of Stretching is this: Any muscle that appears tight, or hard to do, will benefit from a stretching exercise or method. If it is not hard to stretch DO NOT STRETCH IT. If you stretch a weakened muscle you will make it weaker.

ONLY STRETCH TIGHT MUSCLES!

Also look for variance between left and right and anything that is lacking range of motion needs to be improved to match the other side. You must strive to be symmetrical across all joints otherwise compensation takes over and faulty patterns emerge.

Other great articles to read with additional information are provided below.

10 Thoracic mobility exercises
https://www.noregretspt.com.au/index.php/resources/blog/43-2014/458-10-best-exercises-to-improve-thoracic-mobility
Hip mobility exercises
https://www.noregretspt.com.au/index.php/resources/blog/43-2014/409-10-hip-mobility-exercises-to-improve-functional-movement
When is it the best time to stretch?
https://www.noregretspt.com.au/index.php/resources/blog/43-2014/270-when-is-it-the-best-time-to-stretch-before-or-after-exercise
Understanding the difference between mobility and flexibility
https://www.noregretspt.com.au/index.php/resources/blog/43-2014/252-mobility-flexibility-which-comes-first-why
Use these warm-up drills before your next workout
https://www.noregretspt.com.au/index.php/resources/blog/43-2014/290-use-this-great-warm-up-for-your-next-strength-training-workout
How to improve mobility and stability at the same time
https://www.noregretspt.com.au/index.php/resources/blog/43-2014/476-8-exercises-to-improve-your-flexibility-and-stability-at-the-same-time

Видео How To Identify Mobility Restrictions That Create Movement Dysfunction канала Noregretspt