How We Lose Mobility…it may not be what you think!

Good Morning!

How many of you have difficulty touching your toes? You think… tight hamstrings, right? So you commit to stretching your hamstrings every day. Then, a month later you go to touch your toes again…and son of a gun, it did not get any better. Does this sound familiar to you?

Most mobility problems are NOT caused by muscles. Muscular flexibility loss is very rare. Hey, hey…don’t kill the messenger! 🙃

There are 3 major categories (mechanical, chemical, neurological) that cause mobility dysfunction…

Mechanical (most common):These include joint restrictions, facial limitations, and muscular tension (occasionally).

• Joints affect multiple planes of motion: Think about our hip and what it can do. It can flex, extend, internal and externally rotate, ab and adduct. If any of these directions are limited, the joint is likely the issue.
• Restriction may mean that the joint is compressed. Hanging under a bar or inversion tables could help with this. 
• Certain weight loading and overhead carry work could help center the joint and provide stability.

Connective Tissue Restrictions: 

• Fascia is the most important tissue to treat. It connects muscles in chains across the body and needs to be addressed globally. 
• Prolonged Static Stretching is essential for ligaments and tendons: But, they need at least 90 seconds to 3 minutes (This is why YIN YOGA is so important). 

Muscular Restrictions: 

• True muscular tightness is rare but can occur: (Think bodybuilders.. It can happen to them)
• Growth spurts: Bones grow faster than muscles

Chemical Causes:

• Inflammation is the leading chemical cause of stiffness. This can result from illness, poor diet, chronic conditions like arthritis or diabetes.
• Training can both cause and relieve inflammation: Exercise-induced inflammation may temporarily reduce your range of motion, but it helps drive long-term adaptation. (And if you’ve made it this far, don’t worry—I’m not saying strength training, cardio, or movement aren’t still good for you!).”
• Poor Posture and Sleep can also reduce circulation.

Neurological Causes: 

• Guarding is the brain’s way of protecting an injured area: The nervous system restricts motion when it perceives danger, like after a joint tear.
• Neurological restrictions are inconsistent: If someone can’t move in one posture, it’s most likely neurological, not mechanical .
• You can trick the brain to unlock mobility: This can be done by changing sequence or position
• Stretch reflexes limit motion to prevent injury: Muscle spindles and Golgi Tendon Organs, may be desensitized through training.
• Neurological training methods include PNF, motor learning and reciprocal inhibition. This is how we retrain the brain to allow safe motion.

If you’re still reading this, YOUR’RE MY KIND OF HUMAN!

I hear it all the time, I can’t go to yoga because I’m not flexible!

Nope…probably just something all f***** up in the joint. So, get into yoga, ANCHOR’s Deep Stretch class and stay tuned for more pop-ups and new classes for mobility coming soon! Also, lots of videos on our IG page!

If you are ready to improve mobility and decrease pain, respond ‘MOBILITY’ to this email!