If you ended up here, it’s probably because you have a strong interest in movement and human function. Maybe you’ve also heard that mobility is important. But why exactly do we say that?
Today, we’re going to explore a few essential elements of human performance and how they relate to mobility.Subscribed
The Concept of Range of Motion
When you want to perform a certain task, you need to place your body and joints in specific positions. For example, a baseball pitcher places his shoulder in an extreme position—what we call external rotation of the shoulder. The extent to which the arm can move is known as range of motion, which is measured in degrees.
Although this might seem like an extreme position, many daily activities require good range of motion. Something as simple as placing an object on a high shelf requires you to bring both arms overhead while keeping them straight.
Try it yourself—raise your arms overhead without any weight. If you struggle to get them fully overhead, you likely have a limited range of motion, meaning you can’t naturally get into certain positions.Subscribed
“You Can’t Move Where You Can’t Move”
When I first heard this phrase, I thought it didn’t make much sense. But over time, it has come to shape both the way I train and the way I train my clients.
This statement implies that in order to perform a movement, you first need to own the underlying positions. Since you’re likely to apply force in those positions, you first need to be able to achieve them without speed or weight.Subscribed
What Happens If You Don’t?
The human body is an incredible machine—it will always find ways to complete the tasks we ask of it. When a joint lacks the necessary range of motion, the body compensates by shifting the movement elsewhere.
For example, if your shoulders can’t move through their full range of motion, your spine might take over part of the movement. But the spine is not the shoulder, and it shouldn’t perform its job. This extra load on the spine can lead to stress and discomfort, not only in the restricted joint but also in other areas that are forced to compensate.Subscribed
How Do You Fix This?
- Identify the required positions for your activities and sports.
- Assess your current mobility—determine where you are limited.
- Bridge the gap by working on:
- Expanding your range of motion
- Developing strength in those positions
- Improving your ability to produce force at speed
- A combination of all three
Key Takeaways
- Mobility is the foundation of movement—if you can’t move properly without weight, adding weight and speed will only make it worse.
- The human body finds ways to compensate, but these compensations can lead to stress and pain in areas that aren’t designed to handle the load.
- Every activity has specific mobility prerequisites—identify and develop them before diving in, or be aware that you’ll need to work on them as you go.
- Mobility restrictions are rarely permanent—with the right approach, you can regain range of motion and fully enjoy the activities you love.