Over the last several weeks I have taken time to go live on Facebook to discuss a topic in fitness, health and wellness that I believe needs more attention. Last week, I discussed stability and mobility training and ways to include it as part of a well rounded lifestyle. Now that I have posted that video, I wanted to sit and write a few things for you all that read my blog, however the video is on the MAXFIT 360 Facebook page and I also encourage you to watch it and share it with anyone you think could benefit from the information.

In most exercises and daily activities, there are two key components that will influence a person’s ability to perform: mobility and stability. When considering the role that exercise should play it is important to include activity that makes the function of daily life activities easier. Sometime it can become to easy for clients and some trainers alike to focus on the “show muscles”. You know what I mean: the biceps, abs, quads etc. However, I believe to have true health and fitness you need a balanced approach and dare I might even say an athletic approach to your training routines. We all know we need work on our strength, aerobic capacity and flexibility. However, I challenge you to also consider speed, reaction time, direction change, meditation as well as stability and mobility as a part of your regimen.

I train a diverse group of clients. As you likely know I coach Middle School and High School athletics, I coach adults looking to use sports as a means towards their fitness goals, I work with those that are looking to improve their health through fitness and weight loss and I train active older adults. I like to include exercises into my clients’ programs that improve their stability and mobility, at all ages and fitness levels.

Did you know that the biggest risk factor for getting injured is having had a previous injury? Proper mobility and stability are two of the most important factors in recovering from and preventing injury. Too little or too much movement and a lack of stability in the muscles and joints can lead to stiffness, dysfunction, and degenerative changes. These factors can increase our risk of injury.

A strong and balanced core is key to creating a stable system for weight bearing and movement.  In our bodies, the core muscles are what provide this foundation to support every twist, turn, bend, and reach we subject our bodies to every day. As such, building a strong core is incredibly important for injury prevention, but it is very often approached with the wrong mindset.

People commonly think that having a strong core means having the coveted and illusive “six pack” abs, but in reality that is only a single muscle group. So performing 1000 sit ups and legs swings every day will not create the functional strength you need to support your body through the stresses of everyday movement. To properly train your core you need to train the entire circumference of your body. As I like to say, nipples to knees.

Mobility is also essential to proper function and pain prevention. Lack of motion at one joint often leads to compensation, or increased movement, of the one next to it. This imbalance can lead to degenerative changes, injury, and pain. Promoting equal movement between joints and balanced strength and tone of the muscles can improve the way you feel and move as a whole.

The American Council on Exercise has even added a new addition to their training and education programs called the ACE Integrated Fitness Training Model continuum and is really recognizing it as an important part of a healthy lifestyle.

Without proper bodily function, we are unable to perform activities of daily living, leaving us dependent on others for assistance and unable to work toward other goals in health, fitness and performance. This performance could be athletic or it could be performing daily household task. To remain functional with every day activities such as walking up stairs, using a vacuum, getting your foot in a sock, pulling on pants without falling over or putting something on a high shelf, addressing muscular balance and range of motion within the fitness routine, while also including low-intensity cardiovascular efforts, is a key factor.  

Within the ACE IFT Model, these two components are referred to as Stability and Mobility training and Aerobic-base training. It is important that both aspects are addressed for all populations, not just clients who are older or have injuries.

When looking at the body from the ground up, it follows a pattern of stable and mobile joints, alternating as we ascend upward. To improve the function of the entire body, we start from the ground up by using exercises that will challenge the stability of joints that are meant to be stable, while increasing the mobility of joints that are designed to be mobile. By using this method, injuries can be prevented and function improved (or restored).

 

WE WANT:

Stable: foot

Mobile: Ankle

Stable: knee

Mobile: hips

Stable: lumbar spine

Mobile: Thoracic Spine

Stable: Scapulothoracic joint

Mobile: Glenhumoral joint

 

Let’s talk about movement and even try some of movements.

 

Stability Workouts & Functional Exercises for Improving Stability and Mobility

I like to use the following exercises in my clients’ current workout routines as part of a dynamic warm-up. If a client is new to exercise, I start with these to begin developing their stability and mobility, while also gently increasing their heart rate.

Typically, the goal is to complete one to three sets of five to 10 repetitions of each. The following exercises are recommended by ACE for trainers to use with their clients. Each exercise has an how to image to guide you. This image also came from the ACE website.
*If you would like to add more of a challenge and to strengthen the muscles of the feet, have your client perform all these stability workouts without shoes.

Foot Stability - Stationary Runner

With one foot grounded and the knee slightly flexed, move the body slowly through a running action while maintaining balance.

Ankle Mobility – Standing Plantar-/Dorsiflexion

While standing, rock slowly from the toes to the heels, working the ankle through a full range of motion.

Knee Stability – Lunge Matrix

Perform lunges in a clockwise motion, moving from a traditional forward lunge to a diagonal lunge, lateral lunge, reverse lunge and crossover lunge. There is no need to go to great depths, because this exercise focuses on increasing the strength of the muscles and connective tissue surrounding the knee joint while also improving range of motion at the hips.

Hip Mobility – Walking Hip Openers

While walking, move one knee out, up and around at the hip joint and then switch to the other leg. Maintain a forward-walking motion and avoid rotating the shoulders. Be sure to perform this exercise in the reverse direction, as well.

Lumbar Spine Stability - Lateral Bird Dog

From a bird dog position, drift the extended arm and leg out away from the mid line of the body while maintaining the position of the spine and hips.

Thoracic Spine Mobility – Supine Rotational Reaches

Lying supine on the ground, cross one leg over the other, pressing the knee into the floor or mat. Keep the shoulders on the ground, if possible, and alternate arms reaching up toward the ceiling.

Scapulothoracic Stability – Suspension Shoulder Packing

Using a suspension trainer or Smith machine, hang with arms extended. Pack the shoulders by retracting and depressing the shoulder blades (pretend you are bringing them back and down as if putting them into your back pockets).

Glenohumoral Mobility – Scapular Push-ups

From a prone plank position on the elbows, pack the shoulders. While maintaining a straight line from head to toe, drop the chest down by allowing the shoulder blades to come together in the back. Then push the chest back up and stretch the shoulder blades apart while maintaining the shoulder-pack position. This exercise can also be performed on the knees.