Mobility Fix 101

Project M.O.V.E. group mobility session at CrossFit STL.

Range of motion (ROM) and functional mobility are crucial components of human movement that significantly impact athletic performance, daily activities, and overall quality of life. Contrary to popular belief, these attributes are not solely determined by genetics. Instead, they are trainable characteristics that can be improved with specific, targeted inputs.

Defining Range of Motion

Range of motion refers to the extent of movement possible in a joint or series of joints. It's often measured in degrees and can be categorized into two main types:

  1. Passive Range of Motion (PROM): The maximum range achieved when an external force moves the joint without muscular contraction.

  2. Active Range of Motion (AROM): The range achieved through voluntary muscle contraction without external assistance.

Identifying the A:P ratio (active:passive ratio) is important when assessing injury risk. A large discrepancy between the two can indicate a higher potential for injury, as it suggests that the individual lacks neuromuscular control and tissue-specific strength at the joint's end range.

Functional Mobility: Putting ROM into Action

Functional mobility goes beyond simple joint measurements. It encompasses the ability to move efficiently and effectively through the joint's available degrees of freedom in real-world scenarios. This concept is particularly relevant in sports and daily activities, where movement patterns are complex and multi-dimensional.

The Task-Specific Nature of ROM and Mobility

It's essential to recognize that range of motion and mobility requirements can vary significantly depending on the task or sport.

  • For instance, A gymnast requires extreme flexibility in certain joints but also needs the strength to control that range.

  • A powerlifter may not need the same degree of flexibility as a gymnast but requires sufficient ROM to perform lifts safely and effectively.

  • To execute an efficient swing, a golfer needs specific rotational mobility in the spine and hips.

This task-specificity underscores the importance of tailored assessment and training programs. The RANGE offers services to help individuals determine their baseline ROM or "Point A" (https://www.chirorange.com/services). This assessment is crucial in developing a targeted plan for improvement.

Dr. Josh Wideman assessing active thoracic spine ROM

The Roadmap to Improved ROM and Mobility

Improving range of motion and functional mobility is a journey that requires a clear roadmap. Developing a roadmap involves:

  1. Assessing the current state (Point A)

  2. Defining the desired future state (Point B)

  3. Creating a structured program to bridge the gap

Assessing Current State

Understanding an individual's starting point is crucial. This involves comprehensive assessments of both passive and active range of motion and movement capacity at each joint. These assessments provide valuable insights into the following:

  • Joint-specific limitations (i.e., joint capsule)

  • Connective tissue limitations

  • Muscular limitations

  • Neurological limitations

Defining the Future State

The desired "Point B" will vary based on individual goals, whether they're related to sports performance, injury prevention, or general well-being. This future state should be specific, measurable, and relevant to the individual's needs.

Bridging the Gap

I will develop a tailored program with established clear start and endpoints. This program may include:

  • Tissue-Specific training

  • Internal inputs to cultivate capacity in biological tissues (mobility/flexibility/ROM)

  • Strength training (traditional external displays of functional, specific strength)

  • Neuromuscular re-education

  • Sport-specific motor skill acquisition

The Role of Consistent Training

Improving ROM and functional mobility requires consistent, focused effort. It's not about occasional stretching or sporadic yoga classes. Instead, it demands regular, progressive training that challenges the body to adapt. Our Project MOVE program (https://www.chirorange.com/project-move) offers a structured, small-group setting where individuals can improve their range of motion and functional mobility under expert guidance. This program provides the consistency and progression necessary for meaningful improvements.

Beyond Flexibility: The Strength-Mobility Connection

  • It's crucial to understand that flexibility alone is not the goal. Proper functional mobility requires a balance of flexibility and strength. This means developing strength through all degrees of freedom available at each joint.

  • Improving neuromuscular control at end ranges.

  • Enhancing proprioception, body awareness, and, ultimately, body control.

By focusing on these elements, individuals can not only increase their ROM but also reduce injury risk and improve performance.


Summary:

Range of motion and functional mobility are not fixed attributes but trainable skills that can significantly impact performance and injury prevention. Remarkable improvements are possible by understanding the task-specific nature of these qualities and approaching their development with a structured, individualized plan, just like you would with a proper strength training periodization. Whether you're an athlete looking to enhance performance or an individual seeking to improve activities of daily living, investing in your ROM and mobility can yield substantial benefits.

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Range of Motion Compendium

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Biginner’s Guide to Range of Motion