Mobilise, then Stabilise
If you fail to plan, you are planning to fail!
Poor planning and preparation before a workout leads to poor performance and ultimately injury.
Mobilising before you stabilise is key to get the most out of any workout. Mobilising without following by key stabilisation or priming is setting yourself up to fail- prepare the muscles around the joint to perform the task at hand.
This concept aims to give the body the specific movement requirements of the task at hand so you can tolerate the demands that you will be putting your body under. Whether that be deep squatting, dead lifting, overhead pressing, running or team based sports, we need to be specific.
If you have a squat day programmed, make sure you are targeting the hips through range, ankles, lower back, core and thoracic spine. If you have been told you have other problem areas that impact your chosen movement pattern, then make sure these are also addressed.
The mobilise before you stabilise concept aims to eradicate the negative effects from dysfunctional tissues on your joints and compensatory movement patterns. Dysfunctions like stiffness and poor positioning will ultimately result in compensations and an alteration in the Stability – Mobility continuum, which we have addressed in a previous blog. Although you will still be able to perform the movement pattern, you may be performing it inefficiently, loading other structures incorrectly and causing pain. Continually loading the body with the compensatory movement patterns can caused learned bad habits over time and ultimately, injury.
This may help to explain how tightness at the front of your hips after sitting all day can make your lower back sore during a squat.
Here is the structure for implementing the Mobilise before you Stabilise concept:
Mobilise – Select a series of mobility drills or trigger releases to target specific areas to assist in opening movement for your chosen workout
Stabilise – Perform a series of ‘prep’ based exercises that facilitate stability and load for the muscles about to be worked to assist in firing the muscles up for work
Workout!
The limits to this concept are endless. Head on over to our social media pages (@cah_physiotherapy) for some examples of this concept in action. If you want some ideas on how this concept to help supercharge your workout sessions, reach out and ask us. We are here to Keep you Active for Life.
Call 98732770 or book online https://bookings.nookal.com/bookings/location/39XKS .
Be Proactive. Move well. Move Often.