MOBILITY MATTERS

Written By Casey Alston

MOBILITY MATTERS

Your Guide to Better Movement and Performance

WHAT IS MOBILITY?

Mobility is more than just flexibility. While flexibility refers to a muscle's ability to lengthen passively, mobility encompasses:

  • The active range of motion at a joint

  • Strength throughout that range

  • Motor control and coordination

  • Stability and balance

Think of mobility as "strength in motion" or "usable flexibility." It's your body's ability to move freely, efficiently, and without pain through its full intended range of motion.

WHY MOBILITY MATTERS TO YOU

For Athletes

Poor mobility restricts performance, limits power generation, and increases injury risk. Enhanced mobility allows you to:

  • Access deeper positions (think squats, lunges)

  • Generate more force through complete movement patterns

  • Recover faster between training sessions

  • Prevent compensatory movements that lead to injury

For Combat Sports

Boxers and martial artists need mobility for:

  • Quick direction changes and weight shifts

  • Powerful rotation through the hips and torso

  • Shoulder stability for punches without injury

  • Recovery from awkward positions

For Women

Women often have greater natural flexibility but may need to focus on:

  • Hip and pelvic stability for reproductive health

  • Shoulder mobility for everyday tasks and resistance training

  • Core control to support the lower back

  • Balance between flexibility and strength

For Men

Men typically need to address:

  • Tight hips from sedentary work or heavy lifting

  • Limited shoulder mobility affecting posture

  • Ankle restrictions impacting squatting mechanics

  • Thoracic (mid-back) stiffness affecting overall movement

APPLYING MOBILITY WORK: YOUR ACTION PLAN

  1. Assess First: Identify your specific limitations with simple tests like the overhead squat or shoulder reach.

  2. Daily Movement Snacks: Incorporate 5-10 minutes of mobility work daily rather than occasional long sessions.

  3. Focus on Function: Prioritize movements that directly impact your goals and activities.

  4. Combine Approaches:

    • Active stretching (moving through ranges)

    • Controlled articular rotations (CARs)

    • Loaded mobility exercises (light resistance through range)

    • Breathwork during movements

  5. Progress Gradually: Add load, range, or complexity as you improve.

QUICK-START MOBILITY ROUTINE

For a full-body mobility boost in just 5 minutes:

  • Hip 90/90 rotations (30 seconds each side)

  • Thoracic rotations (30 seconds each side)

  • Controlled squat-to-stands (1 minute)

  • Shoulder CARs (1 minute)

  • Active hanging from a bar (1 minute)

Casey Alston clg-us.com
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