Dojo Kyle Jiu-Jitsu

Mobility For Everyone

For an active individual, the goal of their fitness routine is rarely mobility. As training progresses though, it becomes important to correct and avoid factors that could limit future improvements.

Joint Mobility is defined by the American Council of Evercise as: the degree to which an articulation (where two bones meet) is allowed to move before being restricted by surrounding tissues (ligaments/tendons/muscles etc.)… otherwise known as the range of uninhibited movement around a joint.

Training consistently will lead to tightness around the joints. A trainee who squats a couple of times a week will begin to notice a limited range of motion in their hips that could potentially lead to injury, or at the very least reduce the trainee's quality of life due to a reduced range of motion.

Whether training for a sport, or just exercising to improve general fitness, keep in mind that there is no need to become a mobility expert. Instead, focus on becoming competent and follow the advice of experts. Joe DeFranco trains high level athletes that follow a simple mobility protocol he's developed called  "The Limber 11" (above).

Following a routine like this requires little equipment, is simple to implement, and results are almost immediate.

If a trainee has a more specific mobility issue - for example, internal rotation in your shoulders (common among weight lifters) - consider purchasing a more thorough overview of mobility movements and explanations with Becoming a Supple Leopard by Kelly Starrett.