As a millennial fast approaching the big "30," I've found myself, like many others, increasingly prioritising mobility in my fitness routine. Having always prided myself on my stability and strength, I began to notice some nagging issues cropping up. It was a bit of a wake-up call: too much of a good thing (stability, in my case) can start to work against you. But here's the kicker – the same goes for mobility. It seems like a fitness paradox, doesn't it? But there is a happy medium to be found!
The truth is - as classic fitness-guru as it sounds - “it's all about balance”.
I'm not the only one who's grappled with this; many of my clients face similar challenges. They excel in either mobility or stability but rarely both. Yet, our bodies need a harmonious blend of the two for optimal function.
The Risks of Imbalance
Too Much Mobility: While being bendy can seem like a superpower, excessive mobility without the stability to control it can lead to joint instability, poor mechanics, overuse injuries, and chronic pain.
Too Much Stability: On the flip side, being a fortress of stability sounds great until you realise it can result in restricted movement, muscle tightness, and an increased risk of injury due high tension and lack of flexibility.
Quick physiology lesson*
Not every joint in our body requires an equal measure of mobility and stability.
Some joints thrive on greater mobility, like your hips, which are designed for a wide range of motion.
Others, like your knees, demand more stability to function safely and effectively. We call this the “mobility/stability continuum”
Identifying Your Needs
So, how can you tell where you fall on the spectrum from over-flexible to super stiff? Think about your day-to-day experiences: if you're the person who's always rolling their ankles or feels like a human pretzel without much control, you might have too much mobility. On the flip side, if you groan reaching for that top shelf or feel like the Tin Man needing oil when you get up in the morning, you're probably on the stiffer, more stable end of the spectrum.
Where to start? Here are some signs and strategies that I would recommend:
If You're on the Stiffer Side:
Regularly engage in exercises that move your joints through their full range of motion. Think dynamic stretches and/or mobility-specific routines.
Emphasise Range of Motion in Strength Training: Don't just lift; focus on moving through a complete range of motion to enhance mobility and strength concurrently.
If You're Overly Mobile:
Controlled Movement Training: Incorporate exercises that require slow, controlled movements to enhance stability. Think about exercises where you have to maintain form and alignment against resistance or gravity, or those with an isometric hold included.
Incorporate Stability-Specific Exercises: To boost your stability, focus including exercises that force you to stabilise and on strengthening key stabilizing muscles, including muscles like your deep core and glutes.
And if you are somewhere in between? Do a mixture of both! This is the ultimate goal. To foster both equally. Personally, I include a full body warm-up inclusive of mobility and stability focused exercises. It’s made a world of difference for me and for my clients too!
Whether you're nearing 30, 40, or beyond, it's never too late to find your balance and move better. So, here's to embracing the dance between mobility and stability – your body will thank you for it!
PS: Keep an eye on my instagram for hands-on tips and exercises in this space.
Author: Tessa Nielsen
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