Mobility vs. Stability
If you’re like us, you like to understand the “why” behind doing things. In a rehab or strength building game, it is important to understand why some exercises are more effective than others when trying to make gains in a certain problem area. One frame work that has been used to categorize movements is the Joint-by-Joint Approach, developed by strength coaches Mike Boyle and Gray Cook. Its a simple and straightforward view on human anatomy that helps us understand how our joints work together. Let’s explore this approach in depth and see how it may help you with common issues like low back pain, shoulder range of motion, and even excessive jaw tension.
What Is the Joint-by-Joint Approach?
At its core, the Joint-by-Joint Approach posits that our body is made up of a series of joints, each serving a specific purpose—either for mobility or stability.
Mobility Bias Joints: These joints, such as the ankles, hips, and shoulders, are designed to allow for many variations of movement. This inherent mobility allows for wide ranges of motion, allowing us to perform incredible movement patterns in sport, solid squats in the gym, or simply be able to play catch with your kids.
Stability Bias Joints: These include the knees, lower back, scapula, and cervical spine, which are meant to provide support and control. These joint don’t have near as much freedom to move as they are meant to withstand higher or more consistent forces, and when functioning properly, distribute the workload evenly amongst adjacent structures.
When one joint in this system isn’t functioning properly—say, if your hips are tight—the adjacent joints, like your lower back, may compensate, leading to pain or dysfunction. This is where understanding the Joint-by-Joint Approach becomes crucial for your recovery.
How Does This Affect You?
Low Back Pain
If you’re experiencing low back pain, there is a good change it might be due to a lack of mobility in your hips. When your hips cant rotate or access its potential for internal & external rotation, your lower back has to pick up the slack, which can lead to overload pretty quickly.
What Can Help:
Mobility Exercises: Hip mobility exercises, such as long duration isometrics, CARS or assisted hip airplanes stimulate specific sensory tissues in the hip capsule itself and can help free up movement in your hips, reducing the strain on your lower back.
Breathing Techniques: Incorporating deep breathing while stretching can enhance your results. Try inhaling deeply into your “pelvic bowl,” to expand the area you’re stretching, then focus on a LONG slow exhale to help relax the muscle further. This concept can be used for any stretch. Learning how direct breath into places that you need it and improved your ability to brace in a 360 degree fashion (while lifting) will create stability in the entire thorax, again reducing strain on the lumbar spine.
Strengthening: Additionally, working on core stabilization exercises—like oblique dips or rotational based chops—can help build strength in day to day ranges of motion. This stability signals to your brain that your lower back is supported, allowing for increased mobility over time.
Shoulder Range of Motion
If reaching for something feels challenging, you might be dealing with limited shoulder mobility. This can often be traced back to stiffness in your upper back or insufficient stability in your shoulder blades.
What Can Help:
Mobility Exercises: Exercises to improve upper back mobility, such as thoracic spine barbell twists or DB Pullovers, can be beneficial when trying to increase range of motion in the rib cage.
Breathing Techniques: Use deep breathing to enhance these stretches. Inhale deeply as you twist or stretch, allowing your body to expand, and exhale to deepen the stretch. Stay aware of areas that feel tighter than others and inhale into those areas.
Strengthening: Engaging in scapular stability exercises, like serratus wall walks or the “trap 3 raise” can help you gain strength in normal ranges of motion, providing your shoulders with the stability they need to function properly.
Tension in the Jaw
If you find yourself clenching your jaw often or feeling discomfort, this could stem from multiple things but most commonly from a lack of stability in the neck itself, forcing our brains to try to create stability in the joint complex above it.
What Can Help:
Stability Exercises: Performing neck bridges or heavy carries can improve the stability/strength in our core and neck, relieving the (subconscious) urge to create stability at the jaw.
Breathing Techniques: Neck muscle often try to help out with breathing. Focus on deep, calming breaths. Inhale quietly through the nose, trying to fill the lower abdomen and as you exhale visualize releasing tension in the front of the neck and jaw.
Why It Matters
Understanding the Joint-by-Joint Approach empowers you as you now have some idea of where to start when trying to self treat or get past a barrier you may have hit. It clarifies why certain exercises are recommended and how they specifically target the root causes of your discomfort. By focusing on the right mobility and stability exercises, you can take an active role in your recovery. The Joint-by-Joint Approach is more than just a concept for trainers; it’s a practical tool for anyone dealing with musculoskeletal issues. Simply knowing how your joints are supposed to function can help you find effective solutions without having a background in anatomy or training. By working closely with us or your trainer, practicing breathing techniques during stretches, and strengthening within normal ranges of motion, you can promote both stability and mobility, leading to a more comfortable, active life.