What are the most effective mobility assessments for your clients?

2 Joint-by-Joint Approach

One of the most popular frameworks for assessing mobility is the joint-by-joint approach, developed by Gray Cook and Mike Boyle. This approach suggests that each joint in the body has a primary need for either mobility or stability, depending on its anatomical structure and function. For example, the ankle, hip, thoracic spine, and shoulder need more mobility, while the knee, lumbar spine, and scapula need more stability. Of course, this does not mean that the joints are isolated or fixed, but rather that they have different roles and priorities in the kinetic chain. By using this approach, you can identify which joints are lacking mobility or stability, and how they affect the rest of the body.

4 Mobility Exercises

Based on the results of the mobility screenings, you can design specific exercises to improve your clients' mobility in their weak areas. Ankle Mobility Drills are a great way to increase dorsiflexion of the ankle, which is essential for movements like squats, lunges, and jumps. To perform these drills, have your client stand facing a wall with one foot close to the wall and the other behind. Ask them to lean forward and try to touch the wall with their knee without lifting their heel off the ground. Hip Mobility Drills are also effective for increasing range of motion in the hip joint, which is involved in most functional movements. Have your client lie on their back with their knees bent and feet on the ground. Then have them cross one ankle over the opposite knee and pull the knee toward their chest. Lastly, Thoracic Mobility Drills are great for increasing rotation and extension of the thoracic spine. Have your client sit on the floor with their legs crossed and one hand behind their head and one hand on the floor in front of them. Ask them to rotate their torso toward the ceiling and reach their elbow as high as possible. Progress these drills by adding external rotation, internal rotation, abduction of the hip, extension, flexion or lateral flexion of the spine.

5 Mobility Programming

Incorporating mobility into your functional training programs can help your clients move better, feel better, and perform better. To do this, you can use different strategies and methods, depending on their goals and needs. Mobility Warm-Up involves performing mobility exercises before the main workout to prepare the joints and muscles for the upcoming movements and prevent injuries. Mobility Cool-Down involves performing mobility exercises after the main workout to relax the joints and muscles and enhance recovery. Mobility Training involves dedicating a separate session or day to mobility exercises to improve the overall mobility of the body and address any chronic issues or limitations. By using these methods, you can help your clients improve their mobility and achieve their functional training goals.