The popular story of how low-carb diets work goes something like this: Reducing your carbohydrate...
Let me introduce myself. My name is Mark Sisson. I’m 63 years young. I live and work in Malibu, California. In a past life I was a professional marathoner and triathlete. Now my life goal is to help 100 million people get healthy. I started this blog in 2006 to empower people to take full responsibility for their own health and enjoyment of life by investigating, discussing, and critically rethinking everything we’ve assumed to be true about health and wellness...Tell Me More
How mobile are your wrists and ankles? They’re the primary hinges for our two major sets of extremities – hands and feet – and yet they often go neglected. They’re two of the most common sites of debilitating pain and acute injury, and yet people do little else to correct the problem than tightening the high tops, strapping on some constrictive sleeves, or avoiding activity altogether. All those “solutions” miss the point entirely, in my opinion. Rather than fix the root issue, they skirt it and apply expensive band aids. If you know anything about how I approach other issues of health and wellness, you can guess that I’m not satisfied with the band aid approach to wrist and ankle mobility. We can do a whole lot better than that.
Ever watch dogs at play, carefree? Next time you go on an off-leash hike with a canine, or even just a walk around the neighborhood, watch how they just jog along. Assuming they aren’t in pursuit of cat, squirrel, or pedestrian, it’s an easy trot, an effortless series of flicks of the ankle joints. It’s smooth, and their heads and shoulders stay mostly level with the ground. No off balanced dipping or stumbling. Oh, sure, the composure goes out the window when a frisbee’s let fly and they tear off after it, tongue flapping and fur rustling and muscles pumping, but to watch a calm, curious off-leash dog trot around, checking out the surroundings, sniffing, and just taking it all in is to watch an animal at total, complete ease in his own (furry) skin. We can learn a lot from watching dogs, as I have from my own Yellow Lab, Buddha.
By now, you should be convinced that attaining and maintaining mobility in your thoracic spine is a good idea for many reasons. Kyphosis of the thoracic spine is a virtual epidemic (just take a look around at everyone the next time you’re in a coffee shop or classroom – rounded backs abound) and everyone at some time or another has felt a little twinge of shoulder pain when doing a particularly adamant set of pull-ups.
Before you start with the exercises, let’s first figure out the extent of your thoracic immobility. The industry standardized way of determination is a simple one:
If you can’t get into this position and touch your wrists to the ground, you have poor thoracic mobility. If you really had to struggle through discomfort or even pain (don’t fight through pain!), you have less than ideal thoracic mobility. And if you were able to breeze through this drill, you should probably still work on more mobility, just to shore up what you already possess.
Do your shoulders slump and round when you walk, sit, or stand?
Do you get lower back or neck pain when doing twisting or rotational movements?
Have you resigned yourself to living with that nagging rotator cuff pain that flares up during workouts and in bed?
If you answered “yes” to any of those (and most people will answer yes to at least one), you may have poor thoracic spine mobility. Even if you don’t notice any of the symptoms leaping out at you, it never hurts to get more mobility, especially in the thoracic spine. And establishing good habits by actively maintaining and training mobility, as opposed to being content with what you have (even if it’s not optimum), is always a good move. Scoff at the prospect of thoracic spine mobility all you want; you still gotta have it.
Yesterday, I made a case for the necessity of good hip mobility in, well, everyone. Athletes will get faster, stronger, and more powerful. Lifters will be able to lift more weight and squat heavier without rounding the lower back. Regular folks will spare their lower back from the stress of chronic sitting and bending over to pick things up. Extensive hip mobility will improve your love life (seriously, think about it – hip thrust, range of motion!), your deadlift, your Grok squat, and your posture. If you own a set of hips, the ability to traverse their full range of motion will improve your life in many ways. They are the fulcrum upon which most activity depends. Treat them well, keep them well lubed and tuned up, and you will reap the benefits and reduce your chance of injury. That much is pretty clear by now.
So, how do you do it? How do you get hip mobility, and how do you maintain it?
People are exceedingly mobile these days. We can jet halfway across the world at a moment’s notice, check email on our phones, hop in the car and be in another state in five hours, conduct business from anywhere, transfer schools, and shave while reading the paper on the morning commute. Social mobility, financial mobility, spatial mobility, information mobility. Mobile workforce, mobile phone, Google Mobile. Yeah, clearly, mobility is highly prized.
What about joint mobility?
Too many people discount, or even outright ignore, this crucial aspect of physical fitness. Raw strength, speed, and stamina are all important, especially to athletes or weekend warriors, but everyone of any age or fitness level needs the ability to move their limbs and joints through their full range of motion as ordained by nature. That goes for grandmothers, teens, and couch potatoes alike. Though not everyone will be picking up barbells or running sprints or long jumping, we all have to function in a three-dimensional world. We all have space and gravity with which to contend if we’re planning on enjoying and experiencing all life offers, and that’s accomplished by moving through spatiality and against gravity. To thrive in this environment, we require the full, unfettered use of our limbs, joints, and muscles. Losing the shoes is a big step; so is getting strong and fit. One of the biggest, in my opinion, is regaining and maintaining maximum joint mobility.