Assessing Your Mobility
Aug 16, 2021 - Meghan Pickrell
A review in Science Daily claims “that mobility limitations are a litmus test for healthy aging.” As we age, we loose mobility in our shoulders, trunk and hips. Mobility is a key component in overall health, which is why I made it one of our three pillars – Mobility, Strength and Wellness. It’s important you take the 3 minutes to complete the assessment on the virtual site prior to becoming a member. Through these questions related to your mobility I am able to gauge your range of motion and recommend mobility sessions specific to your tight spots. The recommended sessions automatically appear on your personalized dashboard.
So, how many of the mobility moves listed in the assessment can you do easily? If you can do all of them – fantastic. I will still instruct and encourage you to engage in the recommended mobility exercises. We want to maintain and increase the flexibility you already have. Remember the old adage – if you don’t use it, you loose it!
If you have trouble with some of the moves I ask you to do – don’t fret. I will begin you in a mat practice that will help loosen you up. There’s plenty of time. Remember, the more we practice, the more the body will respond, shift and open. Below are some of the positions I use to assess mobility.
The the “criss-cross” position above tests how much external rotation you have at your hips! If your legs don’t quite fall to the floor, we’d want to work on that through specific mobility exercises, such as pigion. The second posture, “squatting”, tests hip flexion (it also challenges your knees and ankles). If you can’t do this move, it might be because of the joints lower in the leg. Remember to try and keep your heels down on the floor. I offer a hip mobility series through the membership, which will help you with both of these moves. You can also check out these hips moves.
Both of these moves above test shoulder mobility. To truly gauge the mobility in your shoulder joints try and keep your chin on the floor as you lift and lower your arms. The second posture tests your shoulders internal rotation. If your shoulders are tight, make time to stretch out during your fitness routine. You can lie on a foam roller and allow the arms to open wide and sink to the ground. You can take advantage of the full shoulder mobility series through the membership.
The first move above tests spinal flexion (how easily you can bend your spine forward). The next move tests spinal extension (how easily you can backbend). Try these two moves to stretch and increase flexibility in your back exploring these opposing directions. There are many more moves that will help with spinal mobility. If you are an M&M member you can find my back mobility series here.
I am continuing to visit the benefits of mobility on instagram this week. Hop over and learn some new moves. I am also posting a full body mobility series for this week’s “Weekly Practice”. Members – it’s on your dashboard! Enjoy!