5 Movements to Increase your Mobility and Flexibility

Looking to improve your mobility and flexibility?

We’ll first start with understanding your mobility by understanding your joint and soft tissue capacities. 

First, let’s empower some education….. 

Mobility is an expression of control & strength through active ranges of motion. 

Flexibility is passive movements through ranges of motion. 

Now, the cool part about improving mobility is that flexibility improves with it, but it’s not the same in reverse. 


Because flexibility is a passive range of motions that you don’t have control of, moving passively for short periods doesn’t stimulate your nervous system enough to adapt active strength and controlled ranges of motion aka your mobility. 

Here is a 5 step process to train for improving your mobility & flexibility simultaneously. 

  1. Asses Joint workspace
  2. Capsule workspace 
  3. Re-asses workspace
  4. Fundamental Joint Training
  5. Re-asses workspace 

Step One: Do Controlled Articular Rotations (CARs)

The BEST way to assess your joint workspace is using “Controlled Articular Rotations” (CARs). Because CARs allow you to listen to your joints through movement and identify your authentic mobility. 

Step Two: Training the deepest tissue to your joint

Training the deepest tissue to your joint is where the focus is needed to make the strongest adaptation. An example of this tissue is the labrum aka capsule of the shoulder. Your shoulder capsule is what truly holds the truth to your mobility. If that tissue is restricted then your mobility will be or become restricted. Why? Stay tuned in for the next article release where we will dive deeper into those. It’s electrifying so don’t miss out…….

Step Three: Re-assess with CARs

Always re-assess with CARs to ensure your progress and path are leading you into the desired adaptations. Such as too much loading into your joint/tissues can create a negative adaption and too little loading will not create any adaption. 

Step Four: Engage in Joint Training

Fundamental Joint Training is specific stimulation for the specific adaptations of improving the fundamental joint function. For example, again, the shoulder needs rotation before any linear movements like Flexion, extension, abduction, or adduction. So, internal or medial and external or lateral rotations are the shoulder’s fundamental foundation. Improve strength and control of shoulder rotation you get better mobility, simple not easy! 

Because it’s worth something, and that something is your livelihood.

Step Five: Re-listen and identify for new big or small adaptations

Always re-asses to re-listen and identify for new big or small adaptations to your fundamental movement. 

Change your Mobility and Flexibility by understanding your joint/tissue capacities through practice. It’s not one or even two sessions. It’s a lifestyle of daily practice to maintain the behavior aka strength you need to sustain the demand you place on your body as your livelihood. 

Have fun!

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