Everything is connected! Did you know that a mobility restriction in your big toe can affect your hip and even shoulder? It can! Everything is connected. We call this regional interdependence. Every joint in your body has it’s own unique job and role. When one joint is limited and not doing it’s job, another joint can usually take over and do it’s job for it for a short period of time.
The issues with this is that this joint that is filling in wasn’t designed to do the job that the other joint should be doing, so a) it won’t do as good of a job as the joint that was designed to perform the movement and b) this causes wear and tare on the joint that is “filling in”, which will usually lead to pain and injury down the line if this issue is not solved. What’s the solution? Yep! Improving your mobility in all your joints using effective techniques. This is why we work on every joint in your body if you are following along everyday.
An example of this is your ankle and knee. When you have limited ankle mobility your knee will usually compensate (or your foot or hip). One way your knee compensates is by buckling slightly inward. Your meniscus is not happy about this buckling inward, which usually leads to meniscus damage and tears. Your knee wasn’t designed to be an ankle. The same scenario happens all throughout your body.
Sometimes it’s good to know the why on why we do things. On that note, have an amazing routine!
Equipment needed: 1. Padded Mat (optional). Today is all about the 90/90 position. We are going to open up and activate your hip internal and external rotators as well as other muscles. We are working on the flexibility, mobility, and stability of the hips and low back.
We are starting off with 90/90 eccentrics with end-range stretch holds. Your goal is to lower very slow and controlled. Make sure you continue to drive your front leg into the ground as you lower. The movement is great for stretching and increasing activation in your gluteus muscles and rotators such as your piriformis. Next we are working on 90/90 torso rotations. Try to stay as upright as possible and really feel all of the muscles around your midsection get activated. We are finishing up with 90/90 side bend holds. Your goal is to squeeze the muscles on one side of your torso as the other side stretches out.
Follow us and hit us up on Instagram, Facebook, and Twitter @movementvault