The Mobility of a Supple Leopard
Mobility: A Systematic Approach reviewed by Sean Cowick
Dr. Kelly Starrett believes that everyone should know how to move and be able to perform basic maintenance on themselves. This chapter really emphasizes the importance of being mobile, whether it is for athletic performance or everyday common activities; such as sitting at a desk all day or taking clothes out of the drying machine. Mobile or mobility, is having the ability to move physically. Dr. Starrett discusses how we can relieve the pain in tight muscles, joints, and tendons through application. Application being the different techniques to influence the range of movement. I will be discussing and providing examples to help you better understand Dr. Starrett’s key points of mobility: joint mechanics, sliding surface dysfunction, and muscle dynamics. I personally apply his teachings for myself and my clients on these techniques to help us be better mobile. Also, I will examine Dr. Starrett’s seven rules of mobility to help modify your everyday activity.
First, let’s breakdown the difference between stretching and mobility; when Dr. Starrett talks about stretching, he is referring to static stretching. Static stretching is holding a stretch in challenging position for a duration of ten to thirty seconds, to help lengthen the muscle. Dr. Starrett believes it doesn’t improve position, doesn’t improve performance, doesn’t eliminate pain, and doesn’t prevent injury. After much thought and further reading, I understood his thought process. Stretching alone is not going to tell you anything about motor control or your ability to get into good positions. For example, think of a scarf: when you pull on each end to lengthen it, it gets longer, but the strength and integrity it once had is lost. The same principle can be applied to muscles: when the muscle is stretched to a new end-range position and you try to back squat or deadlift with your usual heavy weight, the muscles, which are not adapted to handle such a load with your new lengthened muscle, will not be able to support the load. This is not to say that lengthening the muscle is bad, but to put simply, you have to train these new long muscles to handle the load through the full range of motion. With correct form and strength progression on the lengthened muscle, the muscle will be able to adhere to heavier loads. This is why I instruct my clients using Dr. Starrett’s methodology of addressing mobilization through joint mechanics, sliding surface dysfunction and muscle dynamics. Dr. Starrett works through these systems to correct points of restriction in positioning and resolve pain. Thus, creating a more mobile individual. So, first I will introduce Dr. Starrett’s first system of approaching mobility, joint mechanics.
1) Joint Mechanics
Joint mechanics are important to assess with proper technique to identify any faulty mechanics that are causing problems before addressing mobility. Then demonstrate the proper motor control to remedy the problem; but, if the individual is missing major ranges of motion, then attention needs to be diverted to the joints. The most common problem is typically soft tissue restriction and sliding surface dysfunction (which I will cover in the next section), this can be automatically corrected if the joint is set in a good position. When you put a joint back into a good position, all affiliated muscle groups will turn on the way they are supposed to, and pain usually disappears. For example, I have clients who lack the knowledge to comprehend locking the spine in place when doing back squats. Commonly, the client will lean forward, moving the bar away from their center of mass; thus, complain of lower back strain and not able to keep their feet flat. When I explain and demonstrate to lock the spine squeeze the core, chest up, head forward, and driving the heels into the ground and to exhale when pushing the weight up; the client will demonstrate better form and ease of the exercise, and the challenge will be felt more towards the targeted muscle group. Once I corrected their posture, the joints were properly lined up so the client was able perform effectively. But, it is important to know what compromises joint mobility and restriction, which is the joint capsule. Could a poorly formed joint capsule be a barrier to improving one’s joint mechanics? Or is it something that needs to be addressed in the process of simple repositioning?
The joint capsule is a ligamentous sac that surrounds the joint that allows for freedom of movement, creates stability, and keeps the joint from overstretching. This is important to understand because when the joint is compromised, put into a bad position, the joint capsule will adapt to this bad form; consequently, restricting joint range and tissue health. Imagine a rubber band, one side thick and the other side skinny. What happens when it is pulled apart? The skinny end stretches long and the thicker end very little. It is a similar concept for the joint capsule, it stretches at the weakest point; so when the hamstring is stretched, where is the skinny end of this band? It is behind the knee, which is why you feel more pain in that spot. In order to effect change here, and increase strength, you have to create space and facilitate movement within the joint. This can be done with banded distraction or simply forcing the joint into a good position.
A banded distraction can be accomplished with a band hooked around your ankle, shoulder, wrist, or hip. Once it is hooked around, pull the joint surfaces apart to reset the joint into a good position. This is very useful and I use it myself to prevent joint restriction. The result is I am more mobile, and any pain that use to occur from lack of range has almost completely disappeared.
The other positioning is forcing the joint into a good position. I would not typically recommend a novice lifter to attempt this, because if done wrong you could possibly injure yourself. But, in order to force the joint into a good position, let’s say you are having some shoulder pain or restriction. Try forcing the humerus back into the back socket, by lying flat on the ground hold a heavy kettlebell or band, then externally and internally rotate your arm. This will allow you to reclaim full range of motion. But, again experience and proper training is encouraged, do not attempt without proper training.
2) Sliding Surface Dysfunction
Kelly uses the term “sliding surface” as a catchall phrase to describe how the different components, structures and systems of the body relate to one another. What this means is he is ensuring your tissues all slide and glide appropriately. To better understand, spread your fingers on one hand, take your index and middle fingers, from that hand, and press down behind the fingers with the opposite hand. With your fingers spread, take your opposite hand and move the skin around in all directions. Notice how the skin slides over the hand, this should happen over all the surface layers of your muscles, tendons and bones; such as your knee, thigh, ankle and heel. A good example, mentioned by Dr. Starrett, is to test this is by dorsiflexing your foot, try to pinch the skin at your achilles tendon and move it around. If you are able to do this you are in good shape, but if not and it’s tight like wearing skinny jeans, then you may have sliding surface dysfunction. Of course it will be naturally tight because of the lack of skin elasticity in this site, but those with good range of motion will be able to do this.
There are a few methods to combat this issue, they are called pressure wave, smash and flow, and voodoo floss band or commonly a lacrosse ball or roller. There is also a really good technique, that is very effective called the “superfriend smash”. For those unfamiliar with this, it is when a friend will be the one applying pressure to the troubled area. For example, if the quadricep was knotted up, lay on the ground with the conflicted leg flat and the opposite leg posted up. This helps keep the lower back stay flat, now have a friend apply his weight onto the quadricep using his/her bare foot. The friend will apply his body weight onto the quadricep with the arch of their foot, moving it back and forth. This technique is actually utilized by the Chinese weightlifting team before and after training.
3) Muscle Dynamics
At this point, when normal range of motion has been achieved after remedying joint capsule restriction and sliding surface function, all without the use of stretching. Although, muscle dynamics will seem similar to traditional stretches, it is not stretching. Muscle dynamics is applying tension at the end range of the lengthened muscle in order to facilitate change and restore some muscle contraction. Typically this is used to help athletes reach extreme positions for sports such as martial arts, dancing and gymnastics; however, if power and strength is needed for football, for example, I would implement full range of motion with a load. Exercises such as a deadlift or squat will help build motor control and strength at new end ranges. But, remember to practice progression, it is important not to overwork the muscle from the start; it needs to be trained gradually.
When a new loaded range of motion is achieved, future mobility and strength in that range will be improved. It is not surprising, your body adapts to whatever it is exposed to. So it is important to practice good form and technique when reaching full range of motion, as this will promote higher quality strength and power.
Kelly’s general rule is PRIORITIZE motor control, joint capsule work, and banded flossing before training. I agree with this concept, and practice this before participating in any physical exercise. Another one of Dr. Starrett’s teachings, that I follow, is saving the sliding surface and muscle dynamic end-range mobilization techniques for after training. I would typically finish with a light-weight dynamic movement, using bands or my body weight. For example, using a band to lengthen my hamstring, this applies a load pulling down on my foot to help stimulate the muscle group. The benefit will allow my muscles to strengthen in this new range.
7 Rules of Mobility
1. Test and Retest
Everything should be measured, observed and repeated to obtain results. This is done to keep track of your progress and helps your mind and body adapt to the repeated movements.
2. If it Feels Sketchy, It’s Sketchy
There is a difference between uncomfortable and unbearable pain. Know the difference, listen to your body, and don’t overdo it. Be smart!
3. No Days Off
This does not mean to lift everyday, but take into consideration when it comes to mobilization, it can be done everyday in short bouts. The main purpose of mobility exercises are to improve performance, reach full range of motion, and achieve good positioning. Taking 10-15 minutes a day after a workout, during a lunch break, or before going to bed to mobilize your joints will reduce stiffness and promote strength.
4. Make Mobility Realistic
Whatever position you are trying to achieve, make it a reality by mobilizing your joints. The more you replicate what you are trying to achieve, the better you will become. The body will always adapts.
5. Always Mobilize in a Good Position
Do not force your body into a position it isn’t ready for; progress your body to reach your goal. If your form is bad, reset your position and try again. Nobody reached the top of the mountain by wishing for it, preparation is key.
6. Don’t Get Stuck in One Position; Explore Your Business
Business is modifying and correcting your positioning as you see fit to reach it. For example, in a squat, some people have their hands on their hips, chest, or head. Fixate your body to your preference to help you reach good positioning.
7. Don’t Make a Pain Face
Very important: no “pain face” while mobilizing. That face is not going to help you reach your goal by any means, instead it inflicts straining to the neck. This causes restriction along the spine connections, and shortening in your neck flexors. Plus, the pain face is not an attractive quality, so rethink it!
This was a very good chapter to review, Dr. Starrett discusses more movements and techniques that I did not cover in this blog. But, I have already utilized what I’ve read and discovered my range of motion has increased; as well as, my strength in the new end range. It’s important to utilize Dr. Starrett’s systematic approach in this order; joint mechanics, to ensure good form and technique; sliding surface dysfunction, to identify any tightness in the joints, muscles or tendons; and muscle dynamics, to enhance strength in new end range motion. I cannot think of anything I disagree with, but instead I endorse learning about mobilization and incorporating it into your everyday workout. A couple of good suggestions I would make would be to stay active daily, exercise body weight exercises; such as squats, and pause slightly at the bottom to promote tension to further make neuromuscular connections, before and after workouts. Also, to track your progress through sliding surface dysfunction, to determine appropriate slide and glide in the joints and muscles. My goal is to be able to push my body and others to its peak performance level; speed, power and strength. This chapter will help you reach your goals without a doubt. Remember, it’s about the quality of the movement, not the quantity of how much you move, that comes later!
By Sean Cowick, Personal Trainer at Fitness Connection and Strength and Conditioning Coach at Cardinal Gibbions High School
“The views, opinions, and judgments expressed in this message are solely those of the authors and peer reviewers. The contents have been reviewed by a team of contributors but not approved by any other outside entity including the Roman Catholic Diocese of Raleigh.”
