In this post, I go over the mobility pre-requisites for the pull-up. By making sure everything moves well, we can help decrease the risk of injury, or help those shoulders and elbows from feeling so beat up.
What's your plan of attack when your back aches? Painkillers? Stretching? Ice and heat? While these might provide temporary relief, we're missing the bigger picture if we don't address the way we move through our hips.
Often times when your back hurts it is often due to lack of stability and/or mobility at joints. This makes sense when we review Gray Cook and Mike Boyle's joint-by-joint approach to the body.
When we look at this model we see that the body alternates segments of stability and segments of mobility. These areas align themselves so that we can stabilize in certain areas in order to move freely in others. An example of this (not on the chart above) is learning proper scapula stability so we can enjoy all the range of motion the shoulder provides. If the scapulae aren't stable, compensation patterns inhibit optimal movement of the shoulder joint.
With repetitive stresses or lack of movement over time, bodily joints have the potential to lose their inherent mobility. Once this happens the body has to compensate for this lack of motion by creating motion at the segment directly above or below. What this ultimately does is flip-flop the order of mobility and stability. One of the most common examples I see of this is through the loss of hip mobility. Most people, especially those who sit at work all day lose the ability to hinge at the hips. This loss of hip mobility causes either the lumbar spine or the knees to move excessively while moving. Whether bending over, squatting, deadlifting, or picking up your child to name a few examples, the ability for your body to maintain the joint-by-joint approach is imperative in order to prevent muscle tightness, stiffness, weakness and pain.
Based off this information, one of the first things I assess when having a patient with low back pain is their ability to hinge. Most often than not, their hip hinge is not up to par... and that's putting it nicely. Even if you don't have pain, the inability to hinge from the hips will rob you of strength, power, mobility, and overall quality of life.
Check out the video below to see some hip hinge hacks. They will make you a better person.
If these helpful tips helped you out, or if you just plain hated them leave me a comment below and tell me all about it!