Recovery can come in many forms: from passive recovery to active recovery, and to nutrition to just plain ol’ sleep. Today, I will demonstrate some active recovery techniques in the form of corrective exercises that work towards keeping the ball and socket joints healthy via mobility and stability exercises.
What is a ball and socket joint? Well, it is a joint in which a ball moves within a socket to allow rotary motion in every direction within certain limitations. The shoulder and hip are both ball and socket joints. Without these types of joints, we would not be able to run around and be agile or reach for things in all directions.
However, with lots of range of motion, comes an increased risk for POTENTIAL of injury. Injuries happen in a number or ways, from freak accidents, to pushing past your strength limits and many others. But, aches and injuries can also come from a lack of the proper mobility and stability in those joints. This can often happen from living a sedentary lifestyle which leads to neglected movement patterns that utilize the full capabilities of these ball and socket joints. Also, staying in chronic positions, such as sitting in a computer chair, can lead to compensations that will then limit your range of motion in those joints.
Mobility and stability are some terms that can be difficult to understand and picture mentally in regards to which exercise accomplishes which of the terms. Let’s simplify it by looking at stability first. The root word is stable, which should tell us we want it to be secure and not moving around much, if any at all. For example, holding a weight over your head is an exercise requiring proper shoulder stability so the weight does not fall forward, backward or sideways. Similarly for the hip, balancing on one leg, bent over, like a ballerina, is an exercise where you would want proper stability. This way you won’t fall over and you can hold steady.
Mobility on the other hand is where it can be a bit tricky. The word mobility gets tossed around often synonymously with the word flexibility. However, there is a difference. Let me explain - flexibility is simply how far a muscle can stretch or how much a joint can move. For example, if I were lying on my back with my legs straight and lying on the floor as well, I could demonstrate the difference between mobility and flexibility for you first. If I had a trainer lift my left leg for me and push it towards my head, with my knee locked out straight, I would feel a stretch in my hamstring. However far the trainer can lift my leg will demonstrate my flexibility - that’s because this was a passive stretch, and I was completely relaxed. Mobility, on the other hand, would be if I actively lifted my left leg by myself, without using my arms or any other assistance. Mobility requires the opposing muscles to fire, to stretch the muscle you are targeting. Typically, you will have more range of motion with flexibility, compared to your mobility. The problem arises when there is a dramatic difference, because walking, running, exercise, etc. all require mobility, not just flexibility. When there is a significant lack of mobility, this is where unexpected aches and injuries happen.
So, with that being said, let us explore some mobility and stability exercises that will help to put the shoulders and hips into positions that will help to keep those joints moving the way they were intended to and keep you safe and strong! Implement these on an as-needed basis, as a mini-workout or utilize them as a dynamic warm-up for a workout.
Shoulders: 2-3 sets; 1-3 times per week
Swimmers- Prone (mobility)- 5 both directions
Front High Plank- Hold (stability)- :30-1:00
Side High Plank- Hold (stability)- :30-1:00
Walking Overhead Carry- DB (stability)- 25-50 yards per arm
Hips: 2-3 sets; 1-3 times per week
Hip CAR (mobility)- 5 per leg
T-hip Rotation (mobility/stability)- 5 side to side per leg
Mini Lateral Bound to Stick (stability)- 5 per leg