Mobility isn’t Accessory - it’s FOUNDATIONAL
I can’t say this enough…
MOBILITY IS NOT ACCESSORY WORK.
For those of you familiar with the CrossFit world, you’ll see a lot of talk out there about accessory work. “Accessory work”, in its commonly used form, refers to things like mobility drills, glute bridges, core exercises, simple rows, and “anything you can kip.” (kipping = using momentum to cover a motion you can’t do on your own).
Some of the websites and blogs I found on accessory work said things like this: “Accessory work is the little exercises that contribute to the big exercises.” “Accessory work compliments full body movement.” “Accessory work is the work you do after your primary exercises.” “Accessory work targets specific weaknesses.” And my ABSOLUTE LEAST favorite: “Accessory work is a support exercise for the real task at hand.”
The whole time I was reading, all I could think about was the common theme… that mobility and core strength are being marketed as added bonuses, as a means to an end of acheiving an overhead squat, as exercises you can skip if you’re happy with your current lifting status. And my friends, that marketing is DANGEROUS. What these articles should actually read is that:
MOBILITY IS FOUNDATIONAL WORK.
What Is Mobility?
Not to be confused with flexibility, mobility is the ability for you to control your movement through a full range of motion. It requires healthy joints, flexible muscles, stability and balance, and a solid foundation of core strength to cover the motion, and it’s the key to unlock pain-free movement throughout our lives. Mobility is our ability to perform all functional human movements efficiently, effectively, and safely.
Mobility is not optional. It’s not a bonus exercise, it’s not the activities you do to be able to achieve a small fitness goal and then abandon.
Mobility is not an accessory to your workout.
Mobility is the foundational capacity for your body to be able to complete your workout.
Mobility creates healthy movement patterns. Proper mobility in the shoulders and thoracic spine leads to good posture. Great mobility in your hips and lumbar spine are key for core activation and reduction of low back pain. Mobility in the foot leads to excellent gait quality, which prevents pain up the entire chain.
Mobility is also reflection of balance and stability. Healthy joints are mobile, and therefore are protected joints. Mobility in joints that are supposed to be mobile allows you to hold one position (for instance, standing on one foot) while resisting unwanted motions (falling flat on your face while you stand on that foot).
The point is, you should be prioritizing mobility as a key component of your exercise routine, not accessorizing it, so that you’re able to exercise with better form throughout your life. There will come a point where heavy lifts and HIIT workouts will no longer serve your body, and what will come next will be figuring out how exercise can still work for you. Incorporating mobility now will lay the foundation for you to remain active as long as you possibly can.
For help identifying mobility restrictions and/or designing a mobility program that’s right for you, click here or email dominique@intentionalmobility.com to get started!