Understanding the Difference Between Mobility and Exercise
May 23, 2022
One of my six pillars to great health and longevity is joint mobility. From my 19 years of practicing as a chiropractor, I know that if you want great mobility in the future, you have to identify your weak spots and start working on those things now! If you have a bad hip, a stiff knee, tight shoulders or a stiff spine, it's likely to continue to progress unless you do something about it.
So what do we need to do?
Well, there's a variety of inexpensive tools that you could use. The great thing about working on mobility is that sometimes you only need five minutes, and you can sneak in these little windows based on your day.
Foam Roller
I think most people know what a foam roller is. There are a lot of YouTube videos out there that can show you the basics or specific routines. We've also recorded videos on how you can use these in our Longevity Roadmap membership.
Alpha Ball
An alpha ball is a great tool to work out tight spots in the hips, lower back and upper back. It is made of a perfectly dense rubber that won’t compress when you add pressure, but it is also not too hard (like a lacrosse ball). I have these at the clinic, and they are also available online.
Hand rollers and handheld massagers
There are many handheld massagers that I've seen on the market. They can be convenient to help you work on different body parts that might be stiff or sore and can help you get in those tough places to stretch, like your IT band or your glutes.
Stability balls
These are good to do certain types of stretches and movements on. An example of how I use my ball can be found here
So like other things that we've talked about, you want to make sure that you look at your weekly calendar and say, okay, when am I going to do this? And when does it make sense for you? For example, if you're stiff in the morning, you'll feel better if you get some mobility done early in your day. Maybe you'll sleep better if you do it at night time so you can work out any tight spots and help your body relax. Perhaps you've been sitting at a computer all day, so when you get home, it might make some sense to spend just a few minutes doing some basic stretches and exercises that will help counteract your day of sitting.
Remember that it will be much easier whenever you're trying to form a new habit if you anchor it or pair it with something you're already doing. So, for example, if you're great at going for your morning walk when you come back that's a perfect time. You're warm, loose, your blood is flowing, and it only adds a few extra minutes.
You have to remember your mobility can affect your ability to exercise. So you want to make sure that you don't forget to move your body in specific patterns because that's what's going to help you exercise effectively and in the long run. Remember, a key to longevity is being able to exercise for as long as possible. This is important stuff so make sure you're not leaving it out of your weekly routines!
And the last thing is always this: Just start. It doesn't have to be perfect. It doesn't have to be an hour. Pick a body part that you know is a weak spot. Then, start implementing a new habit with specific routines for this body part. If you need help, make sure you reach out because this will affect your ability to move down the road and will impede your quality of life.