140222 Mobility: Understanding the language Part 4

Here is the final installment of our series on the language we use when referring to human movement and mobility. We will be having mobility after the team WOD on Saturday at 11am. I’ll use the ‘team mobility’ to address any specific issues, or questions while going over some new (and old) concepts.

It’s 6 days and counting to the Open. I want to offer anyone some movement evaluation and take a look at any ‘issues’ you might be having that I can help you with before 14.1 is posted. I have limited time (due to my work schedule) the coming week, but I want to help any and all that are wanting and willing. I can’t promise I’ll correct or eliminate your issue with only 6 days – but I know we can get you moving better.

You can message me on Facebook, I can give you my cell, or you can pull me aside at the gym.

Mobility will only work if you put in the time. Doing it once a week or only when it hurts will not correct anything. Remember, it’s just another skill – it take practice and consistency.
I’m excited to see how everyone does this year with the 2014 Open!!!

This final list is quite random, but I felt it needed to be included:

Work the corners– this is a faux generalization we use to describe the motion and intention of reaching your end range of motion in all planes of motion. When we want you to work the corners, we’re asking you to take a joint or limb to your limit and then take the position and try eliciting a pressure wave in all 6 planes of direction (up, down, left, right, clockwise, counterclockwise). This concept becomes more clear the first time you find your corners.

Sliding surfaces– this is the description of the relationship between bones at a specific joint & joint angle. You have different types of joints all throughout your body, but it’s the sliding surfaces that cause the most mobility challenges (become the most immobile). The sliding surfaces tend to become ‘immobile’ the more you don’t use them. This also will make more sense the first time you’re shown a sliding surface joint and how we mobilize them.

Pain cave– this is the line you cross when something changes from uncomfortable to outright painful. Some have described this transition from feeling a dull/warm achey stretchy feeling to a sharp/knife/stabbing ice cold feeling (just a generalization). While most athletes will admit there is such a thing as ‘good’ pain and ‘bad’ pain, the pain cave should be the ‘good’ pain, or just at the threshold of being ‘bad’. The pain cave is your body telling you to back off a bit. You’ll learn over time how to visit the pain cave for good reasons.

Pain face– this is pretty self explanatory. It’s the expression on your face when you fall into the dreaded pain cave. Everyone’s pain face is different, but all represent the same feeling.

The last set of language refers to the human body and its movement. When describing human movement we divide the body into chain systems. Each chain represents a series of communicating muscle groups:

Anterior chain– is made up of the muscles on the frontside of the human body, i.e. abdominals, front legs (quadriceps), chest, front shoulder (anterior deltoid), etc.

Posterior chain– is made up of the muscles on the backside of the human body, i.e. posterior thigh (hamstring), butt cheeks (gluteus maximus), calf, back muscles, etc

Rotational chain– combines muscles that work with and oppose both the Anterior and Posterior Chains as well as laterally moving muscles such as the side abdominal muscles (oblique), inner thigh muscles (adductor), and the sides of your butt (gluteus medius).