Think Movement Chains, Not Muscles
Mobility Training Tip #3: Think Movement Chains, Not Muscles
Here's a scenario you've probably experienced: Your lower back feels tight, so you stretch your lower back. It feels a bit better temporarily, but the tightness always comes back. Why? Because you're chasing the symptom, not addressing the source.
The Better Approach: Your body operates through interconnected chains of muscles, fascia, and joints—not isolated parts. What you feel as "tightness" in one area is often compensation for a restriction somewhere else in the chain. That lower back tension might actually be your body's response to tight hip flexors, limited ankle mobility, or even restricted thoracic spine rotation. Effective mobility training addresses the entire kinetic chain, not just the spot that's screaming at you.
Why This Works: Movement patterns follow predictable chains: anterior chain, posterior chain, lateral chain, and spiral chains that cross your body diagonally. When one link in the chain is restricted, every other link has to compensate. Your tight hamstrings might actually be protecting a weak core. Your stiff shoulder might be compensating for limited thoracic rotation. By understanding these relationships, you can identify the true source of restriction and create lasting change instead of temporary relief.
How to Apply This:
Map the entire movement pattern, not just the painful spot
Look above and below the restriction (tight hips? Check ankles and spine)
Test reciprocal patterns (if the front is tight, is the back weak?)
Follow the fascial lines—restrictions often travel along these connective tissue highways
Ask: "What's this tightness protecting or compensating for?"
Example: Shoulder mobility issues rarely start at the shoulder. Check thoracic spine rotation, rib cage mobility, and even hip position. Often, improving t-spine rotation gives you more shoulder range than any amount of shoulder stretching ever could.
The body is a system, not a collection of parts. Train it that way.
