Resistance Bands for Mobility Work

Read Mobility Resistance Band Loops to know more about strength resistance bands and what they are used for.

What is Mobilization Work and Why You Need It

If you can set the joint in a good position, many problems (sliding-surface dysfunction, soft tissue restriction) automatically go away.

For example, you have anterior shoulder pain because you don’t have enough internal rotation and your shoulders are constantly rounded forward. This puts the external rotators in a state of permanent stretch and causes the pectoralis muscles to become short. You can mobilize the long, stiff musculature that is overstretched and weak and restore normal range-of-motion to the short tissue of the pectoralis muscles, but until you resolve the dysfunctional mechanics of the shoulder, tightness and weakness in the tissue will always be present.

For mobilizing a joint a banded work is a great technique.

When it comes to a joint restriction, one of the first things to address is the joint capsule. It’s a ligamentous sac that completely surrounds the joint. This bag of tissue creates an environment for freedom of movement. It also creates stability, keeping the joint from overstretching.

What people often don’t fully understand is that this supportive sac can get tight and short when the joint is put into a bad position for prolonged periods of time. This ultimately affects joint range-of-motion and tissue health.

Why stretching techniques don’t address this

In the previous example, if your shoulders are rounded forward, chances are that your joint capsule is very  tight. Likewise, if you sit for an prolonged period of time, the front muscles of your hips will become adaptively short and tight. You are not able to pull your shoulders back into a stable and externally rotated position, and you are not able to extend the hips. You can stretch your pecs to feed slack to your shoulders, and you can stretch the quadriceps muscles of your hips, but that addresses only the musculature. You are not addressing the stiff joint issue.

That’s why people feel a big stretch in the back of the knees when they stretch their hamstrings. The weakest end of the muscle is where it inserts behind the knee.

And joint capsules are the thickest parts. To effectively produce changes within the joint capsule, you have to create space within the joint. Physical therapists have been doing this manually for a long time, but the band allows you to do it yourself.

Kelly Starrett’s “Becoming a Supple Leopard” can be good reference for those who want to further understand the rationale behind this. After the reading, one will definitely get familiar with other mobilization methods of joints and tissues (for example, banded flossing) and acquire a deeper understanding of a wise workout.

Colors of bands in the following videos coincide with ValeoFM mobility resistance bands colors in terms of tensile strength.

Hip Mobilization - Supine & Quadruped Position

Hip Mobilization Banded Work - Split Squat

Hip Mobilization Exercises +Foam Rolling

Ankle Mobilization - Dorsiflexion - Key Component of Squat

Ankle Mobility Band Work with Two Ankles at a Time

Band Techniques for Shoulder & Neck Stretch

Excelent technique for neck muscles stretch (often overlooked and shortened Levator Scapular says you Big Thank You!)

Band Technique - Shoulder Mobilization - Front Rack Position

+lacrosse ball

This sequence will help those who are having issues with the front rack position.

Mobilization Band Techniques - 4 Step General Sequence

Use this general sequence in your warm-up (faster pace) or as a regeneration sequence (slower tempo).

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