WEBVTT - Do this daily for better mobility

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<v Speaker 1>Welcome to healthy Ish. Thanks for joining us on the

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<v Speaker 1>Body and Soul podcast. I am Felicity Harley. Hope you

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<v Speaker 1>are having a healthy ish day. It seems everyone is

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<v Speaker 1>talking about mobility right now, and with good reason. But

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<v Speaker 1>I'm joined today by exercise physiologist and author of Stretch

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<v Speaker 1>Yourself Strong, Glenn Phipps, and I say, but because he

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<v Speaker 1>is here with a new perspective, he's going to give

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<v Speaker 1>tips on how to increase range of movement in your body. Now,

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<v Speaker 1>make sure you listen in to our sister podcast, Extra

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<v Speaker 1>Healthy Ish, where he explains how to increase mobility on

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<v Speaker 1>those desk bound days. You can search for that wherever

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<v Speaker 1>you get your podcasts. Glenn, Welcome to healthy Ish. How

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<v Speaker 1>are you?

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<v Speaker 2>Thanks for having me. I am awesome.

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<v Speaker 1>I'm actually excited to talk to you about well, mobility.

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<v Speaker 1>What is mobility? Talk to us about the important But

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<v Speaker 1>perhaps you don't like this phrase.

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<v Speaker 3>I shouldn't have primed you on that, and I'm glad

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<v Speaker 3>you're excited about it because I guess it's an exciting

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<v Speaker 3>topic for some people, isn't it. So yeah, mobility, really

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<v Speaker 3>it's a word.

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<v Speaker 2>That just means movement, and in some.

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<v Speaker 3>Regards, I guess it's a word that's been a bit

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<v Speaker 3>hijacked by the fitness industry and it's really come about.

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<v Speaker 3>I don't really have a good timeline on it, but

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<v Speaker 3>let's say over the last decade is really when the

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<v Speaker 3>words really risen the prominence over the last few years. Right,

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<v Speaker 3>No one spoke about mobility ten to fifteen years ago,

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<v Speaker 3>and it came about to kind of discern this difference

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<v Speaker 3>between flexibility training that involves movement and flexibility training that

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<v Speaker 3>is static, so obviously stretching and then mobility opens itself

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<v Speaker 3>up toward is different movement based things. And it's a

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<v Speaker 3>very flawed view of how flexibility training works because different

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<v Speaker 3>types of flexibility training favor different types of addicts and

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<v Speaker 3>they're all good, they've all got their place, which is.

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<v Speaker 2>Where I'm coming from with what I do.

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<v Speaker 3>So, but to answer your question, people talk about mobility,

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<v Speaker 3>they're really talking about anything that works around improving our

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<v Speaker 3>range of movement, our.

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<v Speaker 1>Capacity to move Do you what can we refer to

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<v Speaker 1>it as then? I mean, is it flexibility? I mean

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<v Speaker 1>it's almost increasing strength and it's just movement. But how

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<v Speaker 1>can we differentiate it from you know, movement of running

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<v Speaker 1>and walking and exercise, it gets a heart rate up.

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<v Speaker 2>Yeah, I think range of movement training.

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<v Speaker 3>Is a good way to talk about it, and you

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<v Speaker 3>know then kind of talking about those different types of

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<v Speaker 3>training within that. So obviously we do have static type

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<v Speaker 3>training like stretching, we have usually when people talking about

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<v Speaker 3>mobility are talking about dynamic.

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<v Speaker 2>Types of exercise, and there's this thing that.

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<v Speaker 3>Exists online where they say, and you'll look up the

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<v Speaker 3>definition and you may even been compelled to do this

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<v Speaker 3>after the chat, and there's things that say mobility is

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<v Speaker 3>active range of movement, where stretching is static or passive.

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<v Speaker 3>And the thing is that dynamic stretching is movement based

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<v Speaker 3>range of motion training as well. But the mobility of

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<v Speaker 3>definition also misses a fact that we can have active

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<v Speaker 3>and passive dynamic movement, you know, so whether we're controlling

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<v Speaker 3>it or it's being controlled by something else. So there's

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<v Speaker 3>all of these different types of range of motion training

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<v Speaker 3>and we can name them within that subset. You know,

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<v Speaker 3>whether we're stretching, we're doing dynamic stretching, we're doing things

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<v Speaker 3>like eccentric training or ballistic stretching or in range isometrics,

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<v Speaker 3>all these things can have their name. I think fits

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<v Speaker 3>under the umbrella somewhat. But I think the problem with

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<v Speaker 3>the word ability is it's there to kind of sit

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<v Speaker 3>itself above other types of training that have been said

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<v Speaker 3>to be detrimental by some people.

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<v Speaker 1>So how can we increase our range of movement? I

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<v Speaker 1>mean it's almost like an afterthought. A lot of the

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<v Speaker 1>time we focus on the you know, getting the heart

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<v Speaker 1>rate rate up and then I'll just do some stretching

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<v Speaker 1>on the side. How do we actually go about increasing

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<v Speaker 1>this in our day to day.

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<v Speaker 3>So it's the same thing when you're talking about other

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<v Speaker 3>types of exercise, right, Like, if you want to improve

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<v Speaker 3>your cardio fitness and you can easily walk a kilometer,

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<v Speaker 3>easily walking a kilometer is going to lag it.

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<v Speaker 2>To maintain that fitness, but not necessarily improve it.

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<v Speaker 3>So it's all about, you know, putting our body under

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<v Speaker 3>adequate stress so that it wants to adapt. Same thing

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<v Speaker 3>goes for strength strength training. You're not going to get

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<v Speaker 3>biceps like Arnie by curling five kilo dumbbells your whole life.

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<v Speaker 2>You need to get some more stress on.

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<v Speaker 3>Top of that, right, So you know, it's all about

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<v Speaker 3>adding intensity so that we can create change.

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<v Speaker 1>So what should out perhaps let's got routine look like

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<v Speaker 1>in a week. I mean, what are some things we

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<v Speaker 1>can do to increase our range of movement? So we're

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<v Speaker 1>actually making a difference, not just ticking a box.

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<v Speaker 3>So it's a good question, and I guess all good

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<v Speaker 3>questions come with it. It depends, So it depends what

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<v Speaker 3>you're trying to make a difference in, right, So if

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<v Speaker 3>you're simply trying to make a difference in your range

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<v Speaker 3>of motion, or you want to do to split so

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<v Speaker 3>you have some sort of goal that looks good on Instagram,

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<v Speaker 3>then you can certainly get in that position, sit in it,

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<v Speaker 3>add some load, and you will definitely make a difference

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<v Speaker 3>to that position. But it's not necessarily going to make

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<v Speaker 3>a difference to your movement outside of that position. So

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<v Speaker 3>my take is all about how do we make our

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<v Speaker 3>gains transferable. Otherwise we're just getting good exercise. We want

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<v Speaker 3>to get good at movement outside of our exercise, and

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<v Speaker 3>particularly I work with a lot of athletes, so we

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<v Speaker 3>want to get better at our sport. We want to

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<v Speaker 3>be able to draw a line between here's what we're doing,

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<v Speaker 3>here's our sport.

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<v Speaker 2>We get better at that.

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<v Speaker 3>So then we need to make sure that our training

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<v Speaker 3>firstly is actually improving our range emotion. We're learning how

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<v Speaker 3>to control it. We're paving a way to some sort

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<v Speaker 3>of permanent change, so we don't necessarily have to do

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<v Speaker 3>it every day to see a difference in how we

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<v Speaker 3>feel in our movement. And we also need to understand

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<v Speaker 3>that range emotion is different under different scenarios.

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<v Speaker 2>So load and speed.

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<v Speaker 3>Just because you can sit in a stretch doesn't mean

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<v Speaker 3>if someone comes and sites wipe to you and you

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<v Speaker 3>hit the ground and your leg comes in that position

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<v Speaker 3>you can easily get there. So you need to train

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<v Speaker 3>your body so it can easily get there, and that

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<v Speaker 3>means applying different loads and doing things under different speeds. So,

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<v Speaker 3>like most things when it comes to the human body,

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<v Speaker 3>of variety is it's same for strength training, its same

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<v Speaker 3>for cardio fitness, and it's the same for this thing

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<v Speaker 3>that everyone else calls mobility.

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<v Speaker 1>I like that that you are almost you know, setting

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<v Speaker 1>it alongside. Okay, work on your fitness, work on your strength,

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<v Speaker 1>and then work on your what everyone calls mobility. Like

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<v Speaker 1>it's actually making me realize it no doubt, listeners that

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<v Speaker 1>it is as important as the other ones.

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<v Speaker 3>Yeah, you know, like they're all, and which is why

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<v Speaker 3>the word I can see why the word mobility is

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<v Speaker 3>such a useful term for you because.

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<v Speaker 2>It's just movement, right. Everyone wants to improve how they move.

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<v Speaker 3>No one wants to, you know, feel like they move

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<v Speaker 3>badly and just stay there. You've got to have a

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<v Speaker 3>strategy to figure that out. So you know, they're all

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<v Speaker 3>parts of the same puzzle. And the thing is they don't.

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<v Speaker 3>They don't necessarily have to be as separate as we

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<v Speaker 3>make them either. We can make them all work together.

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<v Speaker 3>You don't need to go all right, now is my

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<v Speaker 3>mobility time. Now's my cardio time, now's my strength time.

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<v Speaker 3>Clever programming can put them all together.

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<v Speaker 1>What do you do you know, daily or weekly to

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<v Speaker 1>make sure you are working on your body's range of movement.

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<v Speaker 3>So it depends on my goal at the time. So

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<v Speaker 3>I like to each year to kick some sort of goals.

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<v Speaker 3>At the moment, I'm training for an ex terra triathlon.

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<v Speaker 1>Oh wow, is something you.

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<v Speaker 2>Haven't done for some time.

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<v Speaker 3>So part of my training is making sure that I

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<v Speaker 3>feel confident doing that without being injured. So for me,

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<v Speaker 3>that's a morning routine. It's incorporating some of these strategies

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<v Speaker 3>I'm talking about in my strength routine. But one of

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<v Speaker 3>my other sports is rock climbing. And the reason I

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<v Speaker 3>love rock climbing is that even if I miss my

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<v Speaker 3>other stuff, it's inbuilt into rock climbing that my body

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<v Speaker 3>has to go in a huge number of positions and

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<v Speaker 3>load them there because again, and variety is really key

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<v Speaker 3>for everything in terms of you know, health and movement

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<v Speaker 3>benefits because when we're not moving in a variety of positions,

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<v Speaker 3>that's where compensation patterns happen and muscles don't like sitting

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<v Speaker 3>into one spot, blood wants to return to your heart

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<v Speaker 3>or these things. So for me, the biggest thing is

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<v Speaker 3>making sure that I'm visiting a variety of movements every day.

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<v Speaker 2>And you know, when I first get.

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<v Speaker 3>Up in the morning, I put my spine through a range,

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<v Speaker 3>you know, three planes of motion in all these different movements,

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<v Speaker 3>because then I know, if the day gets ahead of me,

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<v Speaker 3>I've at least done that.

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<v Speaker 1>What can you describe those movements?

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<v Speaker 2>Right?

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<v Speaker 3>So I like to look at the opposition between pelvis,

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<v Speaker 3>rib cage and head, knowing that I see a lot

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<v Speaker 3>of people in clinic who I ask them to move

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<v Speaker 3>their rib cage and they can only move from their

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<v Speaker 3>hips or if they if you ask them to lean

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<v Speaker 3>forward without moving their head, they can only move their

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<v Speaker 3>ribcage in their head as one unit. So I'm big

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<v Speaker 3>on trying to encourage joint opposition because when joints oppose

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<v Speaker 3>one another, it means that muscles have to move, So

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<v Speaker 3>muscles will follow joint positions.

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<v Speaker 2>Joints aren't moving, muscles will stay in the same place.

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<v Speaker 1>You remind you just reminded. You took me back to

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<v Speaker 1>like my year when I was eight year old dance

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<v Speaker 1>class and I was doing those isolations with my rib games.

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<v Speaker 1>Then I'm like, oh, yes, those isolations. To Glenn, thank

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<v Speaker 1>you so much for coming on healthy.

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<v Speaker 2>All right, thanks for having me.

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<v Speaker 1>Well listeners, what's your range of movement? Like, I think

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<v Speaker 1>we could all get better when it comes to moving

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<v Speaker 1>our bodies, increasing that DEARISO mobility. Anyway, I'm relabe link

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<v Speaker 1>to Glenn's book in the show notes. It is called

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<v Speaker 1>Stretch Yourself Strong. Anything else you know where to go

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<v Speaker 1>Head to Body and Soul dot com dot U for

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<v Speaker 1>us and so shores. You can DM me at Felicity

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<v Speaker 1>Halle grab our print edition which is on your local

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<v Speaker 1>Sunday paper and until tomorrow, stay healthy,