Picture a runner on the track, an image of power ready to be released at every stride. If we were to snapshot them mid activity, we would see that:

• The foot, as it contacts the ground, needs to provide a stable platform
• The ankle, resting on the foot, requires dynamic mobility
• The knee, for optimal power transfer, requires both mobility in the ankle below it and the hip above.
• The hip, being a joint with a high potential range of motion, should be mobile enough to support the function of the knee below and the pelvis / lumbar spine above.
• The pelvis and lumbar spine, one of the biggest force transfer areas in the body, needs a high amount of stability.
• The thorax responds to load and stress by restricting, when a more fluid movement pattern would benefit
• The scapula, floating over the potentially stiff thorax, becomes unstable as a compensation
• The shoulder joint itself, due to posture and poor use, will be restricted
• The lower cervical spine may become unstable as a response to the restriction in the thorax
• Finally, and balanced on top of the stack, the head and upper cervical spine stiffens.

Looking at the above list (initially drawn from the work of Gray Cook) it is possible to see why, if one area is not functioning as optimally as we might like, the areas around it will adapt their own function to compensate, which can eventually lead to the risk of injury.

As athletes and professional practitioners, we can help reduce this risk by reversing the process with a well considered mobility and strength training plan, allowing us help the areas that don’t move and should, as well as strengthening the unstable zones.

From a practical perspective, it is generally faster and more effective to get a restricted area moving successfully, since it tends to respond more positively, as well as naturally allow the unstable areas to relearn their correct function,

It can therefore be recommended that we focus on:

• The ankle, using ankle circles, calf stretching and getting any old twists or sprains reset
• The hip, by stretching the glutes, lengthening the hip flexors and ensuring the joint is well aligned
• The thorax, needs three dimensions of movement, flexion, sidebending and rotation
• The shoulder, the most inherently unstable joint in the body, often needs professional assessment to ensure it is not guarding a hidden injury to the joint, and can be helped by improving the function of the internal and external rotation most effectively

By improving the range of motion in these, we can support dynamic development in the rest of the body automatically.