Movement Hierarchy of Needs:
Read this before you structure your next workout.
Movement Hierarchy of Needs:
Flexibility
Mobility
Strength
Power (Optional)
Skill (Optional)
A quick difference I want to highlight:
Flexibility is “the ability of a muscle to lengthen passively through a range of motion." Mobility is the “ability of a muscle and joint to move actively and controlled through a range of motion." For example... Flexibility is when you can pull your thumb back with your other hand, so it touches your wrist. Mobility is the ability to get your thumb to that exact same spot without the help of the other hand.
Why is it important to work from the bottom to the top?
Mobility plays a really important role in improving movement quality and preventing injuries, and you can't really be mobile, unless you're first flexible. As it relates to strength, mobility ensures you can safely lift a weight through the muscle and joint's FULL range of motion. As mobility then relates to strength, you will be stronger and safer lifting weight through a range of motion if your joints are able to comfortably reach the given position. For example, if you are straining to get deep into your squat with proper form, you are more likely to pull a muscle or injure a joint. Plus, if you can't access that muscle's full range of motion, you are most likely not getting the full benefit of the exercise.
Once you feel comfortable that your muscles are evenly pulling on your bones and joints, you can strength train with more confidence. Think of it as creating a stable foundation and then building upon it. From there, once you've built enough strength, and let's say you can squat comfortably through a full range of motion without feeling any pain/discomfort, you can add in power (aka a squat jump)! Power should only be used if you can complete a strength movement with no pain. From there, you can move on to skill if you really want and like a challenge, for example... a pistol squat would be labeled as a skill movement.
So, whether you're just starting out, or you've been working out for a while, the biggest takeaway here is make sure you're stretching and staying mobile! Here are some ways you can do that:
Incorporate yoga into your week.
Add stretch time before/after your workouts.
Add some mobility drills before your workout.
Add some mobility drills into your workout.
If you’re looking to feel more confident in your body, learn how to let go of dieting for good to enjoy food without guilt, and turn exercise into something you love to do rather than something you “have” to do, submit a client application to get in contact with me! I work with clients virtually all over the world helping those who are frustrated with dieting and want to change their relationship with food, exercise and themselves.
Hi, I’m Azul Corajoria, an Integrative Health Coach, Personal Trainer & Yoga Instructor. I support my clients in making step-by-step changes so that they can live a healthy and balanced life. By recognizing the interdependent roles of mindset, nutrition, and movement I educate and hold my clients accountable for achieving their health goals through lifestyle and behavior adjustments with an emphasis on self-care. Together, we navigate the contradictory world of nutrition through intuitive eating, practice mindful movement, and implement small mindset and lifestyle shifts that empower them to be their best selves in the easiest way possible.
