Monday, November 30, 2015 - 12:00
Written by Rosario Rios Aguilar on 30 November 2015.

"Stop being a prisoner of your past. Become the architect of your future."

We often here these three words: Mobility, Flexibility, Stability. Yes we should pursue all three of them but there are very distinct individually and we should approach them for individual needs. Let me take a moment to help understand the differences between them. Mobility generally refers to the joint and the ability to move through full range of motion.

Flexibility usually refers to the muscles that can be stretched or shorten. Its ability can allow the joint to move a lot or only a little. Stability is being able to keep a body part from not moving while changing positions or remaining static. I always place a lot of importance in how we start from the feet up because those are the body parts that start the movement and it is basically your foundation and base support.
These would be the very ideal " Stacked" positions:

ankles – mobile
knees – stable
hips – mobile
lumbar spine (lower back/ pelvis) – stable
thoracic spine (midback)– mobile
cervical spine (neck)– stable
shoulders-stable but mobile through various movements ( this is the joint that is the most unstable and needs the most stability work)

Most people have the opposite, ankles are not mobile, knees are not stable, hips are not mobile, etc. The goal would be to create the most ideal situation for each joint either stable or mobile. Now, for flexibility is different, you want a limb body but your muscles need tension during certain movements especially when you are lifting weights or holding a compromised position. Flexibility is important for your muscle tissues to keep blood flow and assists with posture by balancing the tension placed across the joint by the muscles that cross it. Proper posture minimizes stress and maximizes the strength of all joint movements.
It is easier to sit on a bench and bench press a bar because the bench is stabilizing for you then to do a strict press overhead when your body is required to have a strong stable midline ( lumbar spine ) and mobile thoracic spine ( midback) and stable shoulders.

This is why overhead stability is the hardest because you need certain joints to be mobile and you need some to be stable if not you are either one big full brick or one wet noodle haha, Let's create a solid Oak with enough fluidity to move through range of motions but sturdy enough to lift buildings =)
Creating the perfect position is very challenging and might be a bit uncomfortable to get in certain positions, but in the long run your body will thank you for putting it back to where it should be in the first place.
I hope this helps to understand the differences and importance of all three important abilities to move efficiently, pain free and to reduce injury.


Now, remember this is a short cycle for the The Chad Attack, we are on week 4 and we will maxing the week of the 14th :) This time will be only maxing on few lifts and benchmarks, short and sweet !

THE FOCUS OF THE WEEK IS : BE THE ARCHITECT OF YOUR FUTURE!! BOOOOM! You have the blueprints, we give you the tools, you have to build it !

Stay Strong,
DRS Strong
Coach Rosario


"Sometimes all you need is to pick up a rock and not comb your hair hahah"