Mobility Matters
As I continue to process my much-needed summer vacation spent adventuring through the stunning landscapes of Newfoundland, I’ve realized just how much my mobility was put to the test.
We embarked on a 5-day backcountry hike in Gros Morne National Park, and I found myself continually grateful for the way my body moved. Whether it was navigating uneven terrain, stumbling into mystery holes, crossing rushing rivers, or scaling rock cliffs with a heavy pack, my joints strengthened by consistent mobility training, allowed me to handle it all!
This trip reaffirmed my trust and deepened my appreciation for the functional mobility practices we offer at The Messina Movement, and inspired me to write this blog unpacking why mobility matters.
What is Mobility?
While “mobility” doesn’t have a formal definition, it comes from the Latin word movere, meaning “to move”. Most dictionaries define it as “the ability to move or be moved freely and easily.” However, this overlaps with “flexibility,” which refers to the ability to bend without breaking.
I prefer to define mobility as the ability to move actively through a wide range of motion with control, which requires both strength and flexibility. For instance, you may have strong quadriceps and loose hamstrings, but without full hip mobility—strength and flexibility in your hip joint—your movement potential is limited, and your risk for injury increases.
Mobility is Missing
As humans, we evolve based on what we do, or don’t do. Historically, we were designed to move in a variety of ways in order to survive, but our modern culture no longer demands that of us. For many of us, the requirements to meet our basic needs are not very physically demanding at all. Most people don’t move often enough or in varied ways to maintain healthy mobility. Even those of us who are active often move in repetitive patterns—running, walking, yoga, etc.—but we still may not be moving in all the ways our bodies are capable of.
Why Mobility Training?
Our joints have a remarkable capacity for movement, and while everyone’s potential varies, training to expand and maintain mobility is not only possible, it’s imperative for a healthy body over time.
Mobility training targets the joints specifically, much like a car tune-up. We deliberately train each moving part to function optimally and prevent wear and tear. By consistently focusing on increasing our mobility through precise and intelligent movements, we encourage positive cellular adaptations that allow us to maintain the range needed for everyday life. Life demands movement in all planes, and if we don’t train for it, we increase our risk of injury.
Functional Range Conditioning for Joint Mobility
Functional Range Conditioning (FRC), founded by Dr. Andreo Spina, is one of the key mobility modalities we use in our TMM classes and in our On Demand library. FRC focuses on joint health and function, addressing the gaps in modern movement patterns. Healthy, nourished joints support the entire body’s structure and function.
Our joints are the knobby, complex, puzzles in the places where our bones meet – our knuckles, wrists, elbows, shoulders, and so on. They are designed for movement, for getting us from point A to point B, for bending over, reaching, looking, climbing, and everything in between. Nourished, supple, and healthy joints encourage a nourished, supple, and healthy structure for our whole being.
Move It or Lose It!
A foundational aspect of FRC is Controlled Articular Rotations (CARS), which we incorporate into most of our classes. CARS allow us to assess a joint’s range of motion, ensuring we can maintain and improve it. Remember: if you don’t move it, you lose it—but the great news is that you can always regain mobility with consistent practice.
– "In the sum of the parts, there are only the parts." Wallace Stevens
The Power of Mobility: Fran’s Story
Before I started daily TMM On Demand classes, my left elbow throbbed daily, my wrists and knees ached, I had shooting pains in my right foot, a ski injury to my left shoulder, and constant hip pain. I woke up feeling like a little old lady every day, struggling to walk downstairs.
My friend Hilarie kept encouraging me to join TMM On Demand, but I was hesitant due to the cost. After trying a few free classes and receiving a gifted 10-class pass, I was astonished at how quickly TMM made a difference in my mobility. In preparation for a hiking trip with my kids, I decided to fully commit—and the results were transformative.
Over time, ALL of my nagging pains dissipated. I turned 60 this summer and feel strong and pain-free most days. I paddle, cycle, play pickleball, hike, ski, and even jump on my trampoline without issue. My grandkids now call me their "Badass Nana."
A Note on Variations, Soreness, & Pain
As Fran mentioned, aches and pains are common as we age. While mobility training won't cure all ailments, it can certainly help alleviate many. However, we must recognize the unique limits of our bodies. Variations in bone structure, joint makeup, and muscle patterns can affect our capacity for certain movements.
It’s normal to feel sore after new activities, whether it’s a gym workout, yard work, or house cleaning. But soreness should never be so intense that it interferes with daily life. Over time, as we adapt, these movements will no longer cause such discomfort.
Pain, however, is a different story. Mobility training should always be done in ranges that are pain-free. Going around pain is safer than pushing through it or ignoring it, unless you’re working with a trained professional or you know how to explore it safely.
The Messina Movement On Demand for Enhanced Mobility
Our On Demand library features over 300 programs uniquely combining FRC Mobility Training, Strength Training, Yoga, Pilates, Barre, and Somatics, tailored to support your whole body—inside and out. You will get to know your body more deeply and accurately, all while improving overall functionality. These practices, ranging from simple to complex, are organized by body area, and all vary in length. The pace is slow and deliberate, with movements that are precisely guided with intention and specificity.
TMM On Demand is perfect for anyone, whether you’re recovering from an injury, managing chronic pain, enhancing performance, or simply seeking efficient, effective daily movement practices. It’s for all people, from beginner to advanced practitioners, who aim to improve their physical health, mental, emotional, and nervous system health.
If you’re ready to prioritize your mobility, don’t miss our fall sale! Get 50% off your first month through November 24th using the code FALLSALE24. No strings attached, cancel anytime, and join Fran and others who are investing in strong, functional bodies, minds, and hearts.
Mobility Mondays For Those in The County
If you’re local to Prince Edward County and are looking for a way to increase your mobility in person, we offer Mobility Mondays! This series has been a great success and we believe it’s because once someone starts focusing time and energy on their mobility, they can feel the results and effectiveness of their work almost immediately.
Our next Mobility Mondays series begins November 11th at our studio in Bloomfield. In each session, we kick things off with targeted warm-ups, priming your muscles for action. Whether it's your feet, knees, hips, pelvis, spine, neck, shoulders, wrists, or hands, that could use some attention, we've got exercises tailored to each area. You'll gradually build the skills needed to tackle even the toughest shapes and patterns.
Spaces are limited, so secure your spot early! Click here to learn more and to secure your spot.
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