How Joint By Joint Approach Improves Your Movement In Everyday Life
Developed by physical therapist Gray Cook and strength coach Mike Boyle, the Joint-by-Joint Approach views the body as a stack of joints, each with a specific role: alternating between mobility and stability. This pattern allows for efficient movement and injury prevention.
The concept suggests that each joint has a primary function:
Mobile joints allow for a full range of motion and are designed to move freely.
Stable joints provide support and maintain posture during movement. The Movement Fix+5seymourhealth+5professionalseminars.com+5The Movement Fix+11On Target Publications+11T NATION+11
When these functions are disrupted—due to injury, poor posture, or inactivity—compensation occurs, leading to pain and dysfunction.
The Mobility-Stability Pattern
Here’s how the joints alternate between mobility and stability, starting from the ground up: The Movement Fix
Feet – Stable
Ankles – Mobile
Knees – Stable
Hips – Mobile
Lumbar Spine – Stable
Thoracic Spine – Mobile
Scapulae – Stable
Shoulders – Mobile
Elbows – Stable
Wrists – Mobile
Cervical Spine – Stable
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This pattern is crucial for efficient movement. For instance, if your hips (which should be mobile) are stiff, your lower back (which should be stable) may compensate, leading to pain and potential injury.
Why It Matters
Understanding this approach can help identify the root causes of your pain. For example, if you experience lower back pain, it might be due to limited hip mobility rather than an issue with the back itself. Addressing the mobility of the hips can alleviate the strain on the lower back.
Incorporating mobility and stability exercises tailored to your body's needs can improve posture, enhance movement efficiency, and reduce the risk of injury.
Tips to Improve Mobility and Stability
Mobility Exercises
Ankle Mobility: Perform ankle dorsiflexion stretches to improve range of motion.
Hip Flexor Stretches: Incorporate lunges and hip flexor stretches to increase hip mobility.
Thoracic Spine Mobility: Use foam rolling and thoracic extensions to enhance upper back mobility.
Stability Exercises
Core Strengthening: Engage in planks and bird-dogs to strengthen the core and support the lumbar spine.
Scapular Stabilization: Incorporate exercises like scapular push-ups to stabilize the shoulder blades.
Ankle Stability: Practice single-leg stands and balance exercises to improve foot and ankle stability.
Consistency is key. Regularly performing these exercises can lead to significant improvements in movement quality and pain reduction. Naver Blog
Further Learning
To delve deeper into the Joint-by-Joint Approach, consider listening to the following podcast:
Revisiting the Joint By Joint Approach to Training: This episode features insights from Mike Boyle and discusses the application of the approach in training and rehabilitation.
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Listening to this podcast can provide a more comprehensive understanding of how to apply the Joint-by-Joint Approach to your daily activities and training regimen.
By embracing the Joint-by-Joint Approach, you can develop a balanced movement strategy that enhances performance and reduces the risk of injury. Remember, it's not just about moving more; it's about moving better.
I would love to talk to you if you’re interested in learning more about how I can help you.
Foundational Texts
Advances in Functional Training: Mike Boyle's book that discusses the Joint-by-Joint Approach and its application in training.
Functional Movement Systems: Gray Cook's platform that provides resources on movement assessment and corrective strategies. On Target Publications+3[P]rehab+3castlebodywork+3
Research and Articles
PubMed Article: A comprehensive review discussing the mechanisms and implications of neuroplasticity in the adult brain. PubMed
Strength Zone Training: An article examining the claims and evidence behind the Joint-by-Joint Approach. strengthzonetraining.com
Podcasts
Skill of Strength Podcast: An episode discussing the application of the Joint-by-Joint Approach in training and rehabilitation. [P]rehab
By understanding and applying the Joint-by-Joint Approach, individuals can develop a balanced movement strategy that enhances performance and reduces the risk of injury. Remember, it's not just about moving more; it's about moving better.
References
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Boyle, M. (n.d.). A joint-by-joint approach to training. Retrieved from http://www.strengthcoach.com/public/1282.cfm
Brookbush, B. (2013, November 20). Hip flexor flexibility. Retrieved from https://brentbrookbush.com/articles/flexibility/hip-flexor-flexibility/
Cole, M., & Grimshaw, P. (2016). The biomechanics of the modern golf wwing: Implications for lower back injuries. Sports Medicine, 46(3), 339-351.
Cook, G. (2010). Movement: Functional movement systems: Screening, assessment, and corrective strategies. Aptos, CA: On Target Publications.
Cook, G. (n.d.). Expanding on the joint-by-joint approach. Retrieved from http://graycook.com/?p=35
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