Introduction
As winter thaws and spring activities beckon, there's no better time to assess and improve your body's movement capabilities. This March, we're celebrating National Athletic Trainers Month with our special "Spring Mobility Check-In" event, designed to help you prepare for the active season ahead. Athletic trainers—the healthcare professionals who specialize in preventing, treating, and rehabilitating muscle and bone injuries—emphasize the critical importance of mobility and flexibility as two fundamental aspects of physical performance that many fitness enthusiasts overlook. Whether you're a weekend warrior or dedicated athlete, understanding the mobility principles these experts champion can transform your workout effectiveness, reduce injury risk, and enhance overall performance.
Understanding National Athletic Trainers Month
The History and Significance of Athletic Trainers Month
National Athletic Trainers Month was established by the National Athletic Trainers' Association (NATA) to recognize the essential role athletic trainers play in healthcare and physical performance. Each March, this observance highlights how these specialized professionals bridge the gap between medical care and athletic achievement. Unlike personal trainers, athletic trainers hold advanced degrees in sports medicine, rehabilitation sciences, or related fields, with extensive clinical training and certification requirements.
Athletic trainers emphasize a preventative approach to movement health, placing mobility and flexibility at the foundation of their practice. Their evidence-based methodologies have revolutionized how we understand human movement, prioritizing quality over pure strength or endurance metrics.
The Fundamental Connection Between Mobility and Flexibility
Defining Mobility vs. Flexibility
Flexibility refers to a muscle's ability to lengthen passively, while mobility encompasses a joint’s ability to move actively through its full range of motion with control. Athletic trainers prioritize both, ensuring that flexibility supports controlled and stable movement rather than increasing injury risk due to a lack of control.
Assessing Your Current Mobility Status: The Spring Check-In
"How Mobile Are You?" Quick Assessment Tests
As part of our Spring Mobility Check-In , we’re featuring three movement assessments, each paired with corrective exercises to address any limitations you discover. These assessments help identify key mobility restrictions and provide targeted solutions to improve movement efficiency.
Assessment Video 1: Shoulder Flexibility & External Rotation
Shoulder External Rotation Test
Assess shoulder flexibility, emphasizing external rotation and horizontal abduction. This test identifies limitations in overhead movement, which can impact pressing exercises, throwing mechanics, and general upper-body function
External Shoulder Rotation Fix
The external Rotation Fix provides corrective exercises that stretch and strengthen the shoulder joint, improving mobility while reinforcing stability in overhead positions.
Assessment Video 2: Hip Extension
The hip Mobility Test evaluates hip extension—critical for running, jumping, and lower-body mechanics. Restricted hip extension can lead to compensatory lower back arching, tight hip flexors, and reduced athletic performance.
This fix includes targeted mobility drills and strengthening exercises to improve hip extension, enhance posture, and prevent strain on the lower back and knees.
Assessment Video 3: Thoracic Rotation
The spinal rotation test assesses thoracic spine rotation, a key component for rotational sports like golf, tennis, and baseball, as well as everyday functional movement. Poor thoracic mobility can lead to excessive strain on the lower back and shoulders.
This drill introduces mobility drills designed to improve thoracic rotation, ensuring smoother and more efficient movement patterns while reducing compensatory stress on other areas of the body.
Spring Mobility Routines: Prepare for the Active Season
Injury Prevention Through Improved Mobility
Athletic trainers are experts at identifying early warning signs of movement dysfunction before they lead to injuries. They train fitness enthusiasts to recognize red flags such as asymmetries, compensatory movements, and pain during exercise.
Pre-Spring Injury Prevention Strategies
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Integrate Mobility Assessments: Use our Shoulder rotation, Hip mobility, and Spinal Rotation assessments to determine your movement limitations.
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Targeted Mobility Fixes: Incorporate our respective fixes to improve movement patterns before increasing activity intensity.
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Daily Mobility Practice: Consistent mobility work yields better results than sporadic deep stretching sessions.
Spring is the perfect time to reassess and refine your mobility. Implementing these mobility strategies now will help you perform better, prevent injuries, and move into the season with confidence.
Start your mobility journey today—because movement matters.
For more information, visit: Stick Mobility
