Five Points To Help You When You Are Perfoming Mobilisation Exercises From Chiropractors in Southampton at The Avenue Clinic


It is believed that the brain should be the primary target for joint mobility work. With this in mind, here is a quick list of rules that will help you achieve this when you are trying to achieve more mobility. Remember it is not a competition … you don’t need to be THIS flexible!!

stretching man

1. Avoid pain and threat

If you create pain while doing joint mobility drills, the brain will attend to

the pain and ignore the potentially interesting new information it is receiving

that can help build better movement patterns. Further, the brain is not

interested in adopting a new movement pattern that is threatening.

Therefore, make sure the movement does not cause discomfort or create

other signs of threat such as holding the breath, grimacing, collapsing

your posture, or using unnecessary tension.

2. Be mindful and attentive to what you are doing

The brain receives massive amounts of sensory information each second

and must be selective in deciding what information to process. As such, it

will ignore any inputs it deems irrelevant, uninteresting or redundant. If

you pay careful attention to what you are doing during mobility exercises, this

will act like a spotlight or microphone on the new information

that helps to build your movement maps. If you want your brain to really

notice the interesting sensory data you are sending it by mobilizing your

joints, place your attention on what you are doing and how it feels. Just

going through the motions isn’t enough.

3.Use novel movements

The brain is more likely to pay attention to a stimulus that is novel. Most

joint mobility drills incorporate novelty already and that is why they work.

However, endlessly repeating the same drill will have diminishing returns.

So you might want to change things up from time to time to keep the brain


4.Start slow

The benefits of moving slowly and gently to improve coordination have

been recognized by martial artists, elite athletes and musicians for a long

time. The scientific explanation for why slow and easy works because

it inherently non threatening; is less likely to cause pain; allows you to

find movement angles that would be missed at higher speeds; improves

the proprioceptive signal to noise ratio; allows greater opportunity to

focus on the subtle differences in joint movements; and less force equals

greater ability to discriminate in the amount of force used.

5.Be curious, exploratory and playful

Motor learning is greatly facilitated by a curious playful attitude. All

animals engage in the most play during the times of their lives when they are

young and learning new skills – do the same!