4/1/2025

Hi there!

 

Welcome to Month #3 of Reform's Newsletter, where we discuss hot topics in the physical therapy world, exercise tips, client wins, and upcoming events! This week, we will be discussing how to Unlock your Full Potential in your Athletic Performance - Key Mobility for Fitness Athletes! 

 

​​​​When it comes to compound lifts like squats and overhead presses, mobility isn't just a nice-to-have—it's essential for performance and injury prevention. Today we are going to cover some of the key mobility requirements for the fitness athlete and what happens when restrictions occur.

 

Key Mobility Regions For Optimizing Athletic Performance

 

Hip Mobility: 

Internal Rotation (15-20°)

External Rotation (40-60°) 

Flexion (~120-140°) 

 

Thoracic Spine:

Rotation (35-40° each direction)
Extension (~20-30°)

 

Shoulder Mobility: 

Flexion (180°)
External rotation (90°)
Internal rotation (~70°)

 

Ankle Mobility:

 Dorsiflexion (20-30°)

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Common Mobility Restrictions and their Compensatory Patterns 

 

1. Limited Ankle Mobility
   - Limited ankle (dorsiflexion) → Forward trunk lean to maintain balance or achieve lower depth → Increased stress on lumbar spine → Potential injury

 

2. Limited Shoulder & Thoracic Mobility 
   - Restricted shoulder flexion and/or Thoracic Extension → Excessive extension from low back to achieve position → Increased stress on lumbar spine & increased stress through anterior shoulder structures → Potential Injury

 

3. Limited Hip Mobility
   - Poor hip internal rotation → Knees track improperly → Increased stress on certain compartments of knees → Potential Injury

 

The key is addressing mobility limitations systematically rather than pushing through restrictions with poor form. 

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How Do I Know If I Have Limited Mobility?

 

Self-assessment can be a great first step toward identifying potential mobility restrictions.

 

The Overhead Squat Assessment: 

The overhead squat assessment is one of the most comprehensive mobility tests, revealing restrictions throughout your entire kinetic chain simultaneously.

 

Here's how to perform it correctly:

 

   - Stand with feet shoulder-width apart
   - Grab a broom or PVC pipe using a wide grip with straight elbows overhead
   - Maintain a neutral spine

   - Descend into a squat while keeping arms overhead
   - Lower until thighs are parallel to the ground (or as deep as possible)
   - Maintain weight in mid-foot to heel
   - Keep chest up and spine neutral

 

What to look for:
   - Feet turning out/heels rising --> Potential ankle mobility restriction
   - Knees caving in: --> Potential hip internal rotation limitation or weak glute musculature
   - Forward torso lean -->May indicate tight hip flexors or limited ankle mobility
   - Arms falling forward --> Often signals restricted shoulder flexion or thoracic extension
   - Lower back arching excessively --> Possible core weakness or hip mobility issues

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What do I do if I feel tightness or pain with this assessment?

 

1. Consult a Professional

While self-assessment is valuable, a qualified physical therapist or movement specialist can:
- Provide objective measurements of your mobility limitations
- Identify subtle compensation patterns you might miss
- Rule out structural issues that might require special attention
- Create a personalized mobility program targeting your specific needs

 

2. Implement a Targeted Mobility Routine into Your Warm-Up or Cool Down

Effective mobility work should be:
- Consistent: Daily practice yields better results than occasional intense sessions
- Specific: Target the exact restrictions you've identified
- Progressive: Gradually increase range and challenge over time
- Functional: Include movements that relate to your training goals

 

3. Lifestyle Modifications

Remember that daily habits significantly impact your mobility:
- Extended sitting can tighten hip flexors and may promote thoracic kyphosis
- Poor sleep posture can restrict shoulder and spine mobility
- Dehydration reduces tissue elasticity and joint lubrication
- Stress increases muscle tension and reduces movement quality

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4. The Mobility Mindset

Approach mobility work with the same dedication you bring to your strength training. Rather than seeing it as an optional extra, consider mobility as the foundation that helps you to optimize your strength and athletic performance.

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Thank you so much for following along, and stay tuned for what's to come next month! Feel free to share with family and friends who may be interested and reply back with any questions! 

 

Talk to you soon,

- Dr. Dana LaPeze​​​​​​

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