Injury Modifications

This guide covers general mobility considerations including hypermobility, arthritis, post-surgical status, and other systemic conditions. These conditions require thoughtful modification of standard mobility work.

Hip restrictions are extremely common, especially in modern sedentary populations. The hip is a ball-and-socket joint requiring mobility in multiple directions: flexion, extension, internal rotation, external rotation, abduction, and adduction. Important: Hip mobility limitations often reflect STRUCTURAL differences (bone shape) not just soft tissue tightness. Forcing range that isn't available is counterproductive and potentially harmful.

Shoulder mobility restrictions are extremely common, especially in those who sit at desks, have poor posture, or have previous injuries. The shoulder is the most mobile joint in the body but relies heavily on muscular stability. Important: Shoulder pain during mobility work often indicates irritation of tendons or bursa, not just tightness. Pain is a signal to modify, not push through. Key insight: Much of what appears to be shoulder restriction is actually thoracic spine limitation. Always address t-spine alongside shoulder work.

Spine mobility restrictions are common and require careful approach based on the specific condition. The spine has three regions with different mobility needs: - Cervical (neck): Primarily needs mobility - Thoracic (mid-back): Needs mobility, especially rotation and extension - Lumbar (low back): Primarily needs STABILITY, not mobility CRITICAL: Different spine conditions require OPPOSITE approaches: - Disc issues: Often benefit from EXTENSION, avoid flexion - Stenosis: Often benefit from FLEXION, avoid extension - SI joint: Need stability, not mobility When in doubt, neutral spine with stability is safest.