Employing Exercises for Lower Body Activation

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The significance of mobilizing the lower limbs during exercise

Anyone participating in strength training should incorporate aspects of joint and muscle mobilization into their plan. With manual work on tendons, joints, and muscles, we can significantly improve the quality of our exercises. Exercises that engage the lower body include deadlifts and squats (and all their variations). These are the most complex exercises that require a high degree of mobility. They release overly tight muscles and stretch overly tense joint capsules, enabling us to develop and strengthen our bodies. We can then apply greater loads, which will undoubtedly have a positive impact on our strength and muscle fiber hypertrophy, as well as on the functioning of our joints. Without proper mobilization, our ranges of motion are limited, which can lead to unfavorable leverages during exercise execution and incorrect technique, which in turn can increase the risk of injury, stagnation, and aggravation of postural defects.

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Facilitative tools for mobility development

Numerous instruments exist that can contribute to the improvement of bodily mobility. These can be categorized into three distinct stages, as the organism requires increasingly stronger stimuli throughout its development.

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Level one:

– foam roller; – yoga optimizing balls; – alphaball; – coregeous ball; – power tape. These are gentle tools, so that the first time we attempt to alleviate tension, we won't experience substantial (sometimes even intolerable) discomfort, which will enable us to progressively increase the pressure.

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Level II:

– lacrosse ball; – barbell; – spherical weight kettlebell; – softball; – Rogue Monster band. With these accessories, one can introduce significantly deeper and stronger stimuli into the muscles, thereby increasing the degree of mobilization. Although there may be an increase in pain during the session, the advantages stemming from this intensity are highly meaningful.

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Level III includes:

– the Battlestar training apparatus and its smaller variant; – the Supernova and Supernovito instruments; – Gemini; – the Voodoo Floss Band. By employing these instruments, we can exert extraordinary pressure, enabling extremely effective influence on the range of motion. However, it is crucial to remember that the use of these instruments is associated with substantial discomfort, but they are the most effective accessories.

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Mobilization mechanisms

Review of mobilization mechanisms: (a) joint kinematics; (b) slip disruptions; (c) muscle tissue mechanics.

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A) Joint mechanic

Our bodies often experience restrictions in joint movement that may later lead to muscle pain. In this context, mobilization techniques can be applied to restore the joints' full range of motion. However, if the issue of joint malfunction is not resolved, the muscle pain may recur. First and foremost, the joint must be placed in its natural position so that all the surrounding muscles can function properly. The primary cause of limiting joint mobility and stability is its joint capsule. It allows bone movement within the joint and also aids in maintaining stability by preventing excessive stretching. If the muscles working around the joint do not function correctly (resulting in shortening and overstretching), our joint capsule may be extremely tense. To loosen it, we need to increase the space within the joint, which can be achieved by using the tape-pulling technique. This will enable us to position the joint correctly and subsequently mobilize the joint capsule and initiate internal or external rotation.

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B) Disorders of free tissue mobility

For our body to function optimally, our tissues need to have the ability to move freely in relation to each other. If, for example, we pull our toes against each other, bending, we can then grab the Achilles tendon or move the skin on it. If the skin doesn't move freely and comfortably, this means that some kind of external stabilization is created. A great example would be to try to do a full seat in too tight underwear. The material will stretch to its limits, yet it will prevent us from performing the full range of motion. Therefore, if the surfaces of free movement do not perform their work properly, the skin and muscles become like too tight underwear. To restore the proper functioning of the surfaces of free movement, it is necessary to separate the skin from the tissues below it, using appropriate mobilization techniques.

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C) The dynamics of the muscles

Upon rectifying our incorrect posture and technical deficiencies, we enhance the joint bags and improve the functioning of the sliding surfaces, thereby becoming capable of commencing the final system, which is dynamic utilization of static stretching. How does it work? Upon reaching the extreme position, we add tension to stretch the tissues and restore the ability of the muscles to perform full contraction. This work should be carried out in the position that we desire to enhance. Hence, if there is a problem in the starting position for the deadlift sumo, mobilization in that exact position is necessary.

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Division of lower body activation domains

We can distinguish up to eight areas that we should focus on when working on the joints and muscle groups in the lower body: buttocks, hip joint bags; hip flexors, quadriceps muscles; adductors; ischiocrural muscles; knees; shins; calves; ankle, foot, and toes. There are exercises that can improve each of these areas, and the combinations are limitless. Depending on our individual needs and observations, we should focus on areas where we feel the greatest tension and discomfort, which limits our range of motion. By understanding the function of the muscles, we will be able to determine which function has been disrupted and needs improvement, e.g., if our knees get closer together during the execution of squats, we should focus on the adductor area.

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Exemplary mobilization programs for enhancing the sitting pattern

Avoiding restrictions in movement and enhancing the sitting quality can be accomplished by carrying out elaborate mobilization exercises. Each mobilization should be performed for no less than 2 minutes per side, and the total exercise session should not exceed 10-15 minutes. It can further prove advantageous to assume the sitting position both before and after mobilization to evaluate the improvement in the pattern.

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Location and technique of employing a roller and a ball to release the thigh muscles and mobilize the hip joint capsule

This article presents methods (a) for utilizing a roller or a ball to release the thigh muscles; (b) for mobilizing the hip joint capsule; (c) for releasing the adductor muscles using a roller; (d) for releasing the rear anatomical band with a Supernova ball.

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Set of mobilization exercises

a) Smashing tissues of the lateral aspect of the hip using a lacrosse ball; b) Restoring mobility of the quadriceps muscles of the thigh utilizing a battlestar device; c) Restoring mobility of the ankle joint using a power-band; d) Performing an Olympic squat at the wall with the power band wrapped around the knees.

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This Statute shall become effective on the twentieth day from the date of its announcement in the Official Journal of the European Union

(a) Dismantling the upper back muscles utilizing a lacrosse ball; (b) Relaxation of the bending ribs via a power-band; (c) Activation of the abdominal area using a Lacrosse ball; (d) Activation of the Achilles tendon by employing a Power-band and a dish.