01/05/2026
After starting with a few wall push-ups, I went into some mobility work when I arrived at the studio this morning.
Mobility exercises are highly beneficial for both joints and fascia. While they are often grouped with "stretching," mobility work is more active and focuses on how these tissues interact to create movement.
Here is how mobility exercises specifically impact these two systems:
1. Impact on Joints
Joints are the meeting points of bones, and their health depends on regular movement to stay lubricated and stable.
* Synovial Fluid Distribution: Joints do not have their own blood supply. Instead, they rely on synovial fluid for nutrients. Movement acts like a pump, circulating this fluid to lubricate the joint and nourish the cartilage.
* Articular Cartilage Health: When you move a joint through its full range of motion, you apply gentle pressure to the cartilage. This "sponge-like" action squeezes out waste and pulls in fresh, oxygenated fluid.
* Joint Centration: Mobility work trains the muscles and nervous system to keep the "ball" centered in the "socket." This prevents uneven wear and tear (osteoarthritis) caused by poor alignment.
2. Impact on Fascia
Fascia is a web of connective tissue that wraps around every muscle, bone, and organ. Think of it like a 3D internal "bodysuit."
* Hydration and Glide: Healthy fascia is made of collagen and water (ground substance). When you are sedentary, fascia becomes "sticky" and develops adhesions (knots). Mobility exercises create heat and mechanical tension that melt these stickiness points, allowing layers of tissue to glide over each other smoothly.
* Hyaluronic Acid Production: Movement stimulates the production of hyaluronic acid, which acts as a lubricant between fascial layers.
* Force Transmission: Fascia is responsible for transferring force from one part of the body to another. Mobility exercises ensure this "network" is elastic and resilient, which makes your movements feel more "springy" and less "stiff."
3. How They Work Together
Mobility is essentially the marriage of flexibility (tissue length) and strength (neurological control).
