Ever stopped to think about how our bodies tackle everyday challenges? It’s easy to forget until something brings us to a screeching halt. Take it from me – a cramped flight left me nursing a neck injury that’s taken over three months of rehab to mend. That’s what got me reflecting on the often-overlooked practice of stretching and mobility.
Following the injury, I went through a seemingly endless loop of seeing a doctor, chiropractor, physio and a sports masseuse. All of this provided little benefit beyond some short-term relief, and within 24hrs I would be in significant pain again. Those who have experienced pain know that it comes hand-in-hand with the inability to sleep and exercise.
At the same time, a thirty-something colleague had a similar injury, suffering with pain and restricted movement in his neck and shoulders. However, after a few weeks and no more intervention than some ibuprofen, he returned to normal in two weeks. A stark reminder that, the older we get the longer it takes for us to recover.
Six weeks in, I was quickly undoing all of the work I had put in over the previous twelve months, building up my strength and stamina from rucking. I was getting limited exercise, whilst alcohol and junk food consumption increased. My use of social media also increased, with a desire to fix things as quickly as possible. And, I had clearly come to the right place, with a world of solutions/fixes/hacks/magic potions just a few clicks away. I even found myself being drawn into some of these but to no joy.
There are, however, some great professionals out there that I found during my research; shoutouts go to tommorrison.uk and rehab-u.com. These are the ones who, rather than selling the latest must-have gadget or the offer of a quick return from doing one thing for 30 seconds a day, they offer balanced advice with a clear message of consistency and patience. More specifically, I learned that I had only been tackling part of my rehabilitation of regaining mobility.
Mobility is defined as a combination of:
Range of Motion – the degree to which a joint can move within its limits. It measures flexibility and mobility.
Motor Control – the nervous system’s coordination of muscle movements for tasks, balance, and posture.
Strength – a muscle’s ability to generate force against resistance, improving physical performance and functionality.
My rehabilitation had been predominantly focused on range of movement, and specifically soft-tissue mobilisation techniques such as static stretches, massage and foam rolling. These activities are not good or bad in their own right, but they should be done alongside the other aspects of mobilsation. By including a range of passive and active techniques in my rehabilitation, I started to benefit from a reduction in pain and improved mobility. The result of which has given me the ability to tackle my unhealthy habits and experience improved sleep quality.
I am now following a regular stretching and mobility program, both before ruck and on recovery days to help prevent future injury and to maintain my range of movement, motor control, and strength. To support the RUCK-X beginner’s program, I have developed two simple stretching and mobility sessions. These can be done anywhere, and without any equipment. I encourage you not to ignore this important part of your wellbeing, by building mobility exercise into your week.
Recovery Stretch Routine | Ruck-X
Pre-Ruck Stretch Routine | Ruck-X
Please remember, it is essential to seek medical advice before attempting any form of physical activity.
