“Mobility” experts talk about the importance of mobility by using an illustration of a pyramid. I believe and understand each variable of mobility to have equal importance, so by placing mobility on a hierarchy based on most important to least important is inaccurate and dangerous. Instead, a pie chart displays and justifies EQUAL importance on 4 main factors:
Which tool you choose for mobility therapy has a dramatic effect on the frequency, duration and body part you use. You can’t use the same protocol for various modalities. The tool justifies the means.
How many times a day or times a week you mobilize is based on the Body Part and modalities used. A great tool for adequate frequency is “better, worse, or the same”. If it gets better the frequency is perfect. If it gets worst, its too much frequency. And if it stays the same it’s not enough.
Likewise, the total time under tension plays a major factor in how you mobilize your body. Too little per set and nothing changes, too long and you could injure yourself. Don’t believe me? Try to compress your shoulder in a Voodoo band for 15 minutes and see how quick you lose circulation to your fingers. Each body part has an effective dose you should be familiar with.
Is the area you are trying to mobilize a joint or tissue? Start there. You can’t compress joints but you can compress surrounding structures. A foam roller works great on the belly of major tissue groups like the quads, calves, and triceps but not so on the fingers, neck, toes. The body part you want to improve factors into duration, frequency, and modality.