Flexibility, Mobility, & Stability

WHAT IF I told you that bringing your knees to your chest while lying on your back does not alleviate low back discomfort but rather exacerbates it?

When you bring your knees to your chest to relieve tension in your lower back, you will experience pain alleviation for roughly 15 to 20 minutes, making this a temporary remedy. However, the discomfort will return and worsen. People who believe that the only cure to pain is to "stretch it out" establish a vicious cycle since they do not realise that this contributes to their misery. It is similar to picking at a scab, which initially feels terrific, but causes more pain and delays complete healing.

It is essential to consider the bones, muscles, and connective tissue around each joint as an integrated system dependent on the adjacent joint's health. Knee joints are connected to ankle joints, and hip joints are connected to knee joints. In other words, if one joint fails to function correctly, it will affect how the joints above and below work.

Flexibility, mobility, and stability are equal in creating sound movement patterns. For example, the practice of KUN-AQAU does not extend the range of motion of the joints; instead, it maintains a shorter range.

Using a rebounder for JUMPGA fires up the nervous system, and the core fully engages to protect the spine when you jump. It also builds bone density and increases the stability and strength of the lower limb joints and the back. 

My training programmes improve pelvic, lower back, hip, and abdominal muscle coordination. The workouts enhance stability and balance in regular activities so that the core muscles work effectively to stabilise the whole body so that the arms and legs can perform more efficiently.


Flexibility is the whole range of motion in a joint and the muscle length that spans the joint. Midlifers must hold stretches for up to sixty seconds to preserve flexibility. Loss of muscular suppleness is a common aspect of the ageing process. According to a study published in the Journal of Ageing Research in June 2013, flexibility declines with age.

Stretching increases flexibility and helps joints maintain a healthy range of motion, decreasing the likelihood of joint and muscle strain.

At least twice or three times each week, you should perform flexibility exercises for all main muscle-tendon groups, including the neck, shoulders, chest, trunk, lower back, hips, legs, and ankles. Popularity does not guarantee that something is appropriate or suitable for you. Some Yoga and Pilates should be avoided as they can cause injury.


Good flexibility does not dictate good mobility. Mobility is the range of uninhibited motion around the joint that allows a person to perform movements without restriction. A person with good flexibility may not have the strength, coordination, or balance to execute a full range of motion. Lack of back, hip or knee mobility can prevent twisting, bending, and squatting.


Stability is associated with control and the capacity to retain control of joint movement or position by synchronising the movements of surrounding tissues and neuromuscular structures. Injuries such as ligament tears and sprains can frequently cause joint instability. An unstable knee can cause valgus (inward) collapse during squatting.

To conclude: I have spent most of my life healing from injuries. I am here now partly because I stopped stressing myself with meaningless exercises and unnecessary stretching. I am also here because I understand that each person's body is unique. And my fitness programs, JUMPGA and KUN-AQUA, aim to customise the exercises to the individual and their distinct body type.

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Even for a SUPER-A, staying motivated to exercise can be challenging physically and psychologically. So please sign-up to my newsletter for my latest blogs, workshops and retreats.
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