Functional Joint Centration and 4 Tips
October 05, 2018 FITNESS // See All

There’s a gap in functional strength training between mobility and motor control. The major flaw in a traditional approach to functional strength training is that joint mobilization is heavily emphasized, but optimizing motor control is overlooked

You have to have functional joint centration when trying to optimize mobility because by “stacking” the joint, you are ensuring correct positioning of the joint. When you do this, you allow proper input to the brain, which allows accurate muscle activation around the joint. Why have all the mobility in the world but lack the motor control to have stability in that joint?

In order to identify and correct this issue, you have to understand that every human body is different. You have to possess the awareness to know where your body is currently at in it’s space

Advice that I give both clients and trainers is that you want to ensure every joint in the (kinetic) chain is in line properly, both during rest and movement. If this isn’t considered during your training, chances are that you’ll have great mobility, but you’ll lack stability throughout the day and when you’re moving

Here are some quick tips on how to heighten awareness when you don’t have someone next to you ensuring this is done

1. Ensure that your posture is held throughout the day in the correct position

2. When you’re moving you want to ensure all joints are in line (ankle, knee, hip, etc.)

3. When in a seated or standing position, try to ensure that your hips are parallel to your shoulders at all times and ensure your ribs are “stacked” over your hips

4. When you are reaching to grab something or lifting overhead, try to ensure that your shoulders are “sucked into the socket” before you try to load anything overhead


Nathan Kohlerman is the founder of NeuIntention Health and Wellness and has a strong background in health, wellness, fitness, and sports ranging from mixed martial arts, wrestling, football, and bodybuilding. After overcoming addiction, he served honorably in the United States Army for 5 1/2 years and achieved the rank of Sergeant. Being a 100% disabled veteran and having to struggle with years of improper guidance, Nathan made it his mission to empower others with the proper tools to live happier, healthier, more intentional lifestyles. His mission to educate, empower, and inspire others on how to live intentional and healthy lifestyles through mind, body, and soul practices and to redefine human optimization entirely.

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