Mobility is the ability of a joint to go through its full range of motion without limitations. Some ways to help improve the mobility of a joint and or muscle include, adjustments, stretches, muscle therapies, cupping, instrument assisted soft tissue manipulation. This phase of rehab is commonly associated with pain/discomfort due to the lack of motion or inability of motion.
The ability of a joint to go through its full range of motion in a controlled manner. Some ways to help improve stability include exercises with a balance ball, slosh bar, body blade or other modalities that cause muscles to co-contract. This co-contraction ensures that muscles are activating properly and working together. If muscles are not co-contracting, one might develop muscle fatigue in overactive muscles and inactivation of other muscles resulting in injury.
The ability of a joint to go through its full range of motion in a controlled manner with added weight. Some ways to help with strength include resistance bands, dumbbells, goblet weights. This phase is what is typically considered as resistance training and involves loading the muscles with extra weight to build strength.
In conclusion, it is important to progress through these three phases in the correct order to prevent injury and also re-injury. If any of the phases get skipped, then it is likely that there will be compensation for the weakness causing further damage. On the other hand, there isn’t a correct progression through all three phases of rehab, we never properly train the muscles to move and activate correctly.