Of course I am a proponent of general movement and general exercise, but a spectrum of attention to detail does exist. If you want to be smart about your mobility and/or exercise workouts, focus more on the movements that you get less in your day-to-day life, whatever that entails.
If, for instance, you sit all day, like many people do, then biking hunched over in the seated position might not be the best way to get exercise unless you’re smart about it and also move in the opposite direction. Likewise, if you sit most of the day, your hip is usually in neutral rotation or external rotation. If you have that knowledge coupled with an interest in above-average health or desire for athletic performance, you likely want to bias hip internal rotation movements in your exercise routine. (So much hip stuff I see on the Internet focuses heavily on moving hips into external rotation compared to internal rotation, which doesn't make much sense!)
This level of knowledge and personalization is certainly rarely taken into account with general classes (yoga, Pilates, Barre, etc.) - and it’s not expected to be. But if you want to be at the end of the spectrum designating excellent health, this information should be taken into consideration. The first general goal is simply to move. But a second goal is to be purposeful about how you move and focus on balance (eg balance between joint flexion/extension, internal/external rotation, and abduction/adduction). Our joints move in lots of different directions, though our everday routine is usually comprised of only some of them. Therefore, use the time you focus on exercise intentionally to help close any gaps. -- Laura
Biking and spinning usually involve a lot of spinal flexion. That's not bad, per se. But part of having healthy joints is understanding what makes them healthy. Joint mobility is a big part of joint health.
Except for the lower neck, which is extended to look up, the mid back and low back are usually flexed forward with these activities. Sitting upright is of course an option on a bike, but when people are going for speed or effort, they tend to adopt a hunched forward posture. As I say over and over, maintaining full mobility in your joints is paramount to health. If your joints are consistently in one direction or one position - and rarely if ever get moved in the opposite direction - you are much more likely to lose range of motion. Be smart about your activities and your joint mobility and significant injuries can largely be mitigated. -- Laura
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