Have you ever tried using a chain, but one link doesn’t work properly? If this one link is even slightly broken, the whole chain could fall apart. The human body can be viewed in a similar way.
The joints in our body make up what is known as the kinetic chain. These joints are classified as either stable or mobile. A mobile joint allows for free and easy movement whereas a stable joint maintains posture and supports the mobile joints during said movement. For the entire chain to work efficiently, each joint needs to function the way it is meant to.
Each joint type allows for a specific movement, creating a perfect flow from one link to the next. Joints such as the shoulder and hip are classified as a ball-and-socket joint, which allows for extremely mobile (but not very stable) movement in multiple directions. On the other hand, joints such as the elbow and knee are referred to as hinge joints and only allow for movement in one direction, which makes them stable but not very mobile.
Review this diagram for a breakdown of the kinetic chain within your body.
What happens when one part of the kinetic chain becomes dysfunctional? Joints that are typically stable become more mobile, and vice versa. Because of this, bodily movements become skewed, and the chance of injury drastically increases.
Interested in working on your kinetic chain? Check out this series of exercises that will challenge the stability and mobility of your body’s major joints!
| Joint(s) | Exercise |
| Shoulder | Prone Angle Wings |
| Hips | Air Squat |
| Knee, ankle and foot | Balance and Reach |
| Thoracic spine | Side Plank With Rotation |
| Lumbar spine | Bird Dog |
The next time you are swinging a golf club or carrying groceries, think about your kinetic chain and all the joints working in unison to get the job done!
by Jenna Linstra
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