Good Postion + Good Form = Mechanical Efficiency
If you can get in a good position and move with good form, mechanical inefficiencies automatically disappear. So potential overuse injuries are greatly reduced.
When you have a good movement and motor-control, your body can deal with tissue restriction and can weather bad mechanics longer. You can't mobilize and resolve all your problems all at once, it's an all day, every day endeavor. You do a lot of movement during the course of your day and change takes time. If you understand how to move correctly, you can at least mitigate movement errors that have the potential to cause injury and buy yourself some time to work on the compromised tissues.
Your body adapts to whatever positions and movements you put it in throughout the day whether you're driving your car or doing burpees (no one likes burpees). If you move with good form and allow your joints and tissues to assume stable positions you will ingrain functional motor patterning and have fewer tissue and joint restrictions (picking up groceries or deadlifting in the gym). If you slouch or overextend while doing whatever needs doing in your life your body will adapt to those poor positions, causing your tissues to become sort of biomechanical compromise.
What I'm basically saying is move more and move better. Be mindful of how you move and make corrections as needed. You can't correct yourself during a movement however, you have to start the movement correctly. Don't get sloppy at the end though, you also have to finish each movement correctly.
2014 is coming to a close, let's make 2015 the year of efficient movement. Dedicate 30 minutes a day, everyday to mobility work. That time should be spent doing self-myofascial release using different tools (lacrosse ball, foam roller, supernova, etc) and stretching. Spend the most time on the areas that need it the most based on where you have the greatest restrictions.
Corrective Strategies for Foot and Ankle Impairments
Do self-myofascial release (SMR) on the calf, hamstring, peroneals and tensor fascia late (TFL). Stretch the calves, hamstrings and TFL.
Corrective Strategies for Knee Impairments
Do SMR on calves, adductors, piriformis, TFL/IT-band and hamstrings.
Stretch the calves, adductors, TFL, piriformis and hamstring.
Corrective Strategies for Lumbo-Pelvic Hip Impairments
Do SMR on calves, hip flexor, latissimus dorsi, adductors, hamstrings, piriformis and TFL.
Stretch the calves, hip flexor, adductors, hamstrings, latissimus dorsi, TFL and abdominal complex.
Corrective Strategies for Shoulder Impairments
Do SMR on latissimus dorsi and thoracic spine.
Stretch the latissimus dorsi and pectorals.
Corrective Strategies for Cervical Spine Impairments
Do SMR on thoracic spine, sternocleidomastoid, levator scapulae and upper trapezius.
Stretch the sternocleidomastoid, levator scapulae and upper trapezius.
Self-Myofascial Release and stretching are just the first part of the corrective exercise continum. You aslo need to use activation and integration techniques to retrain the collective synergistic function of all muscles through functionally progressive movements.