You might want to include mobility exercises in your routine, whether or not you already lead an active lifestyle, as it can lead to better running, higher jumps, and movement without joint discomfort. The benefits of mobility exercise for your health include increased range of motion, enhanced sports performance, and lower risk of injury and joint discomfort.
Why is mobility exercise important?
Mobility declines as a natural consequence of aging and increased body mass. Thankfully, movement is something that can be trained. Possessing a complete range of motion in one’s muscles and joints is a crucial part of any training program. Raising your range of motion can help you work out for longer, alleviate discomfort in your joints, and protect you from damage.
What is an example of a mobility exercise?
It is a combination of mobility workouts that broaden your possible motions and movements. Balance, pliability, and strength are also part of this category. In order to avoid injury, it is recommended to use the whole combination.
The adductors, hip range of motion, hamstring flexibility, hip flexor strength, and thoracic spine mobility may all be improved with a simple mobility routine.
Best Mobility Exercises
- Kettlebell Arm Bar
There is an equal amount of stability and mobility work involved in the kettlebell arm bar. It improves both stability (by working the rotator cuff) and mobility (by freeing up the thoracic spine) by strengthening the entire shoulder girdle.
- Lateral Lunge
Improve your side-to-side mobility with the aid of lateral lunges, which strengthen and stabilize the frontal plane. This is a useful talent for athletes who need to avoid danger without reducing their pace.
- Half-Kneeling Arm Rotation
In comparison to other joints in your body, the shoulder joint has a lot of range of motion. As a result of the ball and socket construction, it has a range of motion of around 180 degrees. Moreover, it is one of the most easily injured joints.
- Walking Spiderman With Hip Lift and Overhead Reach
The adductors, hip range of motion, hamstring flexibility, hip flexor strength, and thoracic spine mobility may all be improved with a simple mobility routine: walking spiderman with a hip lift and an overhead reach. This is the action to take if you’re in a crunch for time and can only spare a few minutes for a warm-up.
- Three-Way Ankle Mobilization
The ankle is a key support and stabilizing joint in activities including squatting, running, and jumping. Flexibility is returned to inflexible ankles. Ankle injuries can be avoided and squatting depth can be increased by increasing dorsiflexion of the ankle.
- Seated 90/90 Hip IR/ER with Reach
Internal and external rotation of the hip are two major ranges of motion that may be strengthened using the sitting 90/90 with IR/ER. Squatting and deadlifting are next to impossible if your hips don’t rotate properly.
- Back-to-the-Wall Shoulder Flexion
Training the shoulder blades to move across the ribcage without assistance from the lower back is the goal of the back-to-wall shoulder flexion. A neutral neck position, strong abdominals, and a stable pelvis are all trained in this exercise.
- Prying Squat
While the debate over proper squat depth rages on, it’s generally agreed that mobile hips are a must. Your hip abductors may not be able to fully engage and you may not be able to squat very deeply if you perform a prying squat.
How to start a mobility workout?
- Integrate yogic and Pilates techniques
Yoga and Pilates are two excellent methods for doing just that. The beautiful thing about Pilates and yoga is that they get you moving in all sorts of various directions, angles, and planes, which you wouldn’t get from just walking or jogging.
- Work on the connective tissues
Tools like foam rollers and different balls are used to apply pressure to a specific location, sending a message to the muscle or other tissue there to alleviate tension. Applying pressure around the calves, seeking out tight places and pressing down until they dissolve, will help with ankle mobility for the squat.
- Performing regular stretches
Besides aiding in your rehabilitation, stretching can also help you feel more mobile and agile in your daily life. Both flexibility and mobility can benefit from stretching, but mobility-oriented stretches help your body move in ways that aren’t always included in your exercises.
The Time Has Come to Start Your Mobility Workout!
If you want to be more mobile and have more independence, starting with only 10 minutes a day is a great place to begin. Really, it’s just that easy. How about giving it a go for the next 30 days, alternating between the aforementioned activities?
Even though it doesn’t feel like much is changing from day to day, a month’s worth of small adjustments might add up to a surprising amount of growth.
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