What should you know about mobility?
Mobility training has taken social media by storm: The hashtag #mobilityTikTok has already been viewed over 35 million times and shows people promoting stretching routines to feel more flexible and mobile .
Mobility can be confused with flexibility or stretching, but it is much more than that. Although they are related, the difference between mobility and flexibility is important because it affects athleticism and injury risk. As mobility includes moving through a full range of motion, you need flexibility in these muscles to be mobile.
Mobility is just one more attribute of fitness. Along with other fitness attributes (including flexibility, strength, power, and aerobic capacity), it is assessed by the trainer in the early stages of interaction. Typically, this is done by performing movement examinations and noting observations.
The importance of good mobility.
Improving your mobility teaches your joints to support loads in vulnerable or extreme positions. We usually injure ourselves by performing a movement that is outside of our body’s comfort or safety zone.
The benefits of mobility training:
- Promotes good posture.
- Helps prevent tangles and injuries.
- Relieves tension associated with a sedentary lifestyle or excessive physical exercise.
- Improves functional fitness performance.
- Increases range of motion, which helps us stay active and healthy longer in life.
- Prevents aches and pains.
- Helps develop stronger, more adaptable muscles and joints.
How does regular exercise improve mobility?
Exercising regularly has immense benefits, including improving joint mobility and your sense of well-being. Examples of mobility training exercises include foam rolling, mobility exercises, and stretching. Physical activity, especially walking, plays a key role in maintaining mobility, especially in older people.
Stretching has also been used in many physical activities to increase the range of motion around a joint. According to a study published in Sports Medicine, controlled dynamic stretches increase joint range of motion and improve muscle power better than static stretches and ballistic (stretch and rebound) stretches.
Mobility exercises at home.
These following movements are recommended for those wishing to begin mobility training. They can be easily integrated into your stretching and warm-up routines, at home or in the gym:
The cat cow:
The cat and cow stretch is a fantastic way to engage the spine, especially the chest area. Get on all fours with your hands below your shoulders and your knees below your hips. Let your belly slowly drop down and hold this position. Next, arch your back by tucking in your head and tailbone, and bringing your belly button toward your spine. Hold this position and repeat.
Downward facing dog:
Downward facing dog stretches and widens the hamstrings, calves, and Achilles tendon. In this position, your head is lower than your heart, allowing you to reap the benefits of inversions and improving blood circulation in your body.
Lunge with rotations:
Lunges with rotations use several muscle groups. As a lower body workout, it helps strengthen the hamstrings, glutes, and hip flexors. Parivrtta anjaneyasana is a low lunge yoga pose similar to the lunge twist.
Single leg hamstring stretch:
Hamstring stretches are easy to perform and can be done at home, in the office, at the gym, or at the park. Keeping the hamstrings long and flexible can help stabilize and support the spine. Thus preventing irritation of the sciatic nerve roots and lower back pain.
