Can you set aside 4 minutes every day to lead a healthier lifestyle and improve your workout? Then let’s talk about mobility training! To get the most out of your workout, your body needs to be healthy. Mobility training can help you achieve a more productive workout while lowering your risk of injury.
What is mobility?
Mobility is having the capability to move a limb through its full range of motion. This ability incorporates the parts of the limb that surround and support that motion. Including the muscle tissue, joints, joint capsules and soft tissues. Poor mobility can result in lower-back issues, poor posture and a weak core.
Why is mobility important?
Mobility is a crucial part of having a healthy body. If someone cannot move a joint through its natural range of motion, they are putting themselves at a higher risk of injury.
Joint mobility can be a concern for athletes, regular gym-goers, weight-lifters and even those who sit at a desk for long periods. For these particular groups, without including mobility exercises they will either develop chronic injuries or hit a plateau in their training.
A complete mobility training routine can help improve your range of motion, essentially helping you add more muscle to strengthen your body. This generally involves exercises such as foam rolling, stretching and mobility drills. Incorporating these exercises into your regular workout can help lower the chance of injury, keep the joints healthy and strengthen movements.
A few minutes per day is recommended for these mobility exercises. This will be far more beneficial than a full hour-long session once a week.
Integrating 4 minutes of mobility training into your daily routine can be all that is needed in order to see results. Incorporate them into the beginning or end of your workout session.
They can help loosen tight hips, hamstrings, ankles and calves. As well as loosen a tight upper back, activate glutes and straighten rounded shoulders.
Mobility Minute: 4 Daily Exercises
Please note, you should consult your physician or other healthcare professional before starting this or any other exercise programme to determine if it is right for you.
(1) Foam Rolling: Shoulder and Back
Foam rolling can improve tissue mobility and hence improve performance in whatever training you are partaking in. This exercise can drastically improve your mobility and thus a range of motion.
TIP: When using a foam roller it’s important to roll slowly through the exercise and apply pressure to the intended area.
The shoulder and back exercise takes one minute and will help you relieve tension in the back and shoulder muscles as well as increase mobility. Watch below as the instructor demonstrates how to perform this correctly.
(2) Foam Rolling: Calves
The foam roller is also an excellent tool to relieve the knots or trigger points that lead to tightness in the calves. It helps to reduce muscle tightness and improve joint mobility. The rolling technique demonstrated in the video below again takes only one minute to perform.
(3) Mobility Drills: The Squat
Another simple exercise that you can incorporate into your workout is a deeper squat. Most people are familiar with squat reps as part of their warm-up routine, however, to really improve your mobility, learn how to perfect the squat technique and hold a deeper position.
The deeper squat position performed more regularly can result in the lower occurrence of hip disease and low back or disc disease.
TIP: Be careful of your stance, watching your foot and knee positions. Your feet should be pointed straight forward and force your knees back if they are caving in.
Barry demonstrates how to perfect your squat technique in the video below.
(4) Stretch: Shoulder Dislocate
The shoulder ‘dislocation’ stretch is recommended for those with good external rotation and no signs of instability issues. Performed correctly and regularly these stretches can lead to stronger, injury free stable shoulders. Do them every day for one minute after the body is warmed.
TIP: It is preferable to perform this exercise with a dowel, however, if you are unable to lift it above head level, use a resistance band instead.
Watch Barry demonstrating how to perform the correct technique for this stretch using both a dowel and a band.