The modern world has created something of a mobility epidemic. People spend so much time sitting down their bodies have become stiff. Even very active people often neglect improving their mobility. Mobility is a combination of reducing muscle tightness and improving motion at a joint. So what can you do to improve mobility and why is it important?
What Can I Do To Improve Mobility?
Improving mobility boils down to one simple concept. Moving muscles and joints through their maximum range. This can be in a dynamic way (i.e moving) or static (holding). Fortunately for you, there are many different ways to improve your mobility and it does not take a long time (here).
- Stretching– This counts as both a form of exercise and the general premise behind mobility training. Stretching is the deliberate expansion of muscles and tendons. This improves the flexibility and control of the muscles. The ACSM recommends stretching at least 4 times a week. With targeted stretches for every major muscle group. Holding stretches for 30s or more is shown to be the most effective.
- Yoga– While yoga does link with stretching it is a different form of exercise. Yoga incorporates static and dynamic movements to stretch your muscles and move across full ranges in your joints. Doing yoga at least twice a week is a great start to improving your mobility.
- Weightlifting– While mainly focusing on Olympic lifting this could apply to other lifting methods. The reason this is an effective training for mobility is because mobility is key to success in this sport. The lower you can drop under a bar, the lower you actually have to lift it. Overhead squat every week and it is impossible not to improve your mobility.
- Primers– Linking to weightlifting but separate, primers refers to mobility specific exercises. These can be done in your warm up or even as a main session. Exercises such as Cossack Squats and ATG Split Squats fit into this category.
Can Thriive Help?
Its time once again for a shameless plug. On the Thriive app we will test your mobility and give you, your own specific daily routines to improve your weak areas. These routines are tailored to you alone. We incorporate all of the features above. Stretches, primers and specialised yoga sessions to improve your mobility and physical health. In addition, you get daily breathing exercises, some for meditation and some to improve breathing performance. Again this is tracked to ensure you make improvements. We are releasing in September and each download comes with a free 1 week trial without entering your card details. Click here for an email reminder when we launch (no other emails).
