Mobility training refers to a set of exercises and movements designed to increase the range of motion, flexibility and function of joints and muscles. Unlike traditional stretching, which primarily focuses on lengthening the muscles, mobility training targets the entire structure, including ligaments, tendons, and the surrounding tissues.
What is the difference between flexibility and mobility?
Flexibility is the stretching and lengthening of muscles, but mobility is mainly about our perception and awareness of our body’s position and movements. Although flexibility contributes to mobility, having good mobility requires more than just being flexible; it also involves strength, control, and coordination to move effectively through different ranges of motion.
If you want to be faster, or lift weights more efficiently with better technique, mobility training is essential. Not only does it prevent muscles from becoming tight, it also teaches our muscles and joints to not overcompensate during movements – which is crucial for injury prevention. Apart from injury prevention, having good mobility is important for healthier joints, better posture, stress relief, and enhanced performance in everyday activities.
The key components of mobility training include dynamic movements, joint specificity, breathing and relaxation, active engagement, and individualized approach.
Here are 8 exercises you can include in your workout routine to improve mobility:
- Dowel Shoulder Dislocates: A shoulder mobility exercise involving a PVC pipe, dowel or a resistance band overhead and behind your body with straight arms. You may also use a broomstick.
- Thread the Needle: A stretch that opens the shoulders and stretches the spine.
- Cat-Cow: Is a type of stretch that helps to gently warm up and mobilize the spine while also stretching the back, torso, and neck muscles.
- 90/90 hip switch: An exercise that helps with hip and knee mobility.
- Shin Hugs: A body weight exercise mainly focused on the core.
- Figure 4 windshield wipers: An exercise that targets the hips and lower back.
- Achilles Opener: A stretch that targets the Achilles tendon and calf muscles. It helps improve flexibility and range of motion in the ankle joint.
Prioritizing mobility should not be overlooked in any fitness regimen. While flexibility is vital, mobility offers a holistic approach, addressing joint function, coordination, and overall movement quality. Neglecting mobility can lead to imbalances and hinder performance. Therefore, incorporating mobility exercises ensures a comprehensive foundation for optimal health, functional fitness, and injury prevention.
