![]() Instructions: Complete the full mobility circuit 2-3 times. So, if you’re a mobility newbie or looking to further your progress, try out these 10 exercises for a complete routine, provided by McPeak. Whether you complete the entire routine at once or break up different moves throughout the day, making time for mobility is well worth it. As little as five to ten minutes a day will help you progress, she explains. “The more frequently you practice mobility, the more improvements you’ll see,” says McPeak. Alternatively, you can use it as a cooldown after a tough training sesh to reduce muscle soreness and speed up recovery.Īnd remember, consistency is key. Mobility training can be done any time, but McPeak suggests completing this 10 move routine as a pre-workout warmup to prep your body for conditioning. For example, by improving hip mobility you can achieve a deeper squat with proper form, which ultimately results in building muscle (it’s a win-win situation).ġ0 Best Mobility Exercises To Improve Your Range Of MotionĮven if you feel like you've lost your mobility and your joints are anything but smooth, you can make a difference. Your body’s freedom to move with maximum range of motion will increase the quality of your training. ![]() Mobility significantly helps improve overall strength, says McPeak. When you lack mobility in one area of your body, other muscles work overtime. Breakdown (aka injury) typically occurs at areas above and below a region with limited mobility, explains Hutson. “Without mobility, our bodies may not move optimally and can then put us at higher risk of injury,” says Hutson. ![]() Investing in mobility will reduce your risk of injury, improve joint health, reduce muscle soreness and speed up the recovery process. It helps minimize your risk of injury.Incorporate a few moves when you wake up, during your lunch break, or before bed to keep your body strong, healthy, and pain free. “It’s like a movement snack,” says McPeak. Think of mobility as little movements that can be incorporated into your daily routine. Now that you know mobility is clutch, here's how to measure yours, a complete workout to boost mobility, and all the benefits you'll gain according to trainers. Think of stability like holding a plank steady, maintaining a hip bridge, or balancing on one foot. Stability, on the other hand, is the ability to maintain a desired position or movement, explains McPeak. Think of flexibility as a passive range of motion, like lengthening your muscles in a static stretch. Amy Hutson, PT, DPT, is a physical therapist at SSM Health Physical Therapy, where she focuses on manual therapy, women’s health, and more.įlexibility means the body can achieve a certain position, says certified strength and conditioning specialist India McPeak. Meet the experts: India McPeak, CSCS, is a certified strength and conditioning specialist, former collegiate gymnast, and currently working on her masters in sports and exercise nutrition. But it's important to understand the differences. The three are related, and you can't excel at one if you're neglecting the others. ![]() Mobility is not the same as flexibility or stability, FYI. So, not only does it affect the ability to engage in essential things like getting dressed and taking a shower, but how much range your joints have also impacts recreational activities like hiking, swimming, or dancing. “Without mobility, we can be limited with our performance in day to day activities,” says Hutson. Simply put, mobility is the ability to move your body freely and easily, says certified physical therapist Amy Hutson, DPT, of SSM Health Physical Therapy. It may seem basic, but better mobility and incorporating mobility workouts into your routine may be the secret sauce for improving your overall health and fitness. You know the saying, “move it or lose it?” It turns out this bossy phrase is the slogan of mobility (seriously!). ![]()
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