Everyone Needs it But few take the time to do it….I get asked all of the time what is the difference between Mobility, Flexibility and Yoga. FLEXIBILITY: The ability of a muscle to be lengthened. MOBILITY: The ability to control movement through a range of motion
Similar, but some key differences. The concept of mobility incorporates flexibility, but not necessarily vice-versa.
Mobility is a term and concept that encompasses a range of factors affecting your movement including:
The tissues ability to lengthen
The joint ability to move
The nervous systems ability to relax and allow movement
The neuromuscular systems ability to activate muscles and control movement through all ranges of motion.
We need Flexibility for Mobility…
Mobility will increase your range-of-motion and your stabilization, or control of the muscles that surround each joint. It incorporates flexibility and strength, and it’s crucial to help you squat deeper, push harder, and jump higher. A lack of mobility can slow your progress, keep you from peak performance, and even cause injury.
Mobility training benefits any type of workout but is often neglected. So many people miss out on the benefits of it. With more mobility, you will be less likely to develop chronic injuries or hit plateaus. Mobility also remedies existing injuries and benefits form and performance. In this post, we look at how to get the best out of your workout with mobility training.
Before we delve into the many ways mobility training benefits your workout, let’s take a look at what mobility actually means.
Now we’ve covered what it is, let’s look at how mobility training benefits your workout.
How Mobility Training Benefits Your Workout
1. A More Effective Warm Up
Mobility training benefits your workout in ways that a quick warm-up cannot. During mobility training, blood is being moved to the surrounding tissues. Synovial fluid, the fluid in our joints that helps them to glide freely, is carried into the working joints. An example of this would be to perform hip circles to warm up the hips. The blood is transported to the hip flexors, glutes and external rotators, which are the muscles that move the leg. Synovial fluid lubricates the hip in preparation for exercise.
2. Reduced Risk of Injury
One of the biggest mobility training benefits is the reduced risk of injury. If there is any restriction to a moving joint, then there is a high risk of injury, especially if you like to lift heavy.
3. Improved Technique and Range of Movement
Mobility training benefits your form. When muscles and joints are more flexible, we get an increased range of motion. This allows us to perform exercises with better technique. For example, if we have tight leg muscles, then we will struggle to lower in a squat or perform a deadlift with correct posture.
Having a better technique, especially in such a compound movement, can further reduce injury risk. Above shows an example of technique in squats with and without good mobility.
Many people believe that merely performing static stretches can achieve the above. However, there’s a difference between the effect of static stretching, and how mobility training benefits your workout. If you feel restricted in either position (likely the end), try to assess if your limitation is due to the range of motion in your hips, ankles, or knees or due to lack of control in your core. Is there pain as we age if you have had surgery you may not look quiet like this but we could do some foam rolling and tissue work to get it better…
How do we improve mobility:
Introducing Our ROTE Method
Not only does it help you move better but was designed to create a permanent solution by activating lost muscles from poor posture, repetitive movement and sitting all the time. When you remain sedentary for a long time, you become afflicted with muscle amnesia. Your muscles won’t work properly, and they won’t support your body.
R stands for Release: We help you optimize your tissues to start moving better immediately and address any unique trigger points or knots in your body causing problems. Usually with either a foam roller or hard ball. PS If you have done nothing you may need some extra help from a massage therapist, acupuncturist or physical therapist to work on joint mobilization and or stabilization, scraping, cupping, soft tissue massage, trigger point release etc.
O stands for Open-up: We begin to unlock the joints and utilize muscles and movements to improve your range of motion around specific joints designed for mobility.
T stands for Turn-on: We discover and isolate all of those lost muscles that are weak or inhibited due to poor posture and a sedentary lifestyle.
E stands for Exercise: We fortify your body with all of its newfound movement, improving your performance and strength.
Even if you are a complete newbie to exercise or mobility training, we have created an easy to follow method for beginners called Mobility for Everybody. It’s great for beginners and populations that love yoga but can no longer do it due to previous injuries (wrist, elbow shoulders or knees) or can not move into positions fast enough because of tight hips. Our Mobility FIT is great for those that can move a little more freely and are looking to enhance our performance and can move at a little faster pace.
Conclusion
There are numerous benefits of mobility training in both the gym and broader life. Mobility exercises as part of your warm-up reduce your risk of injury and increase strength and power. As well as this, better mobility results in better technique. Dedicating 5-10 minutes at the beginning of your session to mobility training is all it takes to reap these benefits.
Why not incorporate mobility training as part of your workout plan? Join one of our Mobility Classes today
THE 3 UGLY TRUTHS:
Why Most People Don’t Move Well, Have Painful Joints and Hate Exercise
1. Most people don’t truly believe there is anything that can actually improve pain or help them move better so they don’t do anything about it.
2. They aren’t educated on how their poor posture and repetitive movements contribute to painful joints and restricted movement patterns – i.e., back pain, shoulder problems or achy knees.
3. They are convinced that they are better off avoiding exercise and movement because of their pain, not realizing that their avoidance is causing the problem. Exercise will help prevent injuries, enhance performance in and out of the gym as well as improving everyday life!