Training and practicing your mobility benefits your whole training plan, but it is often overlooked. So many people forget the benefits.
With more mobility, you will be less likely to develop chronic injuries.
Mobility also makes it possible to remedy existing injuries and improve form and performance in certain exercises. In this article, we look at how to get the most out of your workout with mobility training.
Before we dive into the many benefits of mobility training for your workout, let's take a look at what mobility actually means.
What is mobility?
Most people know what flexibility is. But often people confuse this with mobility. There is a difference between the two. Flexibility refers to the ability of your joints to move painlessly and without stiffness through a range of motion. For example, flexibility is the ability to lift the leg further with the help of the arms.
However, with mobility, you can control the full range of motion with just the muscles. Mobility refers to the strength of the muscle in this range of motion. For example, you can control the entire movement of the leg with just the leg muscles. Unlike flexibility, it is not necessary to have any assistance to perform the movement.
Now that we've covered what it is, let's see how mobility training can benefit your training.
The importance of mobility
Mobility is essential because it prepares our body for the stress of training. It is an essential part of reducing the risk of injury and improving technique and range of motion. It is important to note that strength alone is not enough to have good mobility.
Typically, a person walks into the gym, goes straight to the resistance zone, and begins lifting weights. At best, she can do a quick 5-minute warm-up on a stationary bike or elliptical.
Warming up should not be neglected. That said, it's the part between the warm-up and the weight room that is important. This is where mobility training comes in. We will now discuss the benefits of mobility training that all gym users should enjoy.
The benefits of mobility training for your training
1. More efficient warming
Mobility training allows you to train in a way that is not possible with a quick warm-up. During mobility training, blood is moved to surrounding tissues. Synovial fluid, the fluid from our joints that helps them move freely, is carried into functioning joints.
An example of this would be performing hip circles to warm up the hips. Blood is carried 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 main benefits of mobility training is the reduced risk of injury. If there is any restriction to a moving joint, the risk of injury is high, especially if you like heavy lifting.
3. Improved technique and range of motion
Mobility training benefits your form. When muscles and joints are more flexible, we get a greater range of motion.
This allows us to perform exercises with better technique. For example, if our leg muscles are tight, we will find it difficult to squat or perform a deadlift with correct posture.
Having better technique, especially in such a compound movement, can further reduce the risk of injury.
Many people believe that simply performing static stretches achieves the above goals. However, there is a difference between the effect of static stretching and the benefits of mobility training for your workout.
Static stretches versus dynamic mobility stretches
Stretching prevents injuries, decreases pain and improves performance (Andersen, 2005). Many people incorporate static stretching into their routine. However, dynamic stretching - part of mobility training - is not as widely used.
That said, research shows that dynamic stretching, or stretching in motion, appears to be more effective than static stretching as part of warming up. Below we discuss the benefits of dynamic stretching over static stretching as part of mobility training.
Static stretches
Static stretching generally consists of holding positions without movement. They tend to focus only on major muscle groups, such as the quadriceps, hamstrings, calf and arm muscles (Andersen, 2005).
While they are helpful in increasing range of motion if performed correctly and for long enough, they can actually be detrimental as part of a warm-up.
For example, static stretching is linked to decreased leg press and knee extensor concentric torque performance.
As in the examples above, static stretching actually seems to decrease the ability to produce muscle force. This loss of strength and performance has been termed "stretch-induced loss of strength". Static stretching should therefore not be part of a warm-up.
Rather, they should be and be done during the cooling phase. They must also be held long enough (more than 30 seconds) to be beneficial (Harvard Medical School, 2013). However, it is easy to rush into a static stretch without proper form. This is not so much the case for dynamic stretching.
Dynamic stretches
Dynamic stretches, on the other hand, are often static stretches performed with movement. They provide many benefits in terms of mobility training. For example, dynamic stretching maintains a higher heart rate than static stretching.
This is important during and after a warm-up, and is best suited for sports that require running or jumping (Page, 2012). An example of a dynamic stretch would be a series of walking lunges, instead of a static forward lunge.
That said, you need to make sure you're doing enough dynamic stretching, with the right quality.
Now that we've discussed the many ways mobility training can benefit you, let's see how to do it.
Types of mobility training exercises
There are many ways to reap the benefits of mobility training mentioned above. Mobility exercises take many forms. For example, some only require body weight, while others use various types of equipment. These can be resistance bands, foam rollers, dumbbells or poles.
body weight
There are many different exercises that can be used to increase mobility. Using your weight is a good place to start. Most exercises have regressions for those just starting out. There are also progressions if you are more advanced. If you're just starting out, these mobility exercises will get easier with practice and patience.
foam roller
Many mobility training benefits can come from foam rolling. However, some people are reluctant to use it because it can hurt.
Unfortunately, if it's painful, it's probably a sign that you need to do more. In addition, it is common to spend too little time rolling the mousse. The foam roller should move slowly over the muscles, while you use as much of your body weight as possible to increase tension.
Resistance bands, elastic
Resistance bands, along with poles and dumbbells, are a fantastic way to get the benefits of mobility training that bodyweight stretching can't achieve. If done correctly, these pieces of equipment will allow you to stretch your muscles much more significantly.
As mentioned, for those just starting out, try strength exercises first. Below are some exercises to get you started.
Mobility exercises with body weight
Below are some floor and bodyweight exercises that can be done easily, in a gym or at home.
1. Windmills of the thoracic spine
Thoracic rotation goes from the base of the neck to the area between the shoulder blades. Good mobility in this area allows you to freely move your arms above your head and turn from side to side. If you have reduced mobility, you may experience shoulder problems and pain, develop poor posture and upper back pain.
To do pinwheels, first lie on your side, and bend your knees and hips a little over 90 degrees. Put your knees next to you on the floor.
Then, straighten the lower leg and rest the upper leg on a foam roller or towel. Extend both arms together in front of you, keeping your palms together. Lift and rotate your upper arm away from you, opening your chest toward the ceiling.
Hold this position for about 3 seconds and then slowly return it to the starting position. Repeat the operation several times on each side.
2. Shoulder pass
If you suffer from poor posture, you are likely to have a tight chest and the front of your shoulders.
To perform the shoulder pass, hold a broomstick or pipe in the broomstick, as wide as needed. Keep your arms straight and start lifting the stick in front of you until it's above your head.
Avoid overextending your back. Once you've pulled back as far as you can, hold the end position for a few seconds before returning to the starting position. Then repeat a few times.
3. Hip Openers
It is essential to warm up the hip joints as they contribute significantly to balance and stability. Hip mobility training is beneficial for all types of workouts.
To perform the hip-opening exercises, lift one knee up to your chest and make a circle with your knee. Bring the knee across your body, then to the side. Repeat the operation on the other side. You can perform these exercises while standing or walking.
4. Spider-Man Walk
One of the best exercises for mobility training is the spider walk. This is because it hits multiple joints. To perform the Spiderman walk, start with a forward lunge with an extended range of motion to stretch the hip flexor.
Hold there for a few seconds and push your hips down to increase the stretch. From there, drive your pelvis back, straightening your front leg and stretching the back of your hamstring.
Then, return to the starting lunge and take the hand closest to your front foot and rotate it skyward, with your head following the hand. Switch sides, and repeat several times.
5. deep squat
This exercise, which is part of mobility training, benefits the hips and ankles. To perform the deep squat, start with your feet shoulder-width apart. From there, move the hips down to the ankles. Make sure your feet stay flat on the floor. If it's difficult, climb until you can sit with your chest up for several minutes. Don't hesitate to support yourself a little at the beginning to allow you to bend down.
Conclusion
The benefits of mobility training are many, both in the gym and in life in general. Mobility exercises as part of the warm-up reduce the risk of injury and increase strength and power.
Plus, better mobility translates to better technique. All you need to do is dedicate 5-10 minutes at the start of your session to mobility training to reap these benefits.
It is important to note the difference between static stretching and dynamic mobility training. Static stretches are essential for improving flexibility, but they reduce performance when performed during a warm-up.
So save static stretching for the recovery period after a workout.
Why not incorporate mobility training into your training plan?