Increasing mobility can help improve stamina, strength, flexibility and helps to decrease risk of injury. If you're a serious athlete, or just starting your fitness journey, everyone can benefit from incorporating a mobility routine into their training.
To increase mobility, here are a few suggestions that can help
- Stretching: Incorporate regular stretching into your routine to improve flexibility. Focus on all major muscle groups, including your legs, hips, back, shoulders, and neck. Hold each stretch for around 20-30 seconds without bouncing.
- Strength training: Strengthening your muscles can enhance mobility. Focus on exercises that target the muscles supporting your joints, such as squats, lunges, push-ups, and core exercises. Consult with a fitness professional to find the best exercises for your specific needs.
- Foam Rolling: Foam rolling is an excellent way relieve tightness and tension within the muscles to help prevent stiffness within the body.
- Range of motion exercises: Incorporate exercises that target improving your range of motion. This might include activities like shoulder circles, hip rotations, wrist stretches, or ankle rolls. You can find specific exercises online or consult with a physical therapist.
- Regular physical activity: Engage in regular low-impact activities like walking, swimming, or cycling. These exercises help maintain joint health while improving overall mobility.
- Yoga and Pilates: Consider practicing yoga or Pilates, as these activities focus on increasing flexibility, balance, and core strength. Both disciplines often include movements specifically targeted at enhancing mobility.
- Proper posture: Maintain good posture throughout the day, as it helps keep your body aligned and prevents stiffness. Be mindful of your posture when sitting, standing, and performing everyday activities.
- Warm-up and cool-down: Prior to any physical activity, it is important to warm-up your body with dynamic stretches to increase blood flow and prepare your muscles. Afterward, cool down with static stretches, aiding in the recovery process.
Remember, it's important to consult with a healthcare professional or a certified fitness trainer before starting any new exercise regimen, especially if you have pre-existing medical conditions. They can provide personalised advice and guidance based on your specific needs.