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Agility and flexibility through mobility training



Strength, speed, flexibility – you get these ideas. But few fitness terms are so misunderstood as mobility. That's why Mike Fitch, the 39-year-old coach who developed the bodyweight training method Animal Flow eight years ago, is never surprised when people ask what it is.

And he can answer. "Mobility is flexibility with stability," he says. Flexibility, explains Fitch, is passive. Stretch your arm behind your head to show flexibility. But can you stretch your arm behind your head and push or pull on something? "It creates tension with flexibility at the same time – that's mobility," he says. "This makes your tissue elastic from every angle."

You do not build with weights, but with disciplines like animal flow that challenge you to move fluidly on all fours in a variety of positions. "The goal is to shed light on your weaknesses," says Fitch. Then you move your body easily through areas of motion that can cause pain or feel restricted.

Over time, this can restore your mobility and relieve joint pain. Oh, and you secretly increase the critical strength in your middle back and in your core. During months or years of training, you can even learn to accomplish impressive body weight. But it starts with these five fundamentals that you can do anytime, anywhere, anytime.

Instructions

Perform one set of each exercise each day, aiming for 1

5 to 20 reps in each direction. Try to relax your body as you follow the clues, says Fitch. "The goal is fluidity. Do not try to exercise these movements. "

Scap Roll

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What it does: Ever deal with back pain? This is your answer to that, one Exercise that relaxes, loosens, and also improves your posture.

Here's how it works: Sit on the floor with your shin, hands on your knees, hollow out your upper body, follow your chest bend forward and put your chin on your chest Tighten your shoulder blades now and arch your spine Pull your head up Press your shoulder blades together firmly

Beast Reach

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What It Does: Remember: Mobility is more than flexibility. You force your shoulders to stabilize your weight, and your core and hips get work.

Here's how it works: Start with your hips, which are pressed one centimeter off the ground toward your heels Now, lift your hips up and put your right leg close to your torso, push your upper body forward, and place your shoulders just above your wrists and right knee just outside your right arm. Return to start and repeat this on the other side.

Spinal column spine protector

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<p class= What it does: Few Movements offer more bang for your money than that, says Fitch. "You get a deep hip rotation and open your spine from the pelvis to the skull." Raise your arms at shoulder level, palms touching each other. Relax your hips so your knees fall to the right and the left knee almost touches your right foot. In this case, move your right hand over your left arm. let it stop at your chest. Reverse the movements to return to the start. Repeat this on the other side.

Ape Reach

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What It Does: Fitch calls this" great training for a deep Squat "because it attacks all the muscles you need to improve your squat, you exercise hip flexibility, knee positioning, and also attack your ankle and Achilles' mobility.

That's how it's done : Start with shoulder-width feet, then lower yourself into a deep squat, buttocks under your knees, if you can, reach forwards and roll your upper body forward, and get up on the balls of your feet Open your arms wide, stop with your arms outstretched as far as you can, and then return to the beginning.

Shoulder rotation

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What it does: " The neck, upper back, shoulders and arms get all the work, "says Fitch. Take it slowly, and you will feel it opening the tight tissues of your upper body.

Here's how it's done: Sit on your shins. Extend both arms outwards, elbows slightly bent, palms up. Turn your head to look at your right hand. Turn your left arm so that your elbow is pointing upwards. Pause and feel the stretching. Return to the start and repeat on the other side.


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