Why do you need improved mobility? The reasons vary. If you ever felt like touching your toes or loading a bag into a luggage rack, basic hamstring and shoulder work in the next decade could make all the difference. If you move a lot, better mobility can help you exercise longer without injury, or gain more range with movements such as squat, resulting in improved gains. It's more than just stretching, but mobility means being strong in your new range of motion, whether you're squatting or splitting between two chairs (not recommended).
Sounds like luxury? Good news: It's easy to combine mobility work with another goal, such as: B. Strength or fat loss, because before the training (or on non-training days) to throw some dynamic sections that do not affect too much on the recovery. Alternatively, you can combine mobility movements with a bit of bodyweight and create your own routine so you can train strength and stability anywhere. In this guide, we've combined the latest insights on flexibility with targeted "buff-for-your-buck" moves that fix your body at every starting point.
How to Integrate Mobility Work into Your Training
Keep It Short and Concise
"The key to consistent mobility work is making it quick and meaningful," says Jarlo Ilano, managing director of the Gold Medal Bodies. "The quick part is obvious ̵
Change It Up
"From the first point on, six to eight of your most restricted mobility movements go through the week, with only two to three sessions per session," says Ilano. "This gives you targeted and efficient work in your key areas." You can also fit it into your lunch break without reducing the rest of your workout.
Do not rush it
"I recommend doing mobility work at the beginning of each training session so you do not neglect or puncture it," says Ilano. "Start only when it's fresh, and do it thoroughly but efficiently, and you'll make the most of it." Start your session with a minute or two skipping and then start your mobility movements right away. If you are really trying to save time, you should do it during the "breaks" between the warm-up sets.
The Mobility Workout
Focus your efforts on those parts of the body that are doing the most damage to the work and play. and you will see results quickly. "Work on the upper back is fundamental to everyone," says Ilano. "In the hours when they are driving and doing computer work, they are all huddled forward. Ideally, you have to counteract this daily. Similarly, pretty much everyone has to work on their hip extension. Sitting on the sofa or sitting together is an area that requires constant work. After all, you should work on the hip rotation: everyone needs it again, and this has direct advantages in squatting and jumping. "This training covers all three areas.
Cobra with back emphasis
With the elbows on the stomach under the shoulders and forearms on the floor. Bring your shoulders up gently. When you get used to the stretch, stretch your arms. Hold the upper position for 20 to 30 seconds. Repeat it twice.
Get yourself into a modified lunge position so that your hind foot and knee are on the floor. Push your hips forward to rock gently. To make it harder, bend your back knee and grab your foot. This will stretch your hip flexors.
This is a modification of the full Yoga version that you do not need if you have no flexibility. Bring one leg parallel to your body with a shin, the hind leg tilted at a comfortable angle behind you. As you get better, work to smooth the back leg. Hold for 20 to 30 seconds.
Sit with your legs outstretched, putting your hands behind you and putting your weight on your heels to flex forward into a butterfly stretch the sides. Repeat this five to ten times.