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Enhance your freedom of motion with these four mobility actions

Mobility, the ability to have complete freedom of movement in muscles and joints is one of the most important aspects of fitness. Improving your mobility can help you train better, prevent injuries and relieve joint pain, says Golds fitness expert Lisa Brownlee.

Some people think mobility means flexibility, but it's more than that. Flexibility allows you to lengthen a muscle. Mobility allows you to move this muscle in many different ways.

Mobility training can also improve your quality of life, because improving the freedom of movement you feel during an exercise can improve the freedom of movement you feel in everyday tasks. Brownlee has seen many cases where a person's lack of mobility worsens back and knee problems. "The muscles around these areas will start to tighten, which will result in other stiff joints, which will result in more pain," says Brownlee. "The pain increases because of the limited freedom of movement."

Mobility training

These four mobility moves can be integrated into your stretching as a 5-10 minute course or individually warm-up routine, In any case, they can help you move better. "These are my first steps," says Brownlee. (If you're looking for additional ways to improve your mobility, consider yoga.)

The equipment you need:

A mat
A PVC pipe
A resistance band

The workout:

Inchworms
PVC is over
Lunges with the "largest extension in the world"
band sweater

Inchworms

Focus: Hamstrings, calves, hips

Stand on the back of the mat with your feet apart and placed flat on the floor. Grab your hands on the floor, push your hips back, and try to keep your knees as straight as possible. Walk forward with your hands until you are in a full plank position. At this point, you should be in a plank with your hands under your shoulders and firmly seated. From here, go back to your toes with your hands and keep your knees as straight as possible while lifting your hips in the air. Stand up fully and repeat the procedure as indicated.

The goal: Do three rounds of 5 to 10 reps, depending on your fitness level.

mobility exercises

PVC is over

Focus: Shoulders, upper back, neck, chest

With your hands down, hold the PVC pipe horizontally against the front of your body (if you don't have a PVC pipe, you can use a ribbon or broomstick). Raise the tube over you and, if possible, extend your arms all the way back to touch your hips in the back. If you have limited shoulder mobility or this causes pain, you can simply bring the pipe over your head or slightly behind your head. You can also make your hands wider or narrower depending on the mobility level. Hold your torso tight and your ribs down so you don't bend over on your back.

The goal: 10 lifts

mobility exercises

Lunges with the "largest extension in the world"

Focus: Thoracic spine and hips

Take a longer step forward with your right foot. Lean forward in the lunge position and place both hands on the floor. Turn and stretch your left hand straight up into the sky as you look at your fingers. Take a deep breath four times and then put your hand back on the floor. Return to the standing position and repeat on the other side, leading your left foot forward.

The goal: Do this once with each foot forward and take a deep breath for each side.

mobility exercises

band sweater

Focus: Shoulders, shoulder blade, hips, spine, ribs

Lie flat on the mat with your back. Extend your arms up to grasp the ribbon, and keep your hands slightly wider than your hips. Keep your feet flat on the floor with your knees bent. Hold your hips, lower back, shoulders, and head on the floor for movement. Pull the band from head to hips in one smooth movement. Take a break and then bring your arms over your head in a controlled manner. When your lower back comes off the floor, push your stomach back onto the floor by tightening the core. If it still comes off the floor, limit your freedom of movement until your mobility improves. Make sure you don't keep your shoulders against your ears.

The goal: Three rounds with 10-15 repetitions. Your last repetition should have a better range of motion than your first.

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Fit after 50: a woman's way to become strong – and become fearless

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