Many people focus on strength, flexibility, and aerobic endurance, but have you considered incorporating mobility workouts into your routine? Just like other forms of exercise, mobility training is essential for maintaining an active and healthy life.
Mobility refers to how freely your joints move within their sockets. According to Denise Cervantes, a certified sports performance and fitness specialist, “Mobility is the ability to move your joints with ease, allowing surrounding tissues to support smooth movement.”
While flexibility is the ability to stretch muscles, mobility is concerned with the range of motion in your joints. Mobility exercises tend to be more dynamic compared to static stretches but can offer similar benefits.
Cervantes explains that poor flexibility or mobility can make everyday tasks, like getting in and out of a car or bending to tie shoes, more difficult. It can also make exercise and physical activity harder.
Focusing on mobility in areas like the hips and spine is especially important, as excessive sitting can lead to back issues and reduced movement. Tight hip flexors from sitting for long periods can also cause inefficient walking mechanics, making you more prone to injury over time.
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The good news is that mobility exercises can prevent these problems and help slow down age-related changes in your body.
You don’t need to wait until you’re older to start training for mobility—it’s beneficial at any age. According to Prentiss Rhodes, a personal trainer and strength coach, “Mobility training should be part of your strength routine throughout your life.”
Here are seven mobility exercises that can help improve joint function:
- Child’s Pose to Downward-Facing Dog: A combination of two yoga poses that stretches the back and legs while improving spinal mobility.
- Frog Pose to Deep Squat: This dynamic stretch helps open up the hips and strengthen the lower body.
- Chest and Shoulder Opener: A gentle movement that stretches the chest and shoulders while also working on upper back mobility.
- Hitchhiker: A shoulder and wrist mobility exercise that improves range of motion in the upper body.
- Hamstring and Hip Opener: This movement targets the hamstrings and hips, helping increase flexibility and mobility in the lower body.
- Arm and Shoulder Circles: These improve shoulder mobility and range of motion by incorporating circular motions with the arms.
- Hip Circles: Lying on your back and moving your legs in circular motions helps to enhance hip flexibility and mobility.
To maximize the benefits of mobility exercises, aim to practice them regularly. Cervantes suggests daily mobility work, especially as we age or become more sedentary.