If you want to have a well-rounded fitness routine, then you need to incorporate mobility training as well because it enhances your athletic performance, prevents injuries and also improves flexibility. Incorporating different exercises and techniques can enable you to increase your strength, achieve a better range of motion and enhance functional movement.
Why is Mobility Training Important?
There are a number of reasons why incorporating mobility training in your workout routine is of the utmost importance. Take a look at some of these reasons below.
Improved flexibility
The aim of mobility training is to improve the range of motion around the joints and this can help in improving flexibility. You need to be flexible for maintaining proper alignment and form during exercise, to reduce the risk of injury and also to enhance the overall quality of your movements.
Prevent injuries
When mobility training improves joint stability and flexibility, it can bring down the risk of injuries during exercise. This is particularly true for injuries that are associated with improper movements or repetitive strains. Regular mobility exercises are also helpful in ensuring muscle recovery and they can also prevent muscle imbalances, which can lead to injury prevention.
Better athletic performance
Improved mobility results in efficient movement patterns and this can increase the power output. This combination can lead to better athletic performance in different disciplines. For instance, you can do a more effective squat with better ankle and hip mobility, while overhead movements, such as overhead press or snatch is easier due to improved shoulder mobility.
Exercises and Techniques
There are several techniques and exercises that you can use for improving your mobility. Some of the most effective ones include.
Dynamic stretching
This involves preparing the body for exercise via active movement through a complete range of motion, which can boost flexibility. Arm circles, leg swings and hip circles are some examples of dynamic stretching. You should engage in these exercises before a workout for warming up the muscles and increasing blood flow.
Foam rolling
Also called self-myofascial release, this particular technique involves the use of a foam roller as well as other tools for applying pressure to fascia and tight muscles. This can improve mobility and also release tension. You can do foam rolling before or after a workout, as part of your warm-up or cool-down routine.
Yoga and Pilates
There are a variety of movements and poses involved in yoga and Pilates that focus on increasing core strength, mobility and flexibility. When you incorporate these practices in your workout routine, you can use a well-rounded approach to mobility training.
Static Stretching
This kind of stretching involves holding onto a stretch for a period of time, which is usually between 15 and 60 seconds. The purpose is to increase flexibility and muscle length. This type of stretching is more effective when you do it after a workout because it promotes muscle recovery and is also helpful in improving flexibility.
Some of the exercises that you can do for mobility training include pigeon stretch, hamstring stretch, hip flexor stretch and ankle mobility drill.
