Although I don’t like the ‘6-pack in 6 weeks’ or the ‘beach body to summer’ articles, mobility is something we can do quickly and with minimal exertion. It sounds great, doesn’t it? Mobility is an important part of a healthy lifestyle, but it is often overlooked. While most people think of stretching, resistance training, or cardio, few people take the time to learn more about mobility. You should be able to move around and avoid injury if you want to stay ‘loose’. Mobility is not the exact same thing as stretching.
Stretching
Stretching can lengthen a muscle. Mobility refers to the ability to move a joint within its range of motion (ROM). While muscles can be stretched in one direction, many joints can move in a 3-D or circular fashion. The ROM of a joint may not allow for enough stretch to the surrounding muscles. Start by bringing your hand up to your shoulder, and then move your elbow in a circular motion. Although you don’t feel much stretch, your shoulder will move through a good range of motion. It should be obvious that stretching is different from mobility. You lose it if you don’t use it. You will lose mobility if you don’t use your joints every now and again.
As your brain and muscles “forget” how to move in a certain manner, you’ll lose your ability to control your body. Calcifications of the joints can cause further restrictions in restoring lost range. It is also possible to have a bad posture. The body will tend to stay in the same position it is most of the day. If you are a poor, hunched-forward posture, that’s how your body will stay. It would be great to loosen your ribcage, bring your shoulders back, and give life to your neck and back.
Natural Lubricant
A natural lubricant (sinovial liquid) is created when we move. It spreads over the cartilage and joints. The fluid not only helps with movement by reducing friction, but it also helps to cushion joints, provide nutrients, and remove waste products. You can oil your body every day by performing basic mobility exercises. This will help you maintain good posture and prevent arthritis. You can make a significant difference in your life and feel better in just 10 minutes each day. You don’t have to work hard. We don’t want to push the joints into extreme motion. We just want to let go of some tension and keep our joints mobile. This can be done as a warm-up or alone.
- Hip Circles: Place your hands on the hips with your feet shoulder width apart. Make a circle with your hips, as if you were trying hold onto a hula hoop. Do 10 circles clockwise, and 10 anticlockwise. Leg Swings – The hips will respond well to simple leg swings. To balance, stand straight and support one leg on a stable object to your side. You can now swing the opposite leg in front to give your hamstrings a dynamic stretch. Keep your back straight and don’t force the leg up too high. Repeat this eight times. Now, place your palms on a stable object in front of yourself and swing your leg to one side. Repeat this eight times, then swing your leg to the side with the other leg.
- Ankle circles: Stand on one leg and point the opposite foot away from you. If necessary, hold onto something to balance. Now, rotate your foot around the ankle in a circle. Start by going counterclockwise for 10 seconds, then stop and go anticlockwise for 10. Continue with the opposite foot. Back Arches (cat/camel). Get on your knees with your palms on the ground in front of you. Now, lift your head up and lower your head a bit. Now, lower your back and lift your head while looking up. This is also known by the cat/camel pose, as you are switching between these two yoga positions. This is not a push-and-pull move. It’s a gentle motion that allows the joints to move more than they normally do. It’s not a stretch.
- Dislocates: The most common thing between couch potatoes and gym rats is their ability to dislocate their shoulders. Both have poor shoulder mobility. They have a hunched-over posture and their shoulders are pulled forward. The dislocates are a great way to loosen the shoulder. Many people have done them before, but they don’t have a name. Simply grab a broomstick or other light-weight object and hold it in your hand with an overhand grip. Now, lift the stick above your head and bring it down behind you. Now, reverse the motion and bring the stick in front of your face. Try a wider grip if you have trouble doing this. You can also tighten your grip as you improve. Although the above is not the best mobility training for athletes, it is a good start for everyone and a great warm-up. You will notice improvements in posture, mobility, and smooth running joints if you take it easy.
