Are you performing mobility exercises?

Is it important to perform mobility exercises? My answer it yes, mobility exercises can improve range of motion and decrease pain. Mobility exercises are often though of as just stretching. That is not a complete picture of what mobility is, it is actually strength and flexibility combined. Mobility exercise are great for everyone!

When using mobility exercises prior to working out it is best to use dynamic stretching to improve range of motion and preparing our bodies to move. Dynamic stretching is performing active movements that stretch & strengthen the muscles to improve range of motion. This does not mean holding a stretch for 30 seconds this is called ballistic stretching. Dynamic stretching is movement like lunges, cat-cow or hip swings. You are activating small and big muscles as well as increasing blood flow to these muscles. Focusing on low back and glute exercises before performing your lower body exercises can improve your performance. If we do not prepare out body for movement, it can lead to injury when joints are put under load.

If you never warm up, will it always result in injury? No, but often we get injuries that don’t occur from one specific event. It is several events that accumulate which could create stress or small tears in the tendons. This will likely result in a chronic condition that takes a while improve and reduce pain.

Another benefit to performing mobility exercises prior to working out is that you work improving your range of motion. If you are working through better ranges of motions, we are tapping into muscles we may not use unless we spend time in that range of motion. How many minutes in a day do you spend in a deep squat, then go perform it at the gym? If you are like me, you aren’t in that position very often. By performing the mobility exercises it can lead to better athletic performance.

Next time you go to work out, try performing anywhere between 2-10 minutes of mobility exercises before and see how you feel. Here are some exercises to try:

-        Cat-cow: On hands and knees. Pushing mid back up towards the ceiling as you breathe in and as you breathe out, looking up towards the ceiling, dropping your chest & low back down towards the floor.

-        Walking lunges: perform 10-20 walking lunges on each side

-        Adductor Rocker: kick one leg out to the side, rock back on the other leg. You should feel a stretch in your inner thigh & back of your leg that is out to the side. Rock forward & backward in that position.

If you want to know more exercises that would benefit you, feel free to reach out or look at our Instagram page (@endurancefargo). There are lots of different exercises with videos & descriptions to help you in your mobility journey!