Teaching mobility movements
What are mobility movements and why should they become part of your routine? Do you feel like you are not reaching your ideal fitness level?
If you find that your range of motion is decreasing or not progressing as well as you’d like, you may want to focus on your flexibility. Not mobility exercises. While teaching mobility movements and applying it in daily routine is a basic necessity that is often neglected. So let’s see why?
What are mobility exercises?
Mobility exercises are exercises that increase the range of activities and joints by combining several movements. These include flexibility and balance, flexibility and strength. The most complete combination to prevent damage. One great thing about mobility moves is the variety. From a mobility workout before the main workout to a 10 minute full body workout and even a full yoga workout.
Why should mobility training be part of the routine?
If you want to run faster, jump higher, lift weights more efficiently, and reach your ultimate fitness goals, training and using mobility movements is essential. Combining mobility and flexibility is critical to achieving maximum fitness and performance.
The benefits of mobility training are many:
Increase in optimal physical condition and normal posture
Helps prevent clogging and damage.
It removes the tensions associated with a sedentary lifestyle or excessive exercise.
Improves all-round performance and overall fitness.
It increases range of motion and helps us stay active and healthy longer in life.
Reduces joint deterioration (prevention is always better than cure).
It prevents pain
It helps build stronger and more flexible muscles and joints.
Whether you’re a runner, yogi, or martial artist, there are plenty of reasons to include this type of exercise in your workout routine. This 30-minute full-body mobility workout is a great place to start. Your body will thank you for it.
Teaching mobility movements to increase range of motion
Balance and caution in stretching muscles is the most important principle! Never overdo any movement. Start slowly, don’t even go through the motions if necessary. Until you warm up and feel more range of motion possible. Gradually reach stronger movements and stretches. If you are injured, take care of the area and avoid doing exercises that cause pain. In the following, we will review ten of the best mobility exercises together.
Fold down in a standing position
Stand straight with knees and toes facing forward.
Slowly tuck your chin down towards your neck.
Continue the movement by rolling your head, chest, and ribs down toward the floor. “Imagine rolling a towel and continue rolling straight towards your feet”, make sure your back is rounded and your knees don’t lock.
Pause for 4-8 breaths at a point just before bending your knees. Then slowly roll up. “If you feel vulnerable coming back up, bend your knees and place your hands on your thighs as you come up.”
Cross back stretch
Stand straight and place one foot behind the other. so that your legs are crossed behind your head. breathing exercises
On the side where you put your leg behind, raise the hand and slowly pull it towards the opposite side. “When stretching, slowly move your hips to the side to increase the stretch.”
Slowly bring your arm back, then repeat. You should feel this in your lower back and hip flexors.
Rockin (in English form 4)
Lie on your back on the floor or mat. Pull your legs up until your knees are bent.
Place the ankle of one leg over the knee of the other leg.
Use your hand to press down on the thigh of the upper leg and help stretch it. Then move your hips and legs from side to side. “Waving is essential because it activates the stretch and also relieves the back.”
Release your leg and repeat on the other side.
Rotation with bent knees in a sitting position
Sit with your legs bent on the floor or mat. Your ankles should be hip-width apart on the floor.
Place your hands behind your head.
Swing your legs from side to side. You need to work on pressing your hands into the floor so your shoulders don’t sag. This warms up your hips and improves the flexibility of your back.
Thread the needle on both knees
Kneel on your hands and knees on the floor or mat. Your hands should be under your shoulders and your knees under your hips.
Release one arm and rotate it outward, keeping your abs braced. It should look “like an airplane wing”.
Move the moving arm down and under your support arm, like threading a needle. Your moving arm is the thread and your fixed arm is the eye of the needle. Your free shoulder should be close to the ground.
Slide your arm out and repeat. You should feel your shoulder relax during the movement.
Cobra in two kneeling position
Kneel on the floor and place your arms slightly in front of you. Your knees should be under your hips, but your hands should be slightly in front of your shoulders.
Rock your hips forward, which should feel a stretch in your hip flexors.
Push your chest forward and up, so that you feel the stretch in your core and abdomen.
Keep moving, rocking back and forth to relax your hips, back, and torso. Fitness tips at home
Bending backwards on both knees
Kneel on the floor, sit up straight and place your arms in front of you at chest level. Imagine a straight line from your ears to the sides of your knees and maintain that straight line throughout the movement.
Turn your body backwards and extend one hand backwards.
Rotate that arm and touch the other leg, pushing your hips forward.
Return to your starting position and repeat with the other side.
This movement involves a set of muscles. To do better” when you bend over backwards. You should feel the front of your quadriceps stretch. The hip flexors open and the torso lifts. Adding rotation during the backswing moves the spine while simultaneously lifting. “
Collapse and unfold in a standing position
Spread your legs hip-width apart and tighten your chest.
While rounding your back, bend your knees slightly and bring your arms forward. Round them too.
“Imagine hugging a big tree, with your arms wrapped around it.”
Stand up with your upper body lifted towards the sky. Reach your arms back. This quick and easy stretch moves your spine between flexion and extension. which prevents injury during daily movements in life.
Cross ankle touch
Stand with your toes and knees pointed forward and your feet slightly wider than your hips. “Staying parallel keeps your knees in a safe position throughout the movement.”
Bend one knee, lower it, and rotate your torso toward it. Your other leg should not move. Reach your opposite arm toward the ceiling as you bend into the knee.
Slowly return to upright position and repeat on the other side.
Shoulder movement forward and backward in two-knee position
Kneel on the floor or mat, knees under hips and hands under shoulders.
Lower your chest toward the floor by squeezing your shoulder blades together. You should feel pressure in your upper back as you press into that area.
Open your shoulder blades back and press into the floor with your hands. You should feel a stretch in your upper back. “Try to keep your spine long without bending or stretching it” Focus the movement on just your shoulders in your upper back.
Learning mobility movements in most of these top ten movements and using them in your daily routine will give you very good and enjoyable results.
What are the benefits of mobility exercises?
As mentioned, the mobility of joints is one of the important factors in physical fitness, which reveals many physical capabilities in an athlete. The only way to achieve it is to do regular mobility exercises in the weekly sports program.
Although the result of doing mobility exercises cannot be seen as fast as strength exercises, but with regular and weekly performance, the desired result can be achieved. Therefore, be sure to spend three sessions a week for thirty minutes doing mobility exercises.
Use mobility training and books available in this field, so that your exercises have enough variety and engage the joints from all different angles. You can also use different tools such as foam rollers, power bands and other available devices, so that the principle of diversity and the principle of overload are also observed.