Whether you’re a professional athlete, weekend warrior, or just someone looking to stay fit and healthy, having a strong foundation of mobility is essential. Mobility exercises are important for improving posture, reducing pain and inflammation, and helping to prevent injury. But with so many kinds of mobility exercises out there, it can be difficult to know where to start.
In this blog post, we’ll look at the key mobility exercises that should form the basis of any functional fitness program. We’ll also cover some of the benefits of mobility exercises and how to incorporate them into your own routine.
What Are Mobility Exercises?
Mobility exercises are any type of physical activity that is designed to improve the range of motion (ROM) of a particular joint. These exercises are often used to reduce pain, improve posture, and help prevent injury. Mobility exercises can be simple, such as joint rotations, or more complex, such as dynamic stretches or resistance training.
The key to any successful mobility program is to focus on exercises that target the specific joints and muscles that need to be strengthened. For example, if you are experiencing pain in your shoulder, you may want to focus on exercises that target the shoulder joint specifically, such as shoulder rolls and shoulder stretches.
Benefits of Mobility Exercises
There are numerous benefits to engaging in a regular mobility exercise program. Here are just a few:
- Improved posture
- Reduced pain and inflammation
- Improved mobility and flexibility
- Improved balance and coordination
- Improved strength and muscle control
- Reduced risk of injury
These benefits can help you move more efficiently and with greater power, allowing you to achieve your fitness goals faster. Additionally, mobility exercises can help to reduce the risk of injury by preparing your body for more intense physical activities.
Key Mobility Exercises
When it comes to mobility exercises, there are a few key exercises that should be included in any program. These exercises will help to strengthen and improve the range of motion of specific joints, as well as improve overall balance and coordination.
Some of the key mobility exercises include:
- Hip Flexor Stretch
- Side-Lying Windmill
- Lunge with Rotation
- Quadruped Bird Dog
- Goblet Squat
- Kneeling Hip Flexor Stretch
These exercises will help to increase the mobility and flexibility of your hips, shoulders, and spine, as well as strengthen your core muscles. For more detailed instructions on how to perform these exercises, check out Eastside Ideal Health’s mobility training page.
How to Incorporate Mobility Exercises Into Your Routine
It’s important to incorporate mobility exercises into your regular fitness routine in order to reap the full benefits. The key is to focus on exercises that target the specific joints and muscles that need to be strengthened and improved. For example, if you are looking to increase your shoulder mobility, focus on exercises that target the shoulder joint specifically, such as shoulder rolls and shoulder stretches.
It’s also important to practice mobility exercises regularly in order to see the greatest results. Aim for at least three days a week, but ideally five days a week. This can be done as part of your regular workout routine, or as a separate session.
Finally, it’s important to remember to always warm up and cool down before and after a workout. Warming up helps to prepare the body for physical activity and can help reduce the risk of injury. Cooling down helps the body ease back into its normal state and helps to reduce muscle soreness.
Mobility exercises are an important component of any functional fitness program. They can help to improve posture, reduce pain and inflammation, and reduce the risk of injury. By incorporating the key mobility exercises into your routine, you can build a strong foundation for a balanced and functional body.