How to improve mobility
Mobility, the key to freedom of movement within our bodies.
When we think of fitness, often we often associate it with strength, endurance, and flexibility. Mobility is often forgotten although it plays a massive role in everyday life, injury prevention and performance ability.
Mobility can free your body from limitations and allow you to move efficiently. This means making any and every movement easier and more comfortable weather that is in the gym, or completing day to day tasks. Benefits of mobility include:
- Ease of movement
- Reduce chance of injury
- Reduce pain
- Improve posture
- Improve exercise technique
- Improve athletic performance
In this post I’m going to explain what mobility is, what the myofascial is, how to improve mobility, and a list of exercises including desk worker exercises.
What is Mobility?
Mobility is defined as ‘the ability to move or be moved freely and easily’.
Everything within your body – your bones, muscles, joints are all connected. Good mobility means that your muscles can glide past each other and bones and joints maintain alignment. This network is known as the ‘myofascial’. ‘Myo’ meaning muscle and ‘fascial’ meaning connective tissue. It is what connects everything in the body together. You can imagine the myofascial as a net that holds everything within your body in place.
Why is Mobility Important?
We use mobility in everyday life. Unpacking the groceries, lifting a box from the ground, lifting a box from a top shelf, even walking and getting out of the car are all examples of day-to-day use of mobility. If we have poor mobility, it can make day-to-day tasks difficult and increase risk of injury.
Mobility is something that everybody can work on at age or stage of life (Unless you are hypermobile then focus on strength and stability). It is particularly important if you have a desk job, are an older adult (>60), are an athlete, are already struggling with range of motion, and have pains from muscle tightness.
There are two components – flexibility and stability. They work together to create a mobile body. Somebody who is flexible may not have the stability to perform exercises safely with control. Somebody who has good stability and strength might not have the flexibility to move through a full range of motion. This is why we need both flexibility and stability for efficient mobility.
What is the difference between mobility, flexibility and stability?
Mobility = Ease through movement.
Flexibility = Lengthening of a muscle.
Stability = The ability to control movements.
We need all of the above to move safely and freely through movements.
The major joints of the body
There are 3 major joints of the body that should be mobile.
- The foot and ankle
- The hips
- The thoracic spine
The Joint by Joint Approach
The ‘joint by joint’ approach, coined by Boyle and Cook, focus on these major joints. It helps us understand the relationship between the joints needs and consequences if they are not met. If a joint that should be mobile is immobile, then the joint above or below it will need to compensate.
If a hip or ankle joint becomes immobile then it will compensate and cause pain in the lower back or knees (which we need for stability). Just like what we said earlier, everything is connected to everything. The hips and ankles are connected by the myofascial, so when there is immobility in these areas, the knee gets caught in the middle of this tension and excess stress is placed on the joint.
The joints of the thoracic spine, hips, and ankles need mobility for optimal function. Joints of the neck, lower back and knee are joints that need stability. If you imagine performing a squat, you would want you knee and lower to have the stability to support the movement, but you would want your hips and ankles to have the mobility to go through a full range of motion.
Mobility Exercises
Adding mobility into your warmup routine can prepare your body and joints for the workout ahead.
Foam rolling is also a good idea to do before and after a workout as it release tension and can improve flexibility.
If you are hypermobile (joints are naturally flexible) do not focus on flexibility, but rather work on stability and choosing dynamic mobility exercises where you avoid holding lengthened positions.
If you have poor flexibility, holding static stretches after a workout (and or when your body is warm) is a good time to do so. Stretching after a workout can also help with muscle recovery and increasing blood flow to the area so long as you do not overdo it.
You do not want to push past feelings of discomfort when stretching. An analogy to stretching is thinking of your body as a rubber band. If you stretch a rubber band too far for too long, it will snap. If you don’t stretch it enough it will lack elasticity and snap under slight pressure. So, when you feel a stretch on the muscle, that is when you hold. By pushing past, you increase the risk of injury and tears to the muscle. Use your breath as a guide to gently sink into pockets of tension.
Choose a couple of flexibility and stability exercises from each category and perform 10-20 reps of stability exercises and hold stretches for 20-30 seconds. Complete 2-3 rounds.
Back exercises
Childs pose – flexibility
In an all fours position, send your hips back into your heels. Knees can be together or apart and hands will be stretched out in front. Think about pressing your hands into the ground and lengthening your back. Hold this position.
Superman’s – stability
Lay on the floor on your stomach with arms by your ears. Squeeze all of your muscles to lift the arms and legs off the ground.
Wall angel – flexibility
Stand with your back against the wall. Arms will make a ‘w’ shape against the wall. The aim is to keep your
Scorpions – flexibility
Lay on your stomach with arms in a ‘t’ shape. Bring one leg across to the other side. Hips will come off the ground. Alternate legs.
Reverse scorpions – flexibility
Lay on your back with arms in a ‘t’ shape. Bring one leg up and over to the other side and alternate.
Cat cow – flexibility
In an all-fours position, breathe in to curve your back. Breathe out to arch your back and draw the collar bones apart. Slowly move between the two movements.
Foam roller – flexibility
- Prayer stretch – kneeling on the ground, place your wrist on the foam roller. Bring your chest towards the ground and hold. You can also perform this on a box with your elbows on the box and hands held together.
- Foam roller upper back breaths – Place foam roller horizontally beneath the shoulder blades. Keep your butt on the floor and tilt the pelvis under so your back is straight. Do not arch the back. Bend your arms behind your head. Exhale and sink the upper body into the roller (do not arch the back – ensure the pelvis is posteriorly tilted). Stay for 3 breaths and then come back up and repeat.
- Foam roller t-spine – Place the foam roller vertically. Lay on your left side and place your right knee bent on the foam roller. Rotate your chest so it is facing the roof and back is on the ground. The left arm is reaching directly up while the right arm is slowly dropping to the ground on a horizontal plane.
- Foam roller angels – Place the foam roller vertically and lay on top so your spine is all the way along the foam roller. Keep your knees bent and feet on the floor for stability. Start with your arms directly above. Drop your arms into a w shape and gently soften the arms as low towards the ground. Slowly move between these two exercises.
Hip Exercises
Lunge – flexibility
Start in a kneeling position and then bring one leg forward into a 90 degree angle with your font foot flat on the ground. Tilt the pelvis forward to create a stretch down the quad and hip flexors.
Resistance band knee drive – stability
There are a few ways to do this one.
- With a booty band, loop it around your mid foot of both feet. Keep your hands on your hips and raise one leg up to a 90-degree angle
- With a longer resistance band, loop it onto a stable surface and hook one of your ankles into the other side of the band. Step the free leg forward and down into a lunge. From this position drive the back leg (with the resistance band) up to 90 degrees.
- Do option two with on a cable pully machine. Be careful not to overdo it.
Couch stretch – flexibility
Perform a static lunge in front of a wall… or a couch. Keep the back knee on the ground, and have the shin against the wall.
Runner’s lunge – flexibility
In a lunge position, keep both of your hands on the floor next to the front foot. Bring your back knee off the ground and hold. From here, lift your inside hand (the hand directly next to the front foot) off the ground and reach up for the sky. Aim to have your chest facing the other side of the room.
To make this more difficult, place the knee back on the ground and bring your hands, or forearms to the ground. Slightly drop the front leg to the side for a glute and adductor stretch. Reach your inside hand (the hand directly next to the front foot) off the ground and reach up for the sky.
Side lunge – flexibility
Begin with a wide stance. Shift your weight into one leg and keep your knee in alignment with your toe. Your chest will drop towards the leg you are moving towards. Aim to get your butt all the way to the ground. Remember, do not push past discomfort. If you cannot get down far, alternate between both sides. If you are able to get your butt to the ground, push back up and alternate. Another option is to short your weight across the other leg while in the low position without touching the ground.
Straddle lifts – stability
Sitting on the ground with your legs in a straddle position, place your hands directly in front of you with straight arms. Gently press into your hands and shift your weight back. Lift your legs off the ground while keeping your butt on the ground. You can perform this with one or two legs at a time.
Straddle pancake – flexibility
Sit on the ground with your legs in a straddle position. Place your hands directly in front of you and use them as support to lower your chest towards the floor. Hold at the point your legs feel the stretch.
Straddle pancake good mornings – stability
Sit on the ground with your legs in a straddle position. Place your hands on your hips or neck. Slowly and gently tip your upper body towards the floor and then return to the starting position and repeat.
Butterfly pose – flexibility
Sit on the ground with the bottoms of the feet touching each other. The knees will drop to the side. Use your hands to gently press the knees closer to the ground.
Pigeon stretch – flexibility
Begin in a kneeling position. Bring one leg in between your hands and straighten the other leg back. Bring the front leg closer to make it easier and bend the back leg in. Hold and alternate between having your chest upright and leaning forward towards to ground.
Frog hip stretch – flexibility
Begin in a kneeling position. Drop your knees down to the side as far as you can comfortably go. From this position, rock back and forth.
laying hip rotations – flexibility
laying on the ground, bending both knees with feet on the floor. Cross one leg over the other and gently press the crossed leg away for you.
90/90 hip rotation – flexibility
Start seated on the floor. Make a 90-degree angle with both legs. Without moving your feet from that position, lean back and rotate the knees to the opposite side. For a deeper stretch pause on each side and lean into the front leg. For additional stability work, on each side, pop up onto your knees so you are in a half-kneeling, half-standing position.
Knee circles – flexibility
Lay on your back with one leg straight on the floor and one leg bent in by your chest. Rotate the bent knee in circular motions. This can also be done with both knees in by the chest.
Foot and Ankle Exercises
Golf ball roll
Take your shoes off and place the golf ball under your foot. Make your way from the top of the foot to the heel. Pause and hold for about 20 seconds if you feel any particular tight spots.
Lunge rocks – flexibility
In a static lunge position, rock forward and back over the front leg. You can add a resistance band around the front foot and attach the other side of the band to a stable surface and perform the exercise on a knee height box for an additional element of stability.
For more of a stretch, you can rock back into a hamstring by straightening the front leg as you rock back.
Deep squat – flexibility
Hold a deep squat so that your butt is hovering just off the ground. Keep your chest up and feet as flat as possible on the ground. If you do not have the range of motion for this, do not push any further. From the deep squat position, hold for 3 seconds and then slowly transition into a straight legged toe tough. Alternate between these two positions.
Resistance band ankle flexion – stability
Planter flexion – Sitting on the ground with your leg out straight, hook a resistance band around one foot and gently pull towards yourself for resistance. From here point and flex your toe.
Dorsi flexion – Sitting on the ground with your leg out straight, toe the resistance band around a table leg or another strong support surface and hook the other side of the band around one foot. Gently flex your foot towards yourself.
Calf raises – stability
Standing facing a wall, use your fingers to lightly touch the wall for support. Push through your big toe to raise your body weight up onto your toes.
To make this more difficult, use one foot at a time, or stand on a box so you have further range on the lower half of the exercise.
Ankle circles – flexibility
Rotate your ankle in little circular motions, 10 in each direction. You can do this seated on the floor or on a chair.
For a deeper stretch you can do this laying on your back with one leg up, and one leg on the floor. The top leg ankle rotates.
Single leg balancing – stability
Standing on one leg with your arms out to the side or on your hip, hold and see how long you can balance without support. To make it harder you can close your eyes, perform this on a wobble board or on a soft surface.
Desk Exercises
The body does not like being in a seated position for long periods at a time. Being in this shortened and inactive position causes leads to poor posture. This will often look like rounded shoulders, tight hip flexors, and general lack of mobility. If you can change up your position regularly, stand up and take short walks every now and then to keep the body moving.
Always keep your posture in mind as it can be too easy to relax and roll the shoulders forward. Think about drawing the shoulder blades together and having a tall back. Do the below exercises with good posture and evenly placed feet on the floor. Complete throughout the day with 15-20 reps of each.
Neck rotations:
- Roll neck in circles
- Hold neck on one side reaching ear to shoulder – rotate head up and down
- Bend arm behind back and lean ear to shoulder – rotate head down and up
Chin tucks (good for those with forward head posture)
- Tuck your chin to neck and then look up with your head
- Shift your head forward and backward like a chicken
Shoulder rolls
Roll the shoulders in a circular motion both forwards and backwards
Spinal rotations
Sit with your feet placed evenly on the floor. Hug yourself keeping your back tall. Slowly rotate your spine and gaze to one side and then slowly swap over to the other side.
Hug and opens
Hug yourself and round back and then open your arms up as wide as you can.
Lastly:
A simple exercise you can do is focus on breathing. It is such a simple exercise. Most of us take shallow breaths. Take deeper, more deliberate breaths. This also has a direct effect on stress and calming the nervous system.
While these are good exercises to keep moving while seated during the day, it is important to strengthen the body through resistance training and complete additional mobility for the lower half of the body.
Other options
If you are not a fan of working out by yourself at home, other good options include Yoga and Pilates as they focus on flexibility and stability.
I hope this post has helped you understand more about mobility, and how to incorporate it into your daily routine!
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