In the captivating world of fitness, there's a hidden gem that often goes unnoticed but holds the key to unlocking your full potential – I’m talking about (*drum roll*)
mobility training!
Whether you're a seasoned fitness enthusiast or just starting your journey, incorporating mobility exercises into your routine can be a game-changer.
But what is mobility actually?
Defined as the ability to move a joint through its full range of motion, mobility directly influences your body's mechanics, impacting posture, balance, and, most importantly, your strength.
In this article, I want to show you some of the many benefits of regular mobility training, explain how it can have a positive impact on your strength training, and show you five fantastic mobility exercises that will send your fitness through the roof.
Why should we train mobility?
Mobility training is like a secret handshake between your muscles and joints. It focuses on improving the range of motion in your joints, enhancing flexibility, and promoting functional movement patterns.
So what are the main benefits you will get out of mobility training?
Injury prevention: Improved mobility reduces your risk of injuries by ensuring your joints move freely and muscles are engaged properly during exercises. Imagine it like a protective shield for your body.
Enhanced performance: Better mobility means a greater range of motion, which in turn leads to better athletic performance. Whether you're lifting weights, practising yoga or going for a run, improved mobility contributes to your overall performance.
Improved posture and alignment: Mobility exercises target muscles that are often neglected, promoting better posture and spinal alignment. This not only enhances your aesthetic appearance but also supports your long-term spine health.
The Symbiotic Relationship: Mobility and Strength Training
In addition to the general benefits, mobility training plays an important role when it comes to your strength training. Contrary to what you might think, the two are not in competition with each other, but complement each other perfectly (like an old couple ;-)) and show great synergies to noticeably advance your fitness journey together.
Improved range of motion: You have already learnt that mobility training improves your range of motion. Now imagine if you could easily perform a deep squat or dead lift with a full range of motion. When you perform the movement with a greater range of motion, more muscle fibres are activated and your muscles work more intensively. And more intensive muscle work will lead to better results.
Better muscle engagement: When your joints move freely, your muscles can engage more effectively. This means more targeted muscle activation during strength training exercises, leading to greater gains in growing and strengthening your muscles.
Precision in movement: Mobility training sharpens your body's ability to move with precision. This precision in your movements is transferred to your strength exercises and enables you to complete your training with improved form and increased control.
My fabulous 5 mobility exercises for you
Now, let's get to the fun part – here are my favorite five mobility exercises that (practiced frequently, of course) will elevate your strength training and increase your fitness:
Pull back + hip flexor stretch (hips, shoulders + ankles):
Start in a plank position.
Now pull your body back, your head goes towards your mat, bend your knees (you can bring them to the ground or keep them a little bit above your mat) and stretch your arms.
Come back into the plank position and bring one foot to the front, next to your hand, feeling a stretch in your hip flexors.
Repeat the movement and bring the opposite leg to the front.
Repeat 5-8 times on each side, 1-3 rounds.
Reverse Snowangel (shoulders):
Lay down in prone position with your forehead on the mat or slightly above, facing your mat.
Cross your hands in front of your head and move them to the highest possible position.
Now draw a circle with your hands, turn the palms upwards and close your hands above your lower back.
Move your hands back into the initial position, always reaching the highest possible point.
Repeat 8-10 times, 1-3 rounds.
Downfacing dog + hip drops (spine, hips + ankles):
Start in a plank position and push your hips up into the downfacing dog yoga pose.
Now keep your hands and feet on the same spot (your feet will turn sideways during the exercise) while you bring your hips down to the mat from the left to the right, alternating.
Between the drops you always come back into the initial yoga dog pose.
Repeat 5-8 times on each side, 1-3 rounds.
Half split rotation opener (hips, spine/thorax):
Put your right knee on the mat, stretch your left leg to the side with your foot on the ground.
Put your right hand in front of your knee on your mat.
Your left arm threads through the little whole that your right arm and body build (internal rotation). Then you open to your left side, your hand goes towards the ceiling (external rotation).
Repeat 8-10 on each side, 2-3 rounds.
Gorilla squats (hips + ankles):
Stand with feet shoulder-width apart and put your fists on the mat, in one line with your big toes.
Now bend your knees and bring your hips as far down into a squat position as possible. Then bring your hips up, stretch your legs (as far as possible) without lifting your fists from the mat.
Repeat 8-10 times, 2-3 rounds.
How to incorporate mobility training into your fitness routine?
Now that you know the benefits of mobility training and have learnt a good repertoire of exercises, I'll show you the best way to incorporate mobility exercises into your fitness programme:
Warm Up: Begin your workout with 5-10 minutes of dynamic mobility exercises (2-3 exercises for 2-3 rounds). This primes your body for the following strength and resistance exercises.
Between sets: Insert short mobility breaks between strength training sets. This keeps your muscles engaged and ready for the next round.
Active recovery days: Designate one or two days a week for active recovery, focusing on gentle mobility exercises to soothe and rejuvenate your body. This can for example be combined with yoga or an easy walk on your active recovery days.
Make room for mobility
Let's put it in a nutshell: Your fitness journey is a magnificent adventure, and mobility training is the compass guiding you to new heights.
Elevate your strength gains, prevent injuries, and move with grace by embracing the incredible symbiosis of mobility and strength training.
Incorporate the above (or your own) mobility exercises into your routine, and very soon you will fell how your body unlocks new levels of strength, flexibility, and overall fitness.
What are you waiting for? Let your new mobility journey begin and get ready to unleash your full potential!
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