Simple tips on improving your mobility

In a previous article I put together a structure for a typical week of training.You can find all that detail here in this previous blog.I highlighted looking after your body for at least 15 minutes each day.Most of the time I would have this as a priority before looking at any other areas like strength training or conditioning work etc.You need to ask yourself if you only had 15 minutes each day to train what would you do?People need to start doing things they really need rather than what they want to do a lot of the time.

Mobility/flexibility standards are always the first thing I will assess when working with any client on their first visit.I generally assess the client in different movements,positions  and stretches and this can really show up where the client needs to work on first before moving on with increased movement,load,volume or intensity.A lot of the time when it comes to training and exercise people get injured purely down to doing poor movement/technique on top of a very tight and stiff weak body.From rounded shoulders,tight hamstrings/hips,inactive glutes to a very weak core are some of the areas that really need daily attention before moving onwards. As I say time and time again “Sometimes you’ve got to slow down to speed back up again” I generally would bury a lot of this mobility/flexibility work into my warm up or would even look at doing some yoga every now and then.Here is a very good video that could come in use for you.You find yourself sitting down or even excessively standing up in your day then this might just help you out.

In the video above you noticed I had access to a couple of pieces of equipment from different resistance bands,trigger point balls,a PVC pipe and a foam roller.These are great tools to have assess to in your gym and perfect for working on your mobility especially if you are quite tight and stiff in many areas of your body.A foam roller can help with massaging out the thighs, glutes and hamstrings which all directly relate to hip mobility but overall the missing link for most people is that they simply need to do targeted mobility work more often and ideally daily.

Having said that,using foam rolling or soft tissue tools, such as, a hard rubber ball, can and are useful to break down adhesion’s and scar tissue that limits mobility but if this is a constant issue then you need to get yourself off to a physical therapist that can really help you get to the point where you can self maintain your muscle tissue quality.

A lot of us find ourselves in the seated position for a lot of the time in our day.All this excessive sitting down really puts our body into very unnatural lazy positions resulting in parts of our body becoming very inactive,shortened and weak  which all really lead to the problems above which then lead to poor posture,low back pain and many other issues.Stats shows that the majority of us will experience back pain at some point in our life.I did a piece on lower back pain before and some of the drills and tips included might just help you out.Go check that out here.Like I said above if your tight,stiff or weak and your going about workouts with lots of intensity and poor technique or movement with little to no stretching/mobility work then your on the road to risk an injury.

Most of the time you don’t even need any equipment to work in some mobility work into your daily routine.Here are 4 super drills I would suggest you doing once or twice a day from the office to help you stay on top of things.

I hope you’ve found this information useful and if you need any more advice you can pop me a direct message from the links below. You can also get more advice on my social media pages, which are also linked below.

David Last is a personal trainer based in Dublin. For more information you can follow him on FacebookInstagram and Twitter. Or you can send me a direct message here.

You can also see some of his previous articles here.

 

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