Physical fitness is comprised of flexibility and mobility which are essentially disregarded for strong and endurance training. Yet flexibility and mobility drills should not skip from your routine as they boost performance, stop injuries from happening as well as enhance general quality of life. In this article we will explore why these exercises are important to you, select a set of good drills, and answer frequently asked questions about this training technique.
Understanding Flexibility and Mobility
Flexibility has to do with the elasticity in muscles and tendons so that the joints can move through full range of motion. On the other hand, mobility covers flexibility as well as joint health, coordination, and ability to move freely in functional motion. Flexibility is about elasticity of the muscles, mobility about quality of a movement and joint functionality.
Flexibility and mobile exercises are both part of fitness that help muscles and joints work properly, which reduces the chances of injuries and increases performance on physical activities.
Benefits of Flexibility and Mobility Drills
It is highly advantageous to participate in regular flexibility and mobility exercises:
Better Performance: It improves the range of motion, enhancing workout and day to day movements.
Occupational Injury Prevention: Flexible muscles and mobile joints are less susceptible to strains, sprains and other injuries.
It Could Reduce Pain: Pain relief and improved mobility is something that is made possible through regular stretching and mobility sessions.
Flexibility exercises: Flexibility exercises help balance muscles, and hence correct any posture imbalance.
Strengthened Blood Circulation: Stretching gives better blood flow to muscles which helps recovery and entire muscle health.
Effective Flexibility and Mobility Drills
By adding the following exercises your routine will improve your flexibility and mobility.
- Ankle Mobility
Having good ankle mobility will help with better balance and performance when doing squats and deadlifts.
How to Perform:
Lay one hand on a wall to support yourself and stand tall next to it.
Rock forward slowly onto your toes until you are on the tip of your toes.
With your toes off the ground, rock back onto your heels.
Repeat 10 times.
- Hip Openers
The fact is that the hip joint moves in loads of directions and you must warm up that joint to maintain balance and stability.
How to Perform:
Stand with feet hip-width apart.
Bring your left knee towards your chest.
Lead with your hip, knee making circular motion, come up, across body, out to the side, and down.
Perform this 10 times, and then use the right leg.
- Thoracic Spine Windmills
Increasing thoracic spine mobility helps for free arm movement and clears up shoulder ache.
How to Perform:
Rest on either side at a 90-degree bend on the knees.
Bring your arms straight in front of you and hold your palms together.
Lift the top arm slowly and rotate around the body to reach the floor on the opposite side.
Point your hand with your gaze and keep your lower body in the stable position.
Repeat 10 times on each side and return to the starting position.
- Shoulder Pass-Through
The benefits of this exercise are improved flexibility and shoulder range of motion.
How to Perform:
Begin with your feet shoulder width apart and holding a broomstick or resistance band in front of you with a wide grip.
Use arms straight and slowly lift stick overhead, and behind you to the lower back.
Return to the starting position by reversing the motion.
Repeat 10 times by means of a controlled movement.
- Neck Half Circles
This part helps to relieve neck tension and increase mobility.
How to Perform:
Straighten spine, sit or stand.
Tilt your head toward your right shoulder.
Tilt your head gently forward so that your chin comes to rest on your chest.
Beginning the motion continue until you reach your left shoulder.
Repeat 5 times in each direction.
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- Reverse Lunge with Side Bend
Targets hip flexors and lower back.
How to Perform:
Stand with feet together.
Extend your right leg back for a reverse lunge and both knees bent.
Place your right arm overhead and bend at your torso at the left.
Come to a hold for a moment, return to start, and do the same on the other side.
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- Squat to Forward Fold
Improves flexibility in the hamstring, lower back and ankles.
How to Perform:
Feet stand slightly wider than hip width apart.
Grab your toes or ankles when bending forward.
Lower into a full squat keeping your chest lifted.
