The Body Is A Machine That Can Be Used For Many Things
We all have our own unique strengths and weaknesses. Some people are naturally strong while others tend to be weak. Everyone has their own needs and wants. You may want to do some physical activity such as running or lifting weights, but you don’t necessarily need to get sweaty every time you go out.
If you’re looking for something different, then there’s no reason why you shouldn’t start with mobility exercises.
What Are Mobility Exercises?
Mobility exercises are those that help strengthen muscles and joints. They can be done anywhere, anytime, and they require little equipment. There are many types of mobility exercises available to us today; however, most people think of them as static stretches which means they only stretch the muscle fibers temporarily before returning to their original position. Static stretching doesn’t work very well because it takes too much energy. When you perform these kinds of exercises, you’re not really strengthening the muscles themselves. Instead, you’re just using up your energy in order to return to a pre-stretch position.
How To Do Mobility Exercises Properly
There are two main ways to do mobility exercises properly: static and dynamic. Both methods will result in improved results if performed correctly.
Static mobility exercises are also known as isometric exercises. These exercises involve tensing a muscle at a joint and holding the tension for a specific period of time. This can be done by using a fixed resistance or just applying enough force to feel your muscles working against each other. An example would be doing a classic push-up.
When your arms are extended, you apply tension by trying to touch your chest to the ground. Hold this position for at least a minute and repeat as many times as you can. Be sure not to lock your joints or else you risk injury.
The next type of mobility exercise is known as isotonic exercises. Isotonic exercises are those which involve movement. This can be done by moving a resistance against the force of a muscle or by moving a part of the body against gravity. An example of these kinds of exercises is doing push-ups.
You can do them like in the example above or you can add a pulling motion where you pull your body towards the floor using your arms. If you can, try to use free weights for this exercise since it’ll provide more of a challenge for your muscles. You can also try doing these on an incline so that the movement is more intense.
How To Start Your Own Mobility Program
You can start a simple mobility program by performing static exercises 2-3 times per week. Hold each position for about 2-3 minutes so that you have enough time to feel the burn. A good rule of thumb is to take as much time as you need to relax into each position since forcing yourself into the stretch can lead to injury. As for the isometric part, you can do these throughout the day whenever you have a few minutes to spare.
Try to work your way up to 1-2 minutes each.
Although these exercises can be beneficial on their own, they’re most effective when used in addition to your current workout routine. As long as you’re challenging yourself physically on a regular basis, then you should have no problem gaining strength and flexibility at the same time. If you’re just starting out with a new exercise program, start off light and work your way up gradually. This will prevent any unnecessary injuries that could sideline your progress before it even begins.
Now that you know how to start doing mobility exercises properly, get out there and try some for yourself. Start off slow and gradually work your way up and you’ll be well on your way to more flexibility than you thought possible.
Maybe you’ll even be doing the splits in no time.
Sources & references used in this article:
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Mobile systems and methods for health, exercise and competition by PL Hickman, ML Gough – US Patent 7,549,947, 2009 – Google Patents
The inner game of work: focus, learning, pleasure, and mobility in the workplace by WT Gallwey – 2001 – books.google.com