What is mobility work

To increase mobility and maintain gains you will need to practise daily. It might feel nice or not! You may be oscillating the tissue but the joints above and below remain immobile. What the difference is and how this can benefit you! Because assistance muscles are typically smaller and weaker, forcing them to handle excessive torque is a recipe for pain and injury.

Literally everyone should add movement work to their warm-up. There are two reasons to do mobility work: to prevent getting injured and to get stronger. We know, you only want to hear about the latter—but nothing will put the hurt on your gains like an impingement or strain that prevents you from lifting in the first place. Of course, no one cares about their injury risk until one seemingly typical lift goes awry in the matter of a few seconds. But you should. How will mobility work help?

Consider the deadlift: To achieve optimal deadlift position, you need flexible hips and mobility in several other joints and muscles. Tight hamstrings, for example, will limit your hip motion. A day later, that extra lower-back work may just feel like a little soreness in your lumbar spine. If you do mobility work regularly, though, you improve that range-of-motion—looser hips, more flexible hamstrings—and your body can use your powerhouse muscles to muscle that barbell off the floor instead.

Furthermore, limited range-of-motion translates to limited muscle growth. Some great examples of stability exercises include unilateral movements, like single-leg Russian deadlifts, Bulgarian split squats, walking lunges, and single-leg hip thrusts.

To stay mobile and stable, add these stability and mobility exercises from fitness instructor Alicia Archer, the bendy yogi behind kinkysweat and Kohl's wellness ambassador, to your next warm-up routine.

BTW, here's the difference between mobility and flexibility. How it works: Do each of the following moves for the number of reps indicated. Use this routine as pre-workout warm-up, or simply do them every day to improve your movement. Total Time: up to 15 minutes. Shift back to tabletop, then lift palms while keeping fingers on the floor. Lower back to starting position. That's 1 rep.

Start in a low lunge position with right foot forward and left leg back, left palm pressing into the floor with the right arm extended forward. Turn the right foot so toes point out and open hip by pressing front knee out to start.

Slowly circle right arm overhead, then backward, down, and around to return to starting position. Start on all fours with shoulders stacked over wrists, knees under hips, and spine neutral. Slowly arch spine, lifting chest and tailbone while lowering bellybutton toward the ground. Improve the daily life of your maintenance teams with a mobile, intuitive and easy-to-use CMMS.

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