Think of the word ‘mobility’ and we suspect physio comes to mind. But training your range of motion can deliver gains to both strength and performance.
The saying ‘move it or lose it’ should be the official slogan for mobility. Beyond your twenties, the ability to move freely and easily through a joint’s full range of motion, begins to decline…unless you do something about it.
Shout it from the rooftops: the ability to move your limbs freely is the secret sauce for staving off physical decline and improving performance for the long haul. In addition to injury prevention, you get posture perks and faster recovery. It primes your body for activity and offers a boost on goals. And, the biggie: it significantly helps to improve strength.
TRAIN THE TRIFECTA
It’s easy to confuse the ‘-ility’ terms. Mobility, stability and flexibility are related, yes – and you can’t excel at one without also working on the others. Allow us to clarify so you can shine in all three
MOBILITY
Feels like full, free and smooth movement in your joints. Any time you perform an active movement and push your range of motion counts in this realm, such as leg swings before a run or arm circles in a warm-up.
FLEXIBILITY
Deep static muscle stretches. Settle into a hamstring stretch or hold your favourite yoga pose and you’re right on target.
STABILITY
When you hold strong and steady in a position that challenges your centre of gravity. Think: a plank, maintaining a hip bridge or balancing on one foot.
These four moves cover all your bases. Ideally, complete the circuit two to three times to keep your body limber and pain-free
Focus: Upper back, T-spine, hips
How to: Start in a high plank with your hands under your shoulders. Bend your right knee up towards your armpit and place your foot outside your right hand. Keep your left leg straight and push your hips down (A). Lift your right hand to the ceiling and rotate your torso, opening your chest and shoulders. Hold for 2 to 3 secs (B). Return to the starting position and switch legs. Do 6 reps on each side.
Focus: Upper back, lower back, T-spine
How to: Start in a high plank with your hands under your shoulders. Bend your right knee up towards your armpit and place your foot outside your right hand. Keep your left leg straight and push your hips down (A). Lift your right hand to the ceiling and rotate your torso, opening your chest and shoulders. Hold for 2 to 3 secs (B). Return to the starting position and switch legs. Do 6 reps on each side.
Focus: Upper back, shoulders
• How to: Start lying on your stomach with both arms outstretched (A). Raise your arms towards the ceiling, keeping your elbows straight, and circle back around as far as you can until your hands land behind your back (B). Reverse the arm circle motion back to the start and rest your arms on the floor briefly. Do 8 reps.
Focus: Hips, ankles
• How to: Start standing with your feet much wider than hip-width apart and your arms clasped in front of you (A). Sit your hips back and lunge to the right, bending your right knee and keeping your left leg straight. Lunge as low as you can while keeping proper form (B). Hold for 1 to 2 secs. Do 12 reps in total, alternating sides each time.
Coaching By Kevin 