What is Mobility?
Mobility is how well your joints can move. It means your joints and muscles can move freely through all the actions they need to do. For example, your elbow should be able to bend (like when doing a bicep curl) between 130-154 degrees and straighten out between -6 to 11 degrees. If it can’t do these things, it might mean there’s a problem. Limitations in mobility can lead to restrictions, which may cause compensatory movements, increased risk of injury, or pain during activities.
Factors Affecting Mobility
Mobility issues can come from different areas, including:
Physical Factors:
Muscle Weakness: If your muscles are weak, it’s hard to move well.
Muscle Tightness: Tight muscles can limit how far your joints can move.
Joint Problems: Conditions like arthritis or injuries can cause pain and limit movement.
Medical Factors:
Obesity: Extra weight can strain your joints and reduce mobility.
Injuries: Fractures or surgeries can lead to mobility problems if you don’t rehabilitate properly.
Age:
Natural Aging: As you get older, you may lose muscle and bone strength, which affects balance and movement.
Lifestyle:
Sedentary Behavior: Not moving enough can lead to weak muscles and stiff joints.
Poor Nutrition: A diet without essential nutrients can affect your muscle and bone health.
Common Joints That Lack Mobility
Shoulders: These affect movements like reaching overhead or to the side.
Thoracic Spine: This part of your back helps with twisting, posture, and breathing.
Hips: Important for squatting, lunging, and walking or running.
Ankles: These help with balance, walking, and handling different terrain.
Adding Mobility to Your Routine
You don’t need special equipment to improve your mobility. It can be done at home! It’s a good idea to see a professional, like a Physical Therapist, to check for any movement problems. You can also do some exercises on your own to help your joints move better.
Mobility exercises focus on the joints that need more movement. They include stretches, movements, and strength training. These exercises aren’t very tiring, but they do require attention and proper form. They can be dynamic (moving), isolated (focusing on one area), or total body movements. Just like building muscle, improving mobility takes time, but you will see results with consistent practice.
Benefits of Adding Mobility to Your Routine
Improved Range of Motion: Your joints can move better.
Better Movement Efficiency: You move more easily.
Injury Prevention: Reduces the chance of getting hurt.
Enhanced Strength Potential: Stronger muscles can work better.
Better Posture and Alignment: Helps you stand and sit properly.
Reduced Muscle Stiffness & Soreness: Less tightness in your muscles.
Increased Performance: You’ll do better in sports and activities.
Improved Balance and Coordination: Helps you stay steady and move smoothly.
Joint Health: Keeps your joints working well.
Mind-Body Connection: Helps you feel more aware of your body.
Mobility is the key to unlocking pain-free, fluid movement!
Try It Out!
For a few exercises to try out, visit our YouTube page and look for "Mobility Routine Level 1,2, or 3" !
Level 1 Link: https://youtu.be/ySlSTiuTENI
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