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Mobility: More than Stretching

Mobility is an important aspect of functional fitness because it allows us to move our bodies through a full range of motion with ease and without pain or discomfort. Having good mobility enables us to perform daily activities with greater efficiency and reduces the risk of injury during exercise and other physical activities.


Mobility refers to the ability of our joints to move freely and easily through their full range of motion. It is influenced by a variety of factors, including the health of our joints, the flexibility of our muscles and connective tissues, and our nervous system's ability to control movement. In functional fitness, mobility is crucial because it helps us to move better and more efficiently, allowing us to perform exercises and activities with better form and technique. When we have good mobility, we are able to move through our full range of motion, which helps to prevent muscle imbalances, joint pain, and injury. For example, if you have limited mobility in your hips, it may be difficult to perform a squat with proper form, which could increase your risk of injury or limit your ability to progress in your training.


Mobility also plays an important role in injury prevention. Limited mobility in one area of the body can lead to compensations and imbalances, which can increase the risk of injury in other areas. For example, if you have limited mobility in your thoracic spine (upper back), you may compensate by overusing your lower back during movements, which can increase your risk of lower back pain and injury. In order to improve mobility, it is important to incorporate mobility exercises into our workout routines. Mobility exercises are designed to improve the range of motion of a joint by stretching and strengthening the muscles around it.


In addition to injury prevention, mobility can also enhance athletic performance. Good mobility allows for greater power production and efficiency in movements, such as jumping, running, and throwing. It also allows for better body control and stability during movements, which can improve balance and coordination.


There are a variety of exercises and techniques that can be used to improve mobility, including stretching, foam rolling, and mobility drills. It is important to start with a proper assessment of your mobility and work with a qualified professional, such as a physical therapist or personal trainer, to develop a safe and effective mobility program.


There are many different types of mobility exercises that can be incorporated into a functional fitness routine. Some examples include:

  1. Foam rolling: Foam rolling is a form of self-massage that can help to release tension and tightness in the muscles. By using a foam roller to apply pressure to specific areas of the body, we can help to break up adhesions and improve circulation, which can improve mobility.

  2. Myofascial bodywork: This can include Fascial Stretch Therapy or Structural Integration. This allows the muscles to move more efficiently, allowing more mobility in the area.

  3. Dynamic stretching: Dynamic stretching involves performing movements that mimic the activity you are about to perform. Dynamic stretching is an important part of any warmup to enhance performance and reduce risk of injury. For example, before a workout that involves squats, you might perform a series of squats with no weight to warm up the hips and ankles.

  4. Static stretching: Static stretching involves holding a stretch for a period of time, typically 20-30 seconds. This can help to lengthen tight muscles and improve flexibility. This is typically done at the end of a workout when the muscles are warm.

  5. Mobility drills: Mobility drills are specific exercises that are designed to improve the mobility of a particular joint or muscle group. For example, the "world's greatest stretch" is a mobility drill that targets the hips, hamstrings, and thoracic spine. This is the first part of our "flow" routine.

  6. Yoga: Yoga is a form of exercise that combines stretching, strength, and mindfulness. Many yoga poses are designed to improve mobility by stretching and strengthening the muscles around the joints.

Overall, mobility is an essential component of functional fitness that allows us to move our bodies through a full range of motion with ease and without pain or discomfort. Improving our mobility can enhance our ability to perform daily activities and physical tasks, prevent injury, and improve athletic performance.


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