Mobility Whilst At Home. How & Why!

Mobility Glen Iris

Mobility From The Comfort Of Your Own Home!  

As a result of the current social distancing rules and current lockdown measures, we are finding ourselves at home for a greater period of time. As a result of this, we are going to focus on how to improve your mobility from home. Before we were in lockdown, remember that fast-paced environment where we were all time-poor, searching for the quickest way to lose weight or increase our fitness? During this period, stretching and mobility quickly became overlooked. We were repeatedly bombarded with messages; to eat right, get moving, and practice mindfulness. This was important if we wanted to reduce stress, sleep better, be healthy. Sadly,  less frequently are we prescribed ‘mobility’. Why is this? Maybe it’s because it is largely misunderstood?

What is it?

Mobility is the ability to move our bodies freely and easily. It should not be confused with a warm-up or static stretch routine. The purpose of a warm-up is to prepare the body for the workout ahead. The primary focus of mobilisation is to improve the range of movement, muscle elasticity, and improvement in technique. By doing this, we can improve the power output and performance.

What does it address:

Mobility exercises address multiple elements that influence our performance. These may include elements such as muscles, ligaments, tendons, the joint, and the motor control necessary to perform a movement correctly. This is in stark contrast to the traditional static stretch. Here, the sole focus was on one muscle.  And involves holding a stretched pose for several seconds (think splits or toe touches!). mobility Glen Iris

Why Should I Focus on Mobility?

1. Reclaim your ability to move freely!

It’s common for people to have general tightness as they age. The good news is you can reclaim your ability to move better. It’s as simple as building a mobilizing routine regularly into your workouts. The key is time allocation. Plan what areas need work, and factor these into your routine. By doing this you will see far better results. Rather than just random stretches and mobility drills when you think you need it.

2. Prevent Injury:

Working through various planes of motion, the body goes through a state of stress whilst training. The addition of mobility into a regime can ensure the body’s preparedness for these workloads. Mobility and movement sequencing predispose the body into positions and avoid the risk of injury. Having mobilized not only the specifically targeted muscles but also the surrounding tendons, ligaments, and joints, the body is in a position to perform efficiently.

3. Get the most out of your workout

Increased mobility allows the body to perform movements as they are designed to be performed. From a range of movement, muscle recruitment and activation, right through to injury prevention and efficient form, mobility and prehabilitation should be an essential fixture in all training loads.

Your home mobility routines:

In the video’s below, Chris, our Osteopath in Glen Iris, takes you through 3 simple routines. These are designed to get the various parts of your body moving, and working well together.

These should all be able to be performed in a pain-free state. You may find you need to alter your range of motion. As you slowly improve, and your body adapts, you can increase and extend the range you choose to take your body through.


1. Mobility exercise 1: Cat-Camel (Thoracic & Lumbar flexion/extension)

2. Mobility exercise 2: Thread the needle (Thoracic & Lumbar rotation)

3. Mobility exercise 3: Hip CARs (Hip controlled articular rotations)

 

If you find these mobility series helpful, but feel you want a more specific program designed specifically for you, reach out to us, by booking an appointment, Don’t put up with poor mobility any longer! Don’t forget, we offer a no-obligation free phone consult if you have any specific questions. 

 

Mobility Glen Iris

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