Most of us tend to forget how vitally important mobility & flexibility are to our overall physical health. Both of these methods work to help improve range of motion and decrease the risk of injury. When we work our muscles, whether lifting or cardio, we are shortening our muscles, and taking the time to lengthen them post-workout is vital to the recovery process. In turn, focusing on mobility prior to your workout will help gain range of motion and prepare your body and muscles for what they are about to do. Increasing mobility and flexibility also have numerous benefits for your body.
When practicing mobility and flexibility regularly, you will have greater joint range of motion and freedom of movement, improved circulation, reduced muscle tension and soreness, improved posture, and improved movement efficiency. There are different ways to help improve your flexibility and range of motion. One is myofascial release which refers to the release of tension and tightness in fascia. Fascia is described as a vast network of webbing that connects the entire body (ACEFitness). You can work out tension by self-massage, a tennis ball, or foam roller. These tools help to find trigger points within your muscles and loosen those knots to improve mobility. There are different types of mobility and stretching techniques and for each one when and how to use them.
The three types of stretching to help gain flexibility and range of motion are dynamic, static, and PNF. Dynamic stretching should be done during a warm-up before you begin your main workout. This type of stretching involves continuous movement to prepare them for your workout and get those muscles activated. Meanwhile, static stretching involves no movement and is better post-workout to lengthen the muscles after shortening them. Static stretching is great for increasing range of motion. Lastly, Proprioceptive Neuromuscular Facilitation or PNF is the assistance of an object or another individual to provide resistance against your stretch (Inspire Fitness for Wellbeing). Why use this third type of stretching technique? Typically you would hold a stretch that feels ok, stopping the stretch at a point where you feel further stretching may cause pain which is the correct thing to do to avoid injury. Although, in turn, your muscles have much more give than you realize, and this is where PNF stretching with the assistance of a professional will help to stretch the muscle a bit beyond the static hold.
Not only will mobility and flexibility help physically, but also can help mentally as well. Yoga is another great way to increase range of motion, gain flexibility, and to cleanse your emotional and mental status. We actually tend to hold tension and emotional stress in our hips. Once we work to hold hip opening poses along with breath work, we tend to feel so much better overall after focusing our breath into the stretch, inhaling slowly for 3-4 counts, and releasing on the exhale slowly 3-4 counts. This goes back to a sedentary lifestyle, sitting in the car or at a desk at work, where your hip flexors are in a flexion position so they shorten. Your hip flexors are located right in the front, where your hip crease is. These muscles tend to shorten too often throughout the day that regular stretching and breath work with these hip opening poses can help release tension there. Even if you don’t have much time to physically make a class, a credited instructor on YouTube is a great way to get a quick yoga workout in, anything from 20-30 minutes is even enough to help you release and feel better. Think about adding in more of a mobility and flexibility routine into your schedule. Just as strength and cardio are important to your overall well-being, so are mobility and flexibility.
