Note: Everything mentioned in my blog is based on evidence-based research studies. I have no professional experience and don't claim any of the medical suggestions as my own. My attempt is merely to compile, explain, and present the findings of researchers in a manner that helps my readers implement lifestyle changes that improve their health. I strongly believe in and practice what I write about; these have helped me, and I hope they help you as well.
MOBILITY
Mobility is similar to flexibility but it takes it one step forward. It helps you maintain a proper range-of-motion, posture, and body alignment which is far more important than regular stretching. This is very important; please do not ignore this part of your exercise routine.
Performing basic mobility exercises will help you to prevent the age-related body pain that is so common in our society nowadays.
So, what do you do? Well, I’ve broken mobility down into three aspects:
1
Soft-tissue work
(self-massage)
2
Postural exercises
3
Mobilizations
(stretches)
For soft-tissue work, I recommend using a foam roller.
As said by the American Council on Exercise: [1] "Foam rolling is also called myofascial release and is designed to work out the 'knots' in your muscles.
You could compare the practice to self-massage. The technical terms for “knots” are trigger points or myofascial adhesions. Fascia is a form of connective tissue that wraps and bundles muscles (myo) together. Myofascial adhesions can develop through stress, training, overuse, underuse, movement imbalances and injuries. They are essentially points of constant tension and addressing them can have a positive effect. Ignoring them can lead to further dysfunction and may perpetuate and/or cause injury.”
Using a foam roller to work on muscles in the body is very helpful in reducing muscle immobility and pain, while increasing the range-of-motion (flexibility) [2] as well as balance [3]. Foam rolling can even improve arterial stiffness! [4]
After you purchase a foam roller, I recommend that you follow this 7-minute routine for the first few times that you roll, until you remember how to do it.
Postural exercises are crucial to keeping an appropriate body alignment, breathing, reduces body pain, and generally helps you perform better throughout the day.
I recommend that you perform a simple and effective routine the 4-minute routine created by Pete Egoscue, founder of Egoscue Method, based on the concept of postural therapy to reduce pain & increase performance.
And finally, mobilizing.
These are similar to stretches, but are not arbitrary and help you reverse alignment and pain problems caused by many things, such as excessive sitting, which is almost unavoidable in today’s era.
Mobilizing relieves tightness and stiffness, and more importantly, body pain that is associated with sedentary lifestyle as well as tightness and improper alignment of the body.
I recommend you check out the ‘from Hunchback to Human’ program created by Dr. Kelly Starrett, who is a coach, physical therapist, New York Times bestselling author, speaker, a movement and mobility coach for players in the NFL, MLB, NHL, NBA, and Olympic gold medalists.
This whole program takes around 10 minutes per day, so you have no excuse not to fit it in your routine!
Hunchback to Human
Click for video
Want to learn more?