We’ve all been told that mobility training is good for us,
but do we know why?
To start off mobility itself is the ability to control a
joint in full range of motion. It is a consistent effort to increase the amount
of range of motion in a joint through specialised strength training.
The first reason it is important is if you use the full
range of motion from a joint you can execute more power and efficiency in your
exercise. This is good news if you’re trying to increase reps or weight during
training. It is also good if you’re a rugby player, football player or any
other sport that requires explosive powerful movements.
The second reason is injury prevention. If you’re not using
a joint in full range, there is the likelihood that you’re compensating both
other muscles and joints for the lack of mobility. For instance, lack of mobility
in the ankle can lead to stress to the knee, hips and lumbar. Similarly, if you
don’t have full range of motion in the shoulder and your humerus is not in the
optimal position in the glenoid labrum you can put your rotator cuff muscle at
risk of injury.
Finally, mobility is a good way to warm up the joint prior
to exercise or events. Warming up the joint is created by movement and the
shifting and warming of synovial fluid in the joint. This also works out any
restrictions from tight muscles from affecting your event.
The great news is that you don’t need that much time for
mobility, 10-15 minutes a day is enough to start reaping its benefits. When you
start doing it you may also notice where your weaknesses are in each joint and can
make specific changes to your strength training routine to remedy it.
A good way to get started is to choose some full mobility
exercises such as: overhead squats (with a lightweight pole or bar), a prayer
stretch on a bench and knee-to-elbow bird dogs. There are examples of these on
you tube from a variety of practitioners.
If you have any questions about strength, mobility and
sports injuries please email me at sara@prestigesportinjry.co.uk
