Noun: Mobility
The ability to move or be moved freely and easily.
"This exercise helps retain mobility in the damaged joints"
It’s not something you think of too often when you think of strength training, or training at all in that matter. When you think of mobility you think of yoga gurus doing obscene and jaw-droppingly impossible things with their bodies. However mobility is far more important than you think when it comes to performing exercises and preventing injury.
Not including or ignoring some mobility drills in your routine can reduce your range of motion which is key for a lot of important lifts. Not getting the right squat depth or deadlifting with the incorrect form will mean you’re not getting the most out of it, this also effects performance. End result you’re more prone to injury. It won’t just be at the gym you find problems, you’ll be at risk from general discomfort, pain and stiffness which isn’t too great.
The most common areas to find a lack of range of motion or tightness are the shoulders, back & hip. Problems in these areas can come from a few things, but the main one is how we sit, I’ll explain:
Poor Posture when sitting - Modern day society is very screen driven with most of us working for long periods of times at a computer. This will lead to a hunched over back and rounded shoulders. Due to it just being easier to hold this position for long hours rather than a straight back with your shoulders back. Because then your shoulder and back muscles have to work to keep this position.
Time spend - When you’re sat your joints aren’t moving, then they get used to being in a certain position and are not fully utilised. This will lead to tight hips and pain in your back.
When you’re at work you’re often encouraged to get up after 30mins and just move, go make a coffee or something. Which is useful and very beneficial for the large population, however if we have a weakness normally and then we apply weight to it, it makes sense to strengthen that weakness to the best of our ability.
By putting a mobility routine in your workout or even on your rest days it can help your recovery
and mobility of those joints. As explained above it means you can have a better session at the gym and maybe get that PB you’ve been chasing. Whilst at the same time protecting yourself in the long run and decreasing the chance of injury.
Instead of listing the numerous exercises you could do to help improve your mobility I’ll link some good resources at the bottom, whether its specific areas you want to improve or a follow along mobility workout you can put on and copy.
So why do we need to work our mobility? Well mobility is key for performing certain exercises at the gym and can help reduce pain in our joints for our day to day tasks. Simple.
Hope you all have a good day, please subscribe if you are new & also check out my instagram @cmcg.fitness
Thanks
Cameron
Additional Resources:
Gymshark: Shoulder Mobility
Gymshark: Hip Mobility
Gymshark: Back Mobility
Obi Vincent: Full Mobility Follow along
Athlean X: Mobility Drills vs Flexibility Stretches (Which is MORE Important?) (https://www.youtube.com/watch?v=QtOVvlgcCEU)