Why You Shouldn’t Skip Mobility Work

Hello Ziddis! When we think about getting fitter, most of us hop on the treadmill for cardio or pick up the dumbbells for strength training. However, there is an underrated pillar of fitness that we often tend to overlook, which is mobility work. Mobility is your ability to move freely and easily and have a full range of motion. As we grow older, our body restricts our range of motion, which can cause pain when moving our bodies as freely. This is when having stretching exercises as your base will pay off.

Skipping mobility work might not feel like a big deal at the beginning. But over time, it can limit your progress, reduce flexibility and increase the risk of injury.

Stretching Exercises

Stretching is one of the most basic yet powerful forms of mobility work. It helps lengthen muscles, reduce tightness and prepare your body for movement. There are two main types of stretching exercises:

1. Dynamic Stretching- This is recommended to be done before your workouts to move your joints and muscles and warm them up for activity. Example:

• Arm circles
• Walking lunges
• Torso twist
• Leg swings.

2. Static Stretching- This is to be done after workouts. You will need to hold a position for 20 to 60 seconds to improve flexibility and relax muscles. For example:

• Hamstring stretch
• Seated forward fold
• Tricep stretch

Even 5 to 10 minutes of stretching before and after your workouts can help keep your joints well-oiled and reduce the chances of getting injured.

Injury Prevention Exercises

Mobility training is one of the most effective ways of reducing injury risk. If you are are athlete or training with weights, mobility training is non-negotiable. By improving the flexibility of muscles and function of joints, mobility work helps your body move the way it is supposed to. This means less strain on tendons, ligaments and connective tissue.

Examples of mobility-focused injury prevention moves:

• Hip circles
• Cat-cow stretch
• Should pass-throughs
• Ankle mobility drills
• Tread the needle

Mobility work can be considered as the “maintenance” for your body

Benefits of Mobility Exercises

Adding mobility training to your routine brings benefits far beyond just flexibility

• Better performance
• Increased range of motion
• Reduced pain and stiffness
• Faster recovery
• More stamina
• Improved circulation

Mobility Exercises for Seniors

As we get older, joints can become stiffer and muscles shorter and weaker. Ageing is also hard on our balance and general mobility. Mobility work can help slow or even reverse these changes. Some of the easier everyday mobility exercises for seniors are:

• Seated cat and cow for improved spine flexibility
• Ankle rolls for balance
• Wall angels to open up the chest, improve posture and upper body stretch
• Seated hip march for hip mobility and circulation

These are low-effort exercises and can be done anywhere. They are safe for most levels of fitness, and even 10 minutes of doing these can make a big difference.

These exercises are low-impact, can be done anywhere, and are safe for most fitness levels. Even 10 minutes a day of doing mobility work can make a big difference.

Read More: Flexibility and mobility: The Often Overlooked Components of Fitness

Takeaway

Mobility work is not optional; it is essential. We will inevitably grow old, but how we age is in our hands. If you want to train harder, recover faster and move without restrictions, mobility work is very important and deserves a place in your workouts. If you need some fitness accessories to advance your mobility work, having lifting straps would be helpful. A flexible, mobile body isn’t just more athletic but more resilient, pain-free, and ready for whatever life throws your way.