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Do’s And Don’ts Of Mobility

Do’s And Don’ts Of Mobility

Do’s And Don’ts Of Mobility shows just how stretching pays off.  Mobility is critical for long-term, sustainable fitness. Without the necessary range of motion in a squat or shoulder press, may have you strengthening exactly what you shouldn’t be, and setting yourself up for injury rather than success.

Improving your mobility and flexibility doesn’t have to be complicated or take up a bunch of time. Follow these Do’s And Don’ts Of Mobility, and you’ll be a great mover for life!

Do’s And Don’ts Of Mobility

1. Don’t Take Your Mobility For Granted: Stretching and joint mobilization aren’t the most glamorous things but it is necessary. The improvements you see in flexibility and mobility take longer than improvements in your physical strength and cardiovascular fitness, but the payoff is so much greater.

2. Don’t Expect Big Changes Overnight: Improving your mobility is a long process that takes consistency and dedication. Lasting gains in mobility never seem to come as quickly as you would like, but that doesn’t mean that your mobility work isn’t “working.”

3. Don’t Slack On Full-Range-Of-Motion Movements: Your joints were designed to move a certain way. Your shoulder joint, for example, is a ball-and-socket joint that can be used for pressing and pulling in many different directions due to the configuration of muscles and ligaments. When we stop taking advantage of that range of motion and stop halfway between movements, you are reducing that range of motion.

4. Don’t Make it Overly Complicated: There are many mobility exercises and stretches to choose from. It should be about quality not quantity. Find a few that challenge you, and execute them daily for no more than 10-15 minutes.

5. Don’t Limit Yourself To One Method: Once you have practiced a few stretches and have gotten good at them try some new ones to mix it up. There are many ways to mobilize joints and stretch muscles and just like anything else, adaptation does happen. So mix it up.

Do’s And Don’ts Of Mobility

1. Do Assess Your Mobility: Assessing your mobility is the first step toward improving your movements. Improving your mobility means starting with a clear understanding of where your current movement patterns have become compromised. Assess your mobility every few months to see where you have improved and where you need to work.

2. Do Have Consistency Over Duration: The best way to improve your mobility is to spend time doing it every day. 20 minutes or less can work, but at least 10 minutes. It’s more effective to spend 5-10 minutes daily working on it than spend 30 minutes twice a week.

3. Do Regress Exercises: Use stretching as a way to improve flexibility. This can help with mobility when used properly. To get the most out of a mobility program, you have to move in a way that promotes full range of motion in functional movements throughout all your stretches.

4. Do Yoga Once A Week: Yoga promotes moving in a way that encourages fluid movement, creates stability within the joints, and gives you an acute understanding of where your body. Being in tune with how your body moves and feels is a huge part of improving your mobility. Yoga is agreat addition to a rest day.

5. Do Reduce Your Stress: The brain is the most complex and powerful organ in the body. It develops many different coping mechanisms for everything from interpersonal relationships to physical stress. Stress can be held in the body in many ways, from tension in the shoulders and neck to tightness in the hips and hamstring. Therefore simply reducing the amount of stress in your life can also help with your mobility.

The Do’s And Don’ts Of Mobility with help with both living better and moving better!

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