When it comes to a training session it’s all about keeping it simple as possible.
There are reasons for this but reality is nobody takes enough time to warm up or cool down.
People hate it.
It’s boring, it hurts, and often times it can be time consuming.
At least that’s what people think it has to be like.
Truth is mobility is VERY important to do before in some cases and after in most but it also doesn’t “have” to be an hour long thing.
Doing daily maintenance on yourself is something that can take 5-10 minute per day.
But the key in that is….. “Each day” or “Most days”.
Mobility work needs to get done. Period.
We cannot ignore our joint and muscle health for any reason what so ever.
We can’t lift heavy loads or apply great force without preparing our joints and muscles to handle that stress.
We can better prepare our body by making ourselves more mobile and flexible.
Mobility is key here folks at executing lifts correctly and effectively, as well as alleviating pain.
I mean who doesn’t want stronger joints and to get out of pain?
What is “Mobility”?
Depends on who you ask.
Many have their own definition for it but I believe it to be a mixture of things.
Mobility work to me is a combination of stretching and range of motion work in which you take an active approach (using your own muscles and tendons to achieve range of motion) as well as creating stability in the new range.
The reason why it is important to do both is because stretching alone is not the only answer for chronically tight muscles. Stretching will get rid of tightness for the time being but often you will wake up the next morning just as tight as you were previous.
Real Sustainable Mobility work combines these elements of stretching and strengthening to produce permanent change and to hold on to the new flexibility you gain.
Active vs. Passive
There are two types of mobility work we will discuss here.
Active: ONLY using your own joints, muscle and strength to accomplish a position at a certain range of motion.
Passive: Using a tool, person or anything else that is not your own muscle and/or joints to accomplish a position at a certain range of motion. Stretching is a PASSIVE modality.
True Mobility is Strength
When we train the entire Spectrum of Mobility Regularly we can address restrictions is movement by increasing range of motion as well as strengthening muscles responsible for that movement.
Strong muscle move better.
These muscles are typically smaller and handle all the stabilization which makes the bigger muscles work better.
Once these work in tandem you can put it all together and create a stronger more effective person.
Sample Done for you Routine
Now that you know WHY these things are important let’s talk about how to implement.
Down below we have created a simple mobility routine you can add daily.
Make sure that you always do a daily warm up every single session, and only choose the mobility program that applies to that day’s workout.
Meaning, if it’s an upper body day – you’d perform your warm up, train, and at the end of the session perform upper body mobility,
If it’s a lower body squat day – you’d perform your warm up, train, and the lower body mobility.
Listen, I know it seems like alot and you do not know how to do all the moves yet.
Watch the videos, read this guide, and follow along. You will come out of the other side of this a better mover and likely with less pain.