Mobility training is the insider tip among athletes. It makes you more flexible, prevents injuries and trains your mobility. We are happy to tell you about the ins and outs of this training.
Static stretching alone is not enough to improve your mobility, relieve joint pain, and get stronger or faster. You need a holistic solution ! Mobility training it is.
What is mobility?
But what exactly is mobility? Literally translated, it means nothing more than mobility . However, the term is not always used in the same way in training education. Mobility is partly understood as part of mobility. The fact is that both terms are interdependent and cannot be clearly separated from each other.
Mobility, with the help of muscle strength , determines the controlled flexibility in your joints. Good mobility allows you to actively move with the greatest possible, painless range of motion.
Mobility training, flexibility, etc.
A movement in the human body consists of a complex interaction of:
- Brain ( every movement starts in your head! )
- Central nervous system (nerves)
- and fascias
Static stretching has long been used as a panacea for pain, poor posture and movement restrictions. The length of our muscles and the passive range of motion in the joints determine our flexibility .
When you stretch, your muscle is “pulled apart” or pushed, as it were. But by just stretching and stretching, you are only dealing with a small part of the system – your muscles.
Do you want to correct or soothe pain, joint pain, poor posture and movement limitation? Then make sure you include all movement factors in your training.
Mobility training provides a holistic approach. Your joints and the accompanying ligaments and tendons are mobilized with dynamic movements under muscle power.
If you train regularly and repeat the exercises, the movement sequence is stored in your brain . Mobility training combines flexibility (stretching exercises) with motor control (strength).
Why is mobility training so important?
A lack of mobility affects your entire body. If you cannot move your joints properly, this leads to a lack of cartilage. Your cartilage dries out. Pain and joint problems can result.
Do you have an injury to one part of your musculoskeletal system ? Then this also affects all other factors related to the movement. Muscles harden, fascia stick together. You notice that your strength, endurance, coordination, stability and balance all suffer.
Your body will try to avoid the pain that causes you to have a bad posture. The risk of injuries is increasing. Osteoarthritis can occur in severe cases. If the wear can no longer be corrected due to limited mobility, an artificial joint is required.
Regular mobility training reduces muscle tension and improves coordination. And also movement restrictions in joints and ligaments are kept to a minimum. Your posture will also improve.
The training uses muscles and the associated joints in the widest possible range of motion (“Full Range of Motion”). Your body is more resistant to external stimuli and less susceptible to injuries.
What can mobility training do? A brief overview:
- It improves your active mobility.
- It improves your joint position.
- It relaxes your connective tissue (fascia).
- It increases your radius of movement.
- It corrects and prevents bad posture.
- Your training will be more effective.
- Your technique will improve so that you will perform your exercises more efficiently.
- You feel better.
- You compensate for your daily portion of stress.
Mobility training and strength training
Mobility training should also be a regular part of your training . Why? Very simple: mobility exercises improve more than just your mobility.
Optimal strength training is not possible without mobility . And no mobility training without power. Only with sufficient muscle strength can you perform a movement in a controlled manner.
And if your movement is limited, you will not be able to perform the strength exercises properly.
If you train with a full range of motion, you use more muscle fibers and you train your muscles better. Your training will be more efficient and effective.
The effects of mobility training on your strength training and muscles are as follows:
- You take better care of your muscles
As part of the mobility training you also train your fascias. Fascia is the connective tissue that surrounds your muscles and organs and holds them together.
The fascias have an extensive range of tasks. For example, they ensure the transport of nutrients. With mobility training you train and move the fascia and thus improve the supply of nutrients to your muscles.
- Better strength development
The greater the range of motion of your joints, the more effective your strength training will be. If you do the movements with a full range of motion, you can target more muscle fibers of the target muscle .
- S muscle coordination and movement efficiency
Mobility exercises improve the interaction between different muscles during a movement (so-called intermuscular coordination ). It makes your muscles economical (muscle efficiency). And you need less energy for the same movement. You have more power for your training – and you get tired less quickly.
- Correcting and preventing incorrect posture
Immobile muscles and joints limit your ability to move. This leads to bad posture, an imbalance in your muscles, tension and pain.
Mobility helps you to maintain or regain good mobility and stability. Your body can perform movements again without having to adapt.
- Less chance of injuries and injuries
Movable joints protect you against injuries and imbalance in your muscles.
- Faster recovery
Many mobility exercises promote the breakdown of metabolic products that arise during exercise. The result: better recovery. You will be fit again sooner for the next training session.
A successful mobility training integrates all factors that play a role in a particular movement. The training may use the muscles and joints involved in full range of motion .
The focus here is mainly on the mechanism of the joints , the relaxation (for example of the skin and fascia) and the muscles .
Classic mobility exercises are, for example, rolling out muscles with a fascia role, massaging certain points with a ball, but also dynamic mobility exercises with one or more joints.
- Static stretching alone is not enough to improve your mobility and relieve pain.
- A movement consists of the interaction of the brain, nerves, ligaments, muscles, tendons, joints and fascia.
- Mobility training is a holistic workout for your body.
- Mobility exercises improve controlled active mobility in your joints.
- Mobility training improves your posture, relieves tension and pain and keeps you and your body fit.