All told, it’s no wonder that pain, stiffness, and reduced range of motion occur more frequently with age. But you don’t have to succumb to these difficulties. You can lessen their impact with mobility training. Mobility training involves exercises and movements that strengthen and lengthen your body, allowing you to move freely and efficiently. Mobility work may include elements of a variety of fitness routines you may or may not already be familiar with, such as dynamic stretches, foam rolling, bodyweight exercises, and yoga. Mobility exercises are about much more than just being flexible. Done right, and regularly, mobility training can increase your range of motion, relieve tight muscles, ensure good posture and proper athletic form, and even prevent injury. Mobility training is ideal for men and women of all ages and fitness levels. And it’s especially perfect for workout newbies or those who’ve tried but have been unsuccessful at sticking to a regular exercise plan. Once your mobility improves, your energy, drive, and ability to work out harder in other areas increases. For athletes and regularly active adults, mobility training can improve athletic performance and help ward off the dreaded but widespread overuse injuries. STRETCHING - Stretching mostly focuses on lengthening muscle and other soft tissue to increase flexibility, typically in a few common problem areas of the body: the calves, thighs, low back, hips, neck, and shoulders. Static stretching - extending a muscle and holding it there for about 10-30 seconds, like a toe touch - can help you recover after a workout or injury. On the other hand, dynamic stretching, or controlled movements that mimic your activity or sport (think lunges or arm circles), is best done as a warm-up prior to a workout or intense activity. FOAM ROLLING/TRIGGER POINT RELEASE - Foam rolling is used to relieve muscle tension. Using a hard foam cylinder, you use your body weight to press on specific points in your body, by rolling the area back and forth over the cylinder. Trigger point release tools can be used to release adhesions and allow blood flow to return to the area involved. MOBILITY TRAINING - Mobility training utilizes techniques that address muscles, tendons, ligaments, your joints, and their range of motion. It also involves a high degree of control, coordination, and awareness, effectively looping in your nervous system, which is the main line of communication between your Mobility means being able to move naturally, with control but without noticeable effort, as your body seamlessly responds in time to your intentions. When you have good mobility, you should experience no strain or pain as you move through your day, such as during these common daily actions: • Bending to tie your shoes (which activates the hips and knees). • Reaching for a glass on the highest shelf (which utilizes the shoulder joint and muscles). • Walking up or down stairs (which requires healthy leg muscles and a full range of motion in the ankles). Good mobility involves many components, including muscle strength, flexibility, joint health, motor control, body awareness (a type of sensation called proprioception), agility, and more. This makes sense; after all, mobility serves as the basis for everything you do. Having good mobility allows you to perform the movements and exercise that’s a part of your daily life and it can make you less likely to suffer certain injuries. Oh yes, there’s absolutely a link! While the old adage, “if you don’t use it, you lose it”, most certainly applies to mobility, it’s not just sitting still for too long or skipping a workout or three that makes you less nimble and free. Muscle mass decline, reduced bone density, slower nervous system responses - these are just a few of the natural, age-related changes that occur in the body and can affect how easily you move. On top of that, your mobility can be compromised by any of the oh-so-common chronic health conditions among Americans, such as arthritis, diabetes, high blood pressure, and cardiovascular disease. And your chances of being diagnosed with any one of these increases as you get older. 78 MARCH 2024 | INTHEVUE.COM
