Mobility training is an insider tip among athletes. You become more flexible, prevent injuries and become more supple. You can find out what is important here.
Mobility describes the controlled mobility in your joints using muscle power. Good mobility enables you to actively move in the greatest possible and pain-free range of motion.
Mobility training, flexibility & more
A movement in the human body consists of a complex interplay of:
- Brain (every movement starts in the head!)
- Central nervous system (nerves)
- and fascia
Static stretching has long been used as a panacea for pain, poor posture and restricted mobility. Flexibility describes the length of the muscles and the passive range of motion in the joints.
When stretching, the muscle is “pulled apart” by pulling or pushing. If you are just stretching, you are only caring for a small part of the system – the muscles.
If you want to correct or alleviate pain, joint pain, bad posture and restricted mobility, you have to include all movement factors in the training.
Mobility training gives you a holistic approach here. The joints and their parts, such as ligaments and tendons, are mobilized with muscle work through dynamic movements.
Through regular training and repetitions of the exercises, the movement sequence is saved in the brain. Mobility training combines flexibility (stretching exercises) with motor control (strength).
Why is mobility training so important?
A lack of mobility affects the entire body. If your joints cannot move properly, this leads to an undersupply of the articular cartilage. You dry off. It can lead to pain and joint misalignments.
If you have a construction site in the musculoskeletal system, all other factors involved in movement will also be affected. Muscles harden, fascia become matted and stick together. Your strength, endurance as well as coordination, stability and balance suffer.
The body tries to avoid the pain, bad posture occurs. The risk of injury increases. In severe cases, osteoarthritis can occur. If the wear and tear can no longer be corrected due to the restricted mobility, an artificial joint is required.
Regular flexibility training not only reduces muscular tension and improves coordination. Restrictions of movement in joints and ligaments are also minimized. Your posture improves overall.
Through the training, muscles and the connecting joints are used to the fullest possible extent (“full range of motion”). The body becomes more resistant to external stimuli and less prone to injury.
What can Mobility Training do?
- Improves your active agility.
- Improves the position of your joints.
- Improves the gliding ability of your connective tissue (fascia).
- Your range of motion is improved and enlarged.
- Corrects bad posture and prevents them.
- Your training will be more effective.
- Your exercise execution and technique will be clean and therefore more efficient.
- Your general well-being is increased.
- Compensation for everyday stress.
Mobility training and strength training
Mobility training should be an integral part of your training plan. Why? Quite simply, mobility exercises not only improve your mobility.
There is no optimal strength training without mobility. No mobility training without strength. Movement can only be carried out in a controlled manner with sufficient muscle strength.
Again, if your movement is restricted, you will not be able to properly perform the strength training exercises.
If you train with the full range of motion, more muscle fibers are used and your muscles are better trained. The training becomes more efficient and effective
Mobility exercises have the following effects on your strength training and your muscles:
Your muscles are better supplied
The fasciae are also trained as part of the mobility training. Fascia are network-like connective tissues that surround and hold your muscles and organs together.
Fasciae have numerous tasks. How they transport, among other things Nutrient. Mobility exercises train and move the fasciae and thus improve the supply of your muscles with nutrients.
Improved strength development
The greater the range of motion in your joints, the more effective your strength training will be. If you can perform the exercises with the full range of motion, more muscle fibers of the target muscle can be addressed.
Muscular coordination and movement efficiency
Mobility exercises improve the interaction of several muscles in one movement (intermuscular coordination). Your muscle work is economized. Less energy is required for the same movement. You have more power for your training – you don’t get tired so quickly.
Correct and prevent bad posture
Immobile muscles and joints severely limit mobility. Bad posture, muscular imbalances, tension and pain occur.
Mobility helps you to maintain good mobility and stability or to achieve them again. Your body can perform movements without evasive movements.
Reduced risk of injury
Good mobility in the joints protects you from injuries and muscular imbalances.
Regeneration – fit again faster
Many mobility exercises promote the breakdown of metabolic products that accumulate during training. The result: regeneration is improved. You are fit again faster for the next training session.
Exercises for mobility training
Successful mobility training therefore includes all factors that are involved in a movement. Through the training, the muscles and the joints involved are used to the fullest possible extent.
The focus here is particularly on the joint and the joint mechanics, on the gliding ability (e.g. skin and fascia) and the muscles.
The classic mobility exercises include, in addition to rolling out with a fascia roller or selective massaging with a ball, dynamic mobility exercises over one or more joints.
Summary: Mobility Training
- Static stretching is not enough to improve or relieve your range of motion and pain.
- A movement consists of the interaction of the brain, nerves, ligaments, muscles, tendons, joints and fasciae.
- Mobility training offers holistic training for your body.
- Mobility exercises improve your controlled active mobility in the joints.
- Mobility training improves posture, relieves tension / pain and keeps you and your body fit.