When it comes to working out, we often focus on the big movements that will help us build strength and improve our cardiovascular health. However, it's just as important to incorporate exercises that will improve our mobility. Doing so can help reduce the risk of injury, increase our range of motion, and make everyday activities much easier.
Here are 5 mobility exercises that you should incorporate into your workout routine:
1. Foam Rolling: Foam rolling is a great way to loosen up tight muscles and improve your range of motion. It's also an excellent way to massage out knots and trigger points. Start by rolling slowly over each muscle group for 30-60 seconds. You can increase the intensity by applying more pressure or using a firmer foam roller.
2. Dynamic Stretching: Unlike static stretching, which is best done after your workout, dynamic stretching should be done before exercise to help prepare your muscles for activity. Dynamic stretches involve moving your joints through a full range of motion and can help increase blood flow and improve your neuromuscular coordination.
3. Spiderman Plank: This is a great exercise for both mobility and core strength. To do the spiderman plank, start in a traditional plank position with your palms flat on the ground and your body in a straight line from head to toe. From there, lift one hand off the ground and bring your knee up to meet it. Return to the starting position and repeat on the other side.
4. Leg Swings:
Leg swings are a great way to loosen up your hips and hamstrings. To do this exercise, stand tall with one hand touching a support (a wall, door frame, or piece of workout equipment). Swing your leg forward and backward, gradually increasing the range of motion with each swing. Be sure to keep your pelvis level throughout the movement. Repeat 10-15 times before switching sides.
5. Lateral Lunge: The lateral lunge is a great exercise for improving mobility in your hips and glutes. To do this exercise, start by standing with feet hip-width apart then take a large step to the side with one leg while keeping the other leg straight. As you lower yourself down into the lunge, be sure to keep your weight over entire foot
and extend your arms out in front of you for balance if needed . Return to standing then repeat on the other side .
Conclusion
Improving our mobility can help reduce our risk of injury, increase our range of motion , and make everyday activities much easier . Luckily , there are plenty of exercises we can do to achieve these benefits . Next time you ' re at the gym , be sure to add some foam rolling , dynamic stretching , spiderman planks , leg swings , and lateral lunges into your routine !
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