Do you sometimes feel like a robot when you get out of bed in the morning? Or do you realize during training that you just lack mobility? There is a simple solution for this: mobility training!
It's not just about stretching, but about making your body smoother, stronger and more resilient.
Whether you want to experience less pain in your daily life or finally be able to do a deep squat – mobility training gives you more freedom of movement.
In this article, you'll learn why you should definitely incorporate mobility training into your routine and how to get started with it.
What is mobility training and why is it important?
Mobility refers to the ability of your body to move joints and muscles through their full range of motion in a controlled manner.
The difference between mobility and pure flexibility (the ability to stretch) is that strength and stability also play an important role in mobility exercises. It's not enough to just be flexible; you also need to be able to control your movements safely and stably.
The goal of mobility training is to increase the range of motion of your joints while simultaneously strengthening your muscles. This not only makes you more flexible, but also more stable and less prone to injury.
Mobility is a crucial building block for any kind of fitness, be it for strength training, endurance training or simply for a pain-free everyday life.
Why should I do mobility training?
Most of us lose more and more mobility over the years, whether it's from sitting too much, poor posture or not moving enough.
When your joints no longer have full range of motion, your body often compensates with poor posture or incorrect movement patterns. In the long term, this leads to tension, pain and an increased risk of injury.
Here are some of the benefits of regular mobility training:
Better movement quality in your daily life: Whether you are carrying heavy bags, squatting or bending down to pick something up – with better mobility, you will not only perform these movements more efficiently, but also with less pain.
Fewer injuries: Limited mobility often leads to overloading in certain parts of the body. For example, if your hip mobility is poor, you will automatically put more strain on your lower back. Mobility training helps to balance these imbalances and thus prevent injuries.
Better performance in sports: Whether you do strength training, endurance training or yoga – more mobility helps you to use your body more effectively. Movements such as squats or deadlifts are much cleaner and more controlled when you have full mobility in your hips and knees.
Pain reduction: We've all been there: after a long day of sitting, your lower back aches and your neck feels stiff. With targeted mobility exercises, you can alleviate these complaints and make them disappear in the long term.
Slowing down the aging process: The older we get, the more our mobility decreases. Mobility training helps to slow this process by keeping your joints healthy and flexible.
Mobility Training: Which parts of the body are particularly important?
Not all parts of the body are equally susceptible to mobility restrictions. Here are the most important areas to pay particular attention to in mobility training:
Hip mobility
Stiff hips are often the cause of back pain and limited mobility. Especially if you sit a lot, your hips tend to become tight and immobile.
Tip: Exercises such as the pigeon stretch or the 90/90 seat help to open the hip joints and improve mobility.
Shoulder and chest mobility
Slouching, for example when sitting at a desk, often affects the shoulders and chest muscles. This leads to tension and poor posture.
Tip: Mobilizing exercises such as arm circles help to make the shoulders more flexible again and stretch the chest muscles.
Spinal mobility
The spine plays a central role in your mobility. Good spinal mobility is crucial to avoiding back pain and to moving freely in all directions.
Tip: Exercises like cat-cow or spinal twists help to improve the mobility of your spine.
Ankle and foot mobility
Ankles and feet are often neglected, but they are essential for the balance and stability of the body. Stiff ankles can have a negative effect on the knees and hips.
Tip: Exercises like foot circles help to improve mobility and avoid misalignments.
How often should I exercise mobility?
That depends heavily on your goals and your current fitness level. Generally speaking, the more you train, the better, but short and regular sessions can also make a big difference.
Daily: Ideally, you should integrate 10-15 minutes of mobility into your day every day. This doesn't have to end in an intensive training session – it's enough to move a little in the morning or evening, mobilize your joints, and loosen your muscles. Particularly dynamic exercises in the morning help to loosen stiff joints and start the day with more energy.
2-3 times a week: If you are short on time, two to three sessions per week can also be useful. You can easily combine mobility training with other sports. For example, you can incorporate it into your warm-up before strength training.
How long should a mobility session take?
Short sessions: Even 5-10 minutes a day makes a difference. You can incorporate mobility exercises into your daily routine – for example, by doing a few exercises while watching TV or waiting for your coffee.
Longer sessions: If you really want to make significant progress, you can schedule a longer mobility session of about 30 minutes once a week. Here you can work specifically on particularly stiff areas and incorporate deeper stretches.
What equipment do I need for mobility training?
One of the biggest advantages of mobility training is that you need almost no equipment. In fact, you can do many effective mobility exercises with your own body weight.
However, there are also some tools that can improve and deepen your training, especially when you are working on specific problem areas:
Foam roller
A foam roller is one of the best tools for releasing tension in muscle tissue. You roll it over tense areas such as your thighs, calves or back to release adhesions in the tissue.
Foam rolling before your actual workout can loosen up your muscles and make your joints more flexible.
Use the foam roller after your workout to release muscle tension and promote recovery.
Resistance bands
Resistance bands are extremely versatile. You can use them to increase the range of motion of your joints while activating your musculature.
Resistance bands are particularly suitable for shoulder, hip, and leg mobilization. They help you gain more control over your movements and make your joints more stable.
Lacrosse ball or tennis ball
A lacrosse ball or tennis ball is ideal for releasing deeper muscle tension that you can't reach with the foam roller.
It is particularly suitable for smaller muscle groups such as the shoulders, neck or lower back. By applying targeted pressure to certain trigger points, you can release tension and improve mobility.
Yoga mat
A yoga mat is the perfect base for your mobility training. It offers you sufficient support and comfort, especially for exercises that you do on the floor – such as planks, Spiderman stretches or hip mobilization.
Morning vs. evening – When should I do mobility training?
Let's put it this way: both have their advantages – it depends entirely on your personal goals and daily routine.
Mobility in the morning
If you often feel stiff when you wake up in the morning, a little mobility routine can work wonders. After getting up, your muscles are often still shortened and your joints feel stiff.
With dynamic mobilization exercises such as cat-cow or hip rotations, you can improve the mobility of your joints and wake up your muscles. Even a 10- to 15-minute routine will help you get your circulation going and release tension.
Benefits of morning mobility:
Wakes up your stiff joints after sleeping.
Gives you energy for the day and makes you more flexible.
Reduces the risk of tension building up during the day.
Evening mobility
After a long day at your desk or intensive training sessions, you often feel tension in your shoulders, neck or lower back. Mobility training in the evening helps to release this tension and relax your body.
Static stretching and gentle mobilization are particularly ideal for preparing your body for the night.
Benefits of evening mobility:
Helps you to relax after a stressful day.
Relieves tension and promotes muscle recovery.
Prepares your body for a restful sleep.
So: Morning or evening?
Only you can answer that question.
If you feel stiff in the morning, start the day with a dynamic mobility routine.
If you want to relieve stress and tension in the evening, do some relaxing exercises before bed.
Ideally, you should be able to integrate both into your daily routine – that way you get the best of both worlds.
Mobility – The key to better mobility and fitness
As you can see, mobility training is not just for professional athletes.
Regular mobility exercises help you to release tension, prevent injuries and feel more comfortable in your body.
Whether in the morning or evening, with or without equipment – even small sessions can make big changes.
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