Often not considered in strength training programs, mobility is an important aspect of strength gains. It is impossible to be optimally strong without being mobile. Mobility training enhances movement and performance by increasing the range of motion within the joints and surrounding muscles. Ultimately mobility makes movement more efficient which provides great opportunity to gain strength. Mobility helps muscles to function well, it could be the key to achieving the strength gains you are looking for from your workouts. When you have ideal mobility, you can train harder, recover faster, and perform better.
Overtime, strength training can cause muscle tightness, and even limited range of motion if muscle growth is substantial. When this occurs movement efficiency decreases. Mobility exercises that move the body in multiple directions ensure that muscles can efficiently lengthen and shorten to generate the force necessary for increasing strength.
Including mobility exercise movement patterns that help lengthen muscle tissue, enhance fascial resiliency, increase joint range-of-motion, and stimulate nervous system activity which could result in higher levels of force production, as well as improved coordination.
A mobility workout also helps promote active recovery on the day after a challenging strength training workout.
Mobility Training benefit include:
Reduce Risk of Injury: Avoid unwanted time out of your fitness routine. A lack of mobility training has been shown to increase risk of injury.
Improve Performance: Research suggests mobility exercises help to activate key muscles groups prior to a workout, that would otherwise remain “turned off”.
Increase Strength and Power: Mobility training can improve posture, form, and technique, leading to increased strength and power during exercise. When your body is fully mobile, you are better able to utilize your muscles and optimize your training.
Posture: Mobility training helps improve posture by increasing flexibility in stiff, tight muscles that affect your spine’s alignment.
How to add mobility training to your workout plan:
Myofascial Release: Start your workout with myofascial release to warm up and activate your nervous system. This could be with a foam roller or massage ball. In addition to improving circulation and flushing out toxins, myofascial release has been shown to increase range of motion while reducing post-workout fatigue and soreness.
Dynamic Stretching: While you may be tempted to jump straight into your workout, dedicating a mere five minutes to dynamic stretching can prime your muscles for movement and reduce the risk of injury. Different from passive stretching, which involves holding a fixed position for a period of time, dynamic stretching involves active movements that take your muscles and joints through a full range of motion.
Yoga: Not only a great way to relax and rejuvenate, but yoga also offers a perfect blend of mobility, stability, and flexibility. It can be a perfect recovery day experience or if you don’t have time for a full class, try incorporating a simple sun salutation (A and/or B) at the end of your workout or as a warmup before your workout.
Join us for Yoga Revive, Athletic Stretch and Yoga Pilates Classes to enhance your mobility to gain strength.