Improving mobility requires consistent structure, practice & effort!
Written By Daniel Wray (Sports Physiotherapist & Mobility Coach)
What is mobility?
Mobility is the ability to move freely and easily, encompassing physical movement, flexibility, balance, and environment access.
Mobility is vital for daily activities and exercise, impacting overall performance and quality of life.
Improving mobility enhances physical function, reduces injury risk, and fosters independence. Prioritising mobility supports long-term health and well-being.
5 barriers to mobility practice
Physical Limitations
Joint pain, muscle weakness, and neurological issues hinder mobility exercises.Psychological Factors
Anxiety, depression, and lack of motivation create fear of injury, impacting engagement.Access to Resources
Limited facilities, equipment, or expert access restrict effective mobility practice.Knowledge and Awareness
Lack of understanding about mobility's benefits inhibits participation.Environmental Barriers
Poorly designed spaces and clutter discourage movement, obstructing mobility practice.
stop sitting & start moving!
Sitting Is the New Smoking!
In our experience the main cause of reduced mobility and increased joint pain and stiffness is a sedentary job or lifestyle. Sitting for over 40 hours a week leads to negative consequences. What we see regularly in clinic is huge frustration from people in this situation who do actively find time for exercise, sport & gym classes.
“I go to the gym 4 times a week so why am I so stiff & sore?”
The problem with modern life stresses and lack of time mean many of us compartmentalise exercise to one point in the day for perhaps 1-2 hours. Out with that we are too static often sitting or standing at desks for long unbroken periods. Structured & planned exercise classes or sport is great but we must also find ways to inject short, varied, but regular amounts of movement into our everyday activities.
Tips to improve Mobility practice
Prioritise Side bends & Rotational Plane Movements
Incorporate Daily Stretching & Mobility Flows
Dedicate at least 10-15 minutes each day to stretching. Focus on major muscle groups and areas that typically feel tight, such as the hips, shoulders, and spine. Consistency is key to improving flexibility and joint mobility.Engage in Mobility-Focused Activities
Activities such as yoga, Pilates, and tai chi are excellent for enhancing mobility. These practices encourage controlled movements and can help increase your range of motion, balance, and overall physical awareness.Incorporate Micro Breaks
Aim to move for 2-3 minutes every hour as a minimum. Large simple movements of all major joints helps to create pressure changes and encourage healthy fluid balance in our tissues and joints reducing the cumulative build up of static postures.
Include Dynamic Warm-ups
Before engaging in physical activity, perform dynamic warm-up exercises. Movements like leg swings, arm circles, and torso twists can prepare your body for more strenuous activity and promote better mobility throughout your workout.Prioritise Functional Movements
A strong body is able to move in all planes of motion. A lot of gym exercises and routines can be too hinge like and robotic in nature failing to promote adequate movements in all planes. Incorporate good accessory training to include rotational, side bend and functional movements.
Example Mobility Flows For Daily Practice
Back Mobility Exercise Flow - Try this routine to gently mobilise your spine
Hip Mobility Flow - Try this exercise flow to mobilise and loosen up stiff hips
We love a 3 Point Bridge. Movement is medicine, start taking yours!
Summary
Improving mobility and reducing pain & stiffness is no simple task but it can be done! Take positive action and start today dedicating time for movement and stretching as often as you can. Spend some time analysing your current practice and training and see where you can improve.
We help people improve mobility & reduce pain and stiffness on a daily basis. If you need help to understand your needs and to design & implement a plan unique to your goals we can help!
thank you
Thanks for reading, please share with any friends, family or colleagues who could benefit.
We are always here to listen & help. Our specialist team can help you navigate and manage any ache, pain or injury.
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