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3 Tips for Achieving Better Mobility

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#1: Understand and recognize that mobility work MUST become part of your workout in order to achieve better functionality, strength, and prevent injuries. I think the mindset of most lifters needs to change. In every gym I have been in and continue to visit, most lifters begin a workout with a few shoulder circles, a yawn, and then the bench press. Or...some will commence after wasting the first 5 minutes on the treadmill. My point being...if you train others or yourself, you need to accept and believe that mobility work will benefit you in every aspect of training. Mobility work is not a one time shot...it is a cumulative effect that works wonders IF it is continued on a routine basis.

#2: Free those hips! I think a major area that hinders mobility work is the hip area. Because the hip is responsible for so many proximal attachments, any tightness that occurs affects many muscles. Also, because we are a "seated society" (as I sit here and write this), the hips endure the most immobilization factors: posture, gravity, glute dormancy, etc. And I think that when one begins mobility work on the hips, it becomes the most frustrating thing because of the pain involved (watch someone foam roll their IT band for the first time and you'll know what I mean), and the notion that it will take a lot of work to correct. And more than likely, people that DO begin to perform mobility work with the hips, get so frustrated that they give up on it or avoid that area altogether. So my advice would be to really concentrate on the hips. I don't think I spend more than 8 minutes on mobility work in the beginning of my workout and most of it consists of hip stuff.

#3: You still need some static stretching. Many people are against static stretching because of research indicated it is detrimental to power production, but I think the static hold times for stretches can be manipulated and thus, working to help not hurt. We have to get rid of this "all or nothing" process of information dissemination when it comes to training. I think the heavier we train, the more compound lifts we perform, and the more single leg stuff incorporated in programs, then the more need for stretching is warranted. I think that 5 minutes of stretching performed at the end of a workout is important and aids the NEXT session of mobility work.
These suggestions are discussed in detail in my DVD "Moving More Muscles" available at http://www.standapartfitness.com/wst_page8.html

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Creator: standAPART
Category: Strength Training
Posted: 4/11/2008

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