موبیلیتی چیست؟
موبیلتی چیست؟ آیا تا به حال در هنگام نشستن، چرخاندن دست، خم شدن یا دراز کردن پاهای خود احساس کردهاید که بدنتان دچار کوفتگی و گرفتگی شده است؟ آیا تا به حالا پیش خود فکر کردهاید که چرا وقتی یک حرکت ورزشی مانند اسکوات را انجام میدهید برایتان سخت است که به طور کامل بنشینید یا راحت بلند شوید؟ Have you ever asked yourself why you can't go for long walks without resting and sitting?
Mobility (Mobility) or the ability to move freely helps you to control yourself and do different things without feeling pain and any extra effort. A person who has good mobility has flexibility, joint health, motor control, body awareness and considerable agility.
Generally, the body of this group of people is ready to perform any regular or even new movement, and this can make exercising an enjoyable activity for them. The good news is that gaining mobility is primarily a lifestyle choice, and you can improve it with regular physical activity.
What are mobility exercises and what movements do they include?
Maintaining body health and taking care of our physical condition is one of the most important things that we do throughout our lives. Being active and doing physical activities can be enjoyable for us only when we do all our work without effort and feeling pain in our body.
When our physical strength, flexibility and range of motion are low, it becomes very difficult and unbearable for us to do sports or even daily tasks. Mobility exercises are one of those movements that help you improve your physical condition by involving all parts of the body. If you don't know what these exercises are and how they can be useful for you, stay with us from Radin Physiotherapy Clinic until the end of this article.
What are mobility exercises?
Mobility exercises include specific physical movements that improve a person's physical condition and allow them to move efficiently and freely. A special session for doing mobility exercises may be a combination of various sports such as yoga, pilates, foam rolling and even bodybuilding. Performing these exercises can increase your range of motion, relieve muscle cramps, help improve your posture, and even prevent injury.
One of the advantages of mobility exercises over other sports is that you can do them in any position and in any way you want. This means you can go for mobility exercises to start and end your day, recover between days you don't exercise, or even as a low-intensity workout. In addition, all people of any gender and age can do mobility exercises.
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The benefits of mobility exercises for the body
Doing mobility exercises can benefit the body in several ways and help strengthen it. One of the advantages of these exercises is their simplicity and convenience; This means that you can include mobility movements as a small exercise program in your daily routine and enjoy it. The most important benefits of mobility exercises are:
- Improving body flexibility
- Expanding physical range of motion
- Helping to increase muscle strength
- Maintaining health and improving joints and reducing pain
- Helping to maintain balance and stability in the legs
- Improving one's sports performance
- Reducing stiffness and muscle cramps
- Correcting body posture Incorrect
- Minimizing injuries from sports and daily activities
Learn more about tendon stretching..
What are the necessary tools for doing mobility exercises?
You will not need special tools and equipment to do many mobility exercises and you can do them anywhere you want without equipment. But if you want to practice mobility movements yourself at advanced levels, it is better to go for the following equipment.
- Yoga mat: You need a soft surface for regular mobility exercises on which your whole body fits. Massage: You must use a massage ball to reduce stiffness and pressure on certain muscle groups. Yoga bricks: To perform a series of movements, you must control your body using yoga bricks.
The best mobility exercises
The number of specific mobility exercises that each person can do is very large, and their selection depends on your purpose of doing this type of exercise and your physical condition. In this section, we introduce some of the best and at the same time the simplest mobility exercises that you can do on your own.
Exercise 1
The first exercise known as Crocodile Breathing engages your abdominal and diaphragm muscles and gives order to your mind to perform the next movements. You need a mat or yoga mat to do this exercise, which is completely optional.
- Lie on your stomach on the floor, cross your arms in front of you and place your forehead on them.
- Exhale completely; so that you feel that your body is empty of air.
- Breathe slowly and deeply; So that the middle part of your body is completely filled with air.
- Repeat this process for three minutes every day or before your exercise.
Second exercise
The second exercise we give you can improve the function of the hamstring muscles and generally make you have better and more control over your body. To perform this exercise, you will only need a yoga mat.
- Lie on your back on the floor and raise one of your legs completely to make a 90-degree angle with the floor.
- Without bending your knees, bring your other leg to the floor and raise it again until you feel the stretch in your muscles. Get involved.
- Perform this exercise as 10 repetitions in 2 sets.
Third exercise
By doing the third exercise called 90 degree thigh rotation, you can increase the range of motion of your thigh joints and find the ability to control the internal muscles of the pelvis. You don't need any equipment to perform this exercise.
- Sit on the floor and bend your knees and bring them to your chest.
- Place your hands by your sides and use them as a support.
- Bend your right knee inward and take your left knee outward; Do this in reverse as well.
- Each time you move, your knees should be in the same direction, 90 degrees on the ground.
- Do this exercise as 8 repetitions in 2 sets.
Fourth exercise
The next exercise known as Thoracic Foam Rolling is an excellent movement to improve the overall function of the body and ensure that the shoulders are healthy. This exercise helps to eliminate bending, cramping and stiffness of the back, and for this reason, it will be suitable for the elderly and people who have problems moving their spine. To do the fourth exercise, you will need a foam roller.
- Lie on your back and place the foam roller under your tailbone.
- Bend your legs slightly at the knees.
- Slowly go back and forth on the foam roller with the help of your legs.
- Move the foam roller on those areas of your back that you think are painful and take deep breaths.
- Do this exercise in 3 sets of 30 Do it for a second.
The fifth exercise
The fifth movement that you can do as one of the mobility exercises is suitable for increasing the flexibility of several muscle groups, including the quadriceps and hamstrings, improving the range of motion, improving sports performance and correcting body posture. You don't need any equipment to perform this movement.
- Be in a standing position.
- Take a big step forward with your right foot and lower into a lunge position.
- Your left knee should be close to the floor and your right knee should be at 90 degrees.
- Place your left hand on the floor next to your right foot.
- At the same time, bring your right elbow to the inside of your right foot. And try to bring your elbow close to the ground. This movement helps to stretch the hamstrings, back muscles and thighs.
- Now pull your right hand up and rotate your upper body to the right. Turn your head to your right hand.
- Do this movement for 8 to 10 repetitions in one set.
How much mobility training do we need?
Sports experts and trainers believe that every person should do mobility exercises five times a week for 5-10 minutes. You may be interested to know that these short training sessions are more useful than a one-hour session; For this reason, it is suggested to include mobility exercises in your daily schedule. The frequency and intensity of each movement depends on your physical condition and fitness goals. It is also important to keep your physical injuries in mind while doing mobility exercises and adjust your movements accordingly.
To begin with, start by training only one or two areas of your body such as shoulders and spine or knees and ankles. Do mobility exercises little by little and focus more on their quality to get good results.
Important tips for doing mobility exercises
If you have started doing mobility exercises or you just want to go to them, the following tips can help you in this way.
- Like any other sport and physical activity, mobility exercises require a lot of time and stability. The more regularly you do these exercises, the better results you will achieve.
- Slowness and consistency are the keys to success in doing mobility exercises; So don't rush to reach advanced levels.
- Add mobility exercises to your daily routine; For example, start your day by doing them or do them at night to relieve fatigue.
- Listen to your body and never put too much pressure on it; Remember that the purpose of doing mobility exercises is to improve and strengthen your physical condition.
Endnote
Mobility exercises not only help to improve range of motion and increase physical strength, but also play a fundamental and important role in preventing physical injuries and improving individual physical performance. By including these exercises in your daily schedule, you can take advantage of their significant benefits and improve your current physical condition. Remember that continuity and precision in the way of performing mobility exercises is the key to achieving the desired and desired results.
A person who has good mobility has flexibility, joint health, movement control, body awareness and considerable agility. In general, the body of this group of people is ready to perform any regular or even new movement, and this can make exercising an enjoyable activity for them. خبر خوب این است که به دست آوردن موبیلیتی در درجهی اول یک سبک زندگی انتخابی به شمار میآید و شما میتوانید با داشتن فعالیت بدنی فیزیکی منظم آن را بهبود ببخشید.
