Did you know that improving mobility can help increase strength and reduce the chance of injury while working out? In fact, mobility is one of the most undervalued aspects of fitness. Here are 5 tips to improve your mobility and see better results in the gym!
Tip #01: Incorporate a Dynamic Warm-Up
A dynamic warm-up is key to preparing your body for an intense workout. It helps improve blood flow and increases range of motion in your joints. As a result, you’ll be able to lift heavier weights and avoid injury.
To do a dynamic warm-up, simply perform exercises that mimic the movements you’ll be doing during your workout. For example, if you’re going to squat, do some bodyweight squats or lunges first. Or if you’re going to deadlift, try doing some good mornings or glute bridges.
Not only will a dynamic warm-up help improve your mobility, but it will also help improve your performance in the gym.
Tip #02: Use a Foam Roller or Lacrosse Ball
Foam rolling and using a lacrosse ball are great ways to release tightness in your muscles. If you have a lot of tightness in your muscles, it can limit your range of motion and lead to injury.
To foam roll, simply find a tender spot in your muscle and hold for 30-60 seconds. For a lacrosse ball, place the ball under your muscle and apply pressure until you find a tender spot. Then, hold for 30-60 seconds.
Both methods may be uncomfortable at first, but they’ll help improve mobility over time. Plus, they’re great for pre-workout warm-ups and post-workout recovery.
Tip #03: Stretch After Your Workouts
Stretching after your workouts is also important for improving mobility. When you stretch, you help lengthen your muscles and improve range of motion. As a result, you’ll be less likely to experience stiffness or soreness.
To get the most out of your stretching routine, hold each stretch for 30-60 seconds. And be sure to focus on major muscle groups like your hamstrings, glutes, and lower back.
Tip #04: Try New Exercises
One way to challenge your mobility is by trying new exercises. If you always do the same workout routine, your body will become accustomed to the movements. But if you switch things up and try new exercises, it can help improve mobility.
Not only that, but trying new exercises is also a great way to keep your workouts interesting. So if you’re looking to improve your mobility and mix things up, don’t be afraid to try new exercises.
Tip #05: Get Adequate Sleep
Lastly, getting enough sleep is essential for improving mobility. When you sleep, your body repairs itself and prepares for the next day. If you don’t get enough sleep, your body won’t have time to recover properly. As a result, you may be more likely to experience stiffness and soreness.
To improve mobility, aim for seven to eight hours of sleep per night. And if you can, try to get some quality sleep by avoiding electronics before bed and sleeping in a dark and quiet room.
Improving your mobility doesn’t have to be complicated. By incorporating a few simple tips into your routine, you can see big improvements in the gym.