Improved performance, freedom of movement and less pain: how to start a mobility practice
Mobility can’t be tracked on a leaderboard, but it can help you feel better and make daily tasks easier Fitness is often measured through numbers
Mobility can’t be tracked on a leaderboard, but it can help you feel better and make daily tasks easier Fitness is often measured through numbers: how much weight a person can lift, or how fast or far they can run. But one important metric is harder to quantify: mobility. Mobility gets overlooked, because the relevant exercises do not “have the instant visual appeal of traditional workouts”, says Tyler McDonald, certified personal trainer and senior brand manager for the Academy of Sports Medicine.
How to start meditating How to start weightlifting How to start budgeting How to start running 90/90 hip switches Sit on the floor with the front leg bent at a 90-degree angle (thigh out in front of you and calf perpendicular to you) and the back leg bent at a 90-degree angle (thigh out to the side, calf roughly parallel to you). Slowly rotate your knees to the opposite side without lifting your feet off the floor.
“This is fantastic for opening tight hips,” McDonald says. Cat-cow stretch. With your hands and knees on the ground, arch your back towards the ceiling, dropping your head between your arms. Then, slowly drop your back and raise your head and glutes towards the ceiling. This helps with spine mobility. World’s greatest stretch. Yes, this stretch has quite the name, but for good reason. Start in a plank. Bring the right leg forward into a low lunge position.
Stretch the right arm overhead towards the ceiling, twisting the upper body. Then, bring the right hand behind the head and attempt to touch the ground with the right elbow. “It hits your hips, hamstrings and upper back all at once, making it incredibly efficient,” says McDonald. Continue reading...
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