Mobility & Why We Need It
We are in a generation where so much of our mobility is cut short. We can hop in our cars to go the our local shop, we sit at our desks 8 hours a day and we even get others to deliver food to us! No wonder so many people are now beginning to suffer from tight hips, sore backs and general bad movement.
We use the term “flexibility” to refer to the total available range of motion around a joint. However, flexibility does not necessarily translate to moving well. We use “mobility” to express how well you can move through the correct functional range of motion for a joint within a given movement pattern.
So many people overlook joint mobility and are more focused on strength, stamina and performance, which are also very important aspects of health and fitness. But how good is your body if you can’t tie your shoe laces? At any age or fitness level it is very important to move joints through a great range of motion that we were so lucky to be given by nature.
If you haven’t got good mobility you are greatly improving the chances of injury when exercising or doing day to day activities, or perhaps unfortunately you already have injured yourself. stretch just to stretch. At the Cork Strength and Performance Centre we create an emphasis on mobility, bringing you from whatever stage you are at now to a more mobile, healthy and injury-free body.
What Can I Do To Improve My Mobility?
There is no quick fix for years of poor movement. In many cases you may need to receive physiotherapy to help alleviate the damage, especially if severe pain is present.
If you have any questions about your mobility or what options are best, Contact Cork Strength and Performance Centre.
One of the easiest ways to reverse some of these negative effects is by improving your everyday posture and doing basic muscle activation work. Here are some ideas to get you moving throughout the day.
- Do wall sits while brushing your teeth. Two minutes twice a day can really add up to some strong quad muscles.
- Add some exercise to when your preaparing food. While you are waiting for the microwave to beep, see how many lunges you can perform before your food is ready.
- Add some exercise to your TV time. How about doing some bodyweight squats during the ads or for the length of time Netflix takes to put on your next episode!
- When you get a phone call, get up and walk around. Few of us are tied to our phones by cords anymore so we should take advantage of this, do a few laps of the office while you talk or throw in some walking lunges if your feeling adventurous.
- Set an alarm on your work computer that goes off every eighty minutes (or whatever time works for you) and get up and do something. Depending on your office atmosphere, you can get up and walk the hallways or do a plank under your desk!
- Squeeze those glutes! Glute activation is very important and can help develop a good shape, so try squeezing your glutes as tight as possible for 30 seconds…try to squeeze longer everytime.
Rachel Cogan suffers from Early Rheumatoid Arthritis from her early twenties which meant she found many everyday activities difficult and often painful. Her programme was specifically designed to help her mobility, reducing pain and increasing strength and range of motion along the way. The progress Rachel made was incredible: just see what she had to say about the programme:
“After years of struggling with Rheumatoid Arthritis and trying to exercise on my own with little knowledge of what I should or shouldn’t be doing, I finally found Trevor who not only made me feel incredibly comfortable, even whilst telling me to squeeze my butt cheeks more, but he put the time and effort into researching my condition and coming up with a personally designed, flexible programme, which saw me lifting 48kg kettlebells! This was incredible for me and my confidence and I couldn’t have done it without him.”
– Rachel Cogan
Douglas Physiotherapy Clinic
Now and then some of my clients work with a physiotherapist as well as receiving personal training. This is usually only necessary if an injury is severe or if the person has a long term injury. For years I have been recommending my clients to a well trusted physiotherapist, Martin Van Hoppe at Douglas Physiotherapy and Sports Injury Clinic. For more information about martin’s practise visit his website through the link below: