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Benefits and 5 Best Exercise Examples

Mobility refers to how freely and easily you can move your body. It can affect everything from your ability to walk and run to how easily you can get out of bed. We live in a time where most people spend more hours sitting at a desk than getting outside and doing active activities like walking.

This change is becoming more pronounced in the number of people suffering from pain and suffering, and will continue to have more negative effects as people age. Mobility training is a form of movement that works to improve both balance and flexibility and can reverse many of the effects of a sedentary lifestyle. In this article, we’ll share practical tips for incorporating it into your training routine.

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What is Mobility Training?

Mobility training is a set of exercises designed to increase muscle fiber length, strength and range of motion through the joints, all of which contribute to greater stability and balance throughout the body.[1]

Regular active movement training is an essential part of any exercise routine.

Anyone who does regular physical activity, whether lifting weights or going for a hike, should combine strength and mobility training. Both are essential for flexibility and keeping the body free from aches and pains.[2]

Why is movement important?

Whether you’re physically active or not, movement affects each of us. Immobility limits your ability to move freely throughout the day, and experiencing pain when you do move can negatively affect your quality of life. There is truth behind the saying ‘move it or lose it’, as staying physically active and focusing on mobility exercises can help you maintain your favorite physical activities as you age. Is.[3]

The benefits of movement training can be even more effective for anyone who does regular strength training. Improving your range of motion (ROM) can significantly affect form and posture, especially for exercises like squats that require deep hip adduction and hamstring lengthening. . Increased mobility can reduce your risk of injury and prevent muscle imbalances, allowing you to enjoy your strength training exercises for years to come.


The number of dynamic exercises you do per week should be the same as your strength training sessions. An easy way to do this is to pencil in 5-10 minutes of stretching after each workout.

If you take a week or two. Breaks for recoveryDon’t stress, the effects of increased mobility are proven up to six months after the stretch. Just be sure to get back to your normal range of motion exercise routine as soon as possible.[4]

Is movement training similar to yoga?

Although there are many similarities between yoga and movement training, there are also many differences.

Most important, Yoga is a spiritual practice. Which is not just focused on the body. Yoga works with a combination of breathwork, asanas – the poses themselves – and meditation, while mobility exercises focus solely on creating physical improvements.

You’ll find that yoga and mobility exercises use many of the same stretches, and if you’re looking for mobility training for beginners, yoga is a great place to start. .

But it’s important to remember that a 10-minute movement exercise routine isn’t necessarily considered yoga.

What are examples of mobility training?

Flexibility and mobility training is not as complicated as it sounds. It can be as simple as mixing 5 – 10 inactive and Dynamic stretches designed to increase mobility. Stretch through the joints and muscle fibers.

In the next section, you’ll find five poses that, combined, can be used as a full-body movement routine.

What is the best mobility exercise?

When it comes to movement training exercises, there is no one perfect movement. Instead, it’s a good idea to incorporate a variety of poses—like the ones below—that can help stretch and strengthen each major muscle group. Although adding more stretch to the lower body will be useful for runners and cyclists who are likely to experience more tightness in this area.

If you focus on shoulder mobility after an upper body workout, try changing your next leg day to include hip mobility training. This combination is a great way to encourage free movement throughout your body.

Side lounge

Also known as lateral lunges, this exercise is great for strengthening the quadriceps, glutes and hamstrings, and can help build more stability and strength.

Crab Bridge

This variation of the bridge provides an opening through all the muscles in the front of the body while also strengthening the hamstrings, glutes and forearms.


Pulling the pigeon pose

This stretch is ideal for opening up the hip flexors and can help stretch the muscles in the lower back.


Spinal flexion

Twists help lengthen a surprising amount of muscles, including the glutes, abs, back, chest, shoulders, and neck. It also promotes movement through the spine.


Low plank for the Dolphins.

This pose can help strengthen most major muscle groups, including the arms, stomach, shoulders, and legs. It is also great for improving functional flexibility through the shoulders.


For a 20-minute full-body workout you can do after hitting the gym’Full body range of motion exerciseIncluded in Adidas Training App.

The bottom line

Range of motion training is a combination of movements and stretches designed to increase the range of motion through your joints and keep muscle fibers long and loose. By incorporating mobility exercises into your exercise routine, you can improve your lifting form, prevent muscle imbalances, and reduce the chance of injury. Regular mobility exercises can also help you enjoy the physical activities you love as you age.


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