Sit on the floor with your feet in front of you.This exercise is also useful for cueing external rotation of the femur during deadlifts and squats. The active bear sit helps open up the groin area to combat excessive sitting. When we sit, we often have our legs crossed. The bear sit stretches the inside of the legs, also known as the hip adductors. 10 Mobility Drills for Athletes Active Bear Sit Before strength training, it's recommended to perform some dynamic mobility exercises to prevent injury and improve performance. You won't need any mobility equipment although these tools can be beneficial. Most of these mobility exercises are static stretches and can be done as part of a post-workout mobility routine or outside of your regular workout times. As long as it's broken up with mobility training, sitting isn't such a problem. No matter how much time we spend at our desks, we do not have to live with its negative effects. Mobility training prepares us for the motions we need to make daily. Think reaching down to tie our shoelaces, or scratching our backs. Flexibility exercises aren't just for athletic performance, it’s also needed for everyday life. Shortened muscle fibres lead to reduced flexibility. Increases Flexibility: Sitting for too long causes our hip flexors, back, glute muscles, hamstrings, and quads to shorten.So, back and neck pain is less of a concern. Mobility training helps to strengthen our core and open those joints back up. Too much screen time causes our shoulders to fold in, necks to strain, and core to disengage. Improves Posture: Technological advances have also induced the famous “slump”.Mobility training can improve our day to day performance in several ways:
In a world where desk jobs are the norm, this is far from ideal. In fact, some might even say sitting is the new smoking. You’ve probably been told sitting for too long is bad for you. This helps the joints move through their range with ease.īenefits of Mobility Work on Day to Day Performance Synovial fluid is the body's natural lubricant. You’ll be moving blood to the tissues around the joints and promoting the release of synovial fluid. Compliments Your Warm-Up Routine: Mobility is a great addition to your warm-up routine.This means that you can move faster with less effort. I ncreased Strength and Power Output: Mobility training improves strength and power output in all planes of movement.We are prone to performing exercises incorrectly when we have limited mobility. Reduced usable range of motion around the joint increases the risk of injury. Reduced Risk of Injury: Training for mobility might be a pain, but getting injured is an even bigger pain.Mobility training can improve performance in sports that require quick changes in direction or speed. All this without having to endure a brutal strength program. Mobility training helps put your body in a better position to hit bigger lifts and improve performance. Stiff ankles can put you in an unstable position in the squat. Tight hips reduce stride length and make running inefficient. Improved Performance: Limited range of motion hold you back in a range of athletic positions.Let’s break down the benefits of mobility training into athletic and day-to-day performance. But did you know that it also has a significant impact on our day-to-day lives? Mobility is an important part of our training, even if we do not do it regularly. Benefits of Mobility Exercises on Athletic Performance But you need mobility to perform a squat with good form. Notice that the only difference between the definitions is the word “usable”? The difference is in the control of the movement.įor example, you need to be flexible to get into a deep squat. It's the ability of your muscles to move in a controlled manner within their range of motion. Mobility is the usable range of motion around the joint. It is the ability of your muscles to lengthen or stretch. Flexibility is the range of motion around a joint capsule. But mobility and flexibility go hand in hand.įirst, let us clarify what flexibility is. The truth is that they are entirely different things. Mobility and flexibility are often used interchangeably.
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