Mobility & Flexibility. Are you doing it?

If you’re in the gym, adding in more steps, dancing, or just moving more altogether.. there’s a good chance you need a little bit of recovery in your routine, too. So that’s what we’re talking about today… Flexibility and mobility. Flexibility and mobility – two verrrry vital aspects of overall well-being (I especially recognize this now as I just turned 30 lol). So, let’s dive in! Stretching vs. Mobility.. Stretching: Static stretching is where you hold a stretch for an extended period, and dynamic stretching, involving controlled movements through a full range of motion, are powerful tools to increase flexibility and elongate muscles. Incorporating both static and dynamic types into your routine offers a well-rounded approach to enhancing your body’s flexibility. Good rule of thumb: dynamic stretches are beneficial before your workouts, and static stretches are beneficial after your workouts.  Mobility: Joint mobility exercises are functional movements engaging multiple muscle groups, and the use of tools like resistance bands, lacrosse balls, and foam rollers contribute to improved overall mobility. These exercises focus on expanding the range of motion in your joints, ensuring that your body moves with more lube and efficiency. Mobility and stretching serve different purposes and can be beneficial at different times, depending on your goals and the context of your workout or daily routine.

Here’s a general guide on when to incorporate mobility and/or stretching: Mobility: Warmup: Mobility exercises in your warm-up routine prepare your joints and muscles for more intense activity. This helps increase blood flow and flexibility, reducing the risk of injury. Before training: Mobility exercises before strength training sessions improve joint mobility and can enhance your range of motion, allowing for better form during exercises and optimizing muscle engagement. Active rest days: On days designated for active recovery, focus on mobility exercises to promote circulation and reduce muscle stiffness. Throughout the day: Performing brief mobility exercises during breaks or sedentary periods to counteract the effects of prolonged sitting. Stretching: Post workout: Static stretching after your workout to help relax and lengthen muscles. Before bed: Stretching before bed can help release tension accumulated during the day, promoting relaxation and improving sleep quality. Stress relief: Stretching can be a great way to alleviate stress and tension. Incorporating stretches into your routine when you feel mentally or physically stressed. Soreness: Stretching can help increase blood flow and release toxic built up chemicals that contribute to soreness (whats known as lactic acid) and can help ease that post workout soreness. Truly, flexibility and mobility play crucial roles in enhancing daily life especially as we age. There’s no better way to improve posture, reduce risk of injuries, and improve your ability to MOVE.  BUT remember… each body is unique, so finding a routine that suits your individual needs is key. If you have specific health concerns or conditions, feel free to email us at info@thefemaleathletedpt.com and ask us a question!