What are the best ways to increase mobility?

Question

Ian Markow · Answer

Optimizing your breathing is the most overlooked aspect of improving your mobility. Restoring expansion throughout the rib cage and learning how to fully exhale will do so much for your mobility, working from the middle out. Continuing working from the middle out, you want to get your spine moving, getting your rib cage moving. Rotation is really key at all the major joints. And you can see here, from working from the middle out, we can really make a lot of gains. When the ribs move, the shoulders tend to move better and same with the hips and the pelvis. Starting from the middle out is no secret. It's a great idea. And then the other thing to really consider is actually just getting daily movement and maintaining your joints, which can be done with like a Cars routine here. You find this on YouTube, Ian Marco Cars and we're just taking our joints through this safe range of motion every single day, maintaining them, exactly as you would think.

Matt Eiden · Answer

Best ways to increase Mobility. It depends what you're trying to achieve. If you want more joint range of motion, if you're trying to just get more muscle tissue range of motion. If you just want to touch your toes or whatever it is, you're trying to accomplish like a little more detail in order to give you the best answer. But band distracted stretching is a good way to open up your hips and get your your joints moving better by creating more space in your bony structures. Kelly Starrett, Supple Leopard, the ready state has a lot of real good information on band distracted stretching. If you're just trying to get some muscle tissue length to me, the best thing is consistency. So if you can find a Mobility routine that works for you and you can do it every day, whether it's first thing in the morning or last thing at night or before, or after your workout, whenever that is just being consistent with it. And then, If you're consistent, just maybe doing it a little bit more often could help as well. So finding something that works for you and then drilling down a little bit deeper and being consistent with. It should be the best way to increase your Mobility.

Tim Crowley · Answer

What are the best ways to increase? Mobility one is to come up with effective exercises that are going to work on the mobility. And you want to start working with from the ground up, the areas that we really want to focus on are the ankle, the hip the thoracic spine in the shoulder. So come up with effective exercises, put these in the beginning, part of your workout and so doing it daily. So my first way to no tip for increasing Mobility would be 21, come up with a routine and do it daily. And when the easiest ways of doing that is making it part of your warm up prior to doing any strength work. The second, you know, tip that I would give you is to make sure that when you're doing your strength exercises, take your exercises through the optimal range of motion. That is also going to help maintain joint Mobility on a regular basis. If you're doing lighter sets it's real easy to take it through a full range of motion so that way you're creating that Mobility under load which is going to be really effective. So there's two really easy ways to do it. And again, I think Consistency is the key. So, make that part of, if not every day that at least part of your strength, training days and then over time, you'll see be able to maintain your mobility and hopefully actually increase it in time.

Dan Daly · Answer

The best ways to increase Mobility is to spend progressively more time in progressively, larger ranges of motion that you're trying to achieve. So having an appreciation for how much range of motion in your joints, could have where you fall on that Spectrum relative to what you could be or where you want to go. And then progressively working on spending more time in that range. So, I'm a big fan of just moving more and exercising through some of those ranges of motion and also incorporating some of the Lower and the co contractions and the balance of Agonist and antagonist. So not just passively stretching and doing, you know, static and passive stretching, but actually, moving and exercising through those ranges of motion. So maybe like a full range of motion. Squat, for example, could help improve ankle and hip mobility, so it doesn't always have to mean stretching it. Maybe it just means moving through those range of motion. And also the frequency is really important, so if you want to get better at anything, there's a level of frequency to help drive that adaptation. So, if you want to add 10 pounds to your bench press or ten pounds to your squat, doing it two or three times per week, maybe even four times per week, is going to increase the likelihood of you adding more weight to the bar. The same is true of Mobility work. So doing it frequently. Exposing your brain and your body to those ranges of motion. You're going to start to accumulate and adapt that range and own those positions, a little better.

Bart Green, DC, MSEd, PhD · Answer

Okay, so this question is basically how what are some of the best ways to keep mobile or mobility? And the first answer is to stay mobile. You gotta move, you can't be sitting all the time and then expect for your body to feel nice and mobile. Once you get up, Mobility comes with practice, just like anything else. So that's really the most important thing. I can say, make sure you exercise and get up out of chairs and move around. That being said, I'm going to show you an exercise that I really like Like that induces Mobility. I learned a long time, it feels good and it's easy. So I'm going to move over to the table and you want to think of this as more of a Mobility exercises. Not so much a stretch. So what you can do, if you're going to cross your leg over, you can let your knee open. You can keep it kind of closed. It's your call. I'm going to put a little tension on there, to your feel a little bit of stretch in the booty. And then you're going to take your arm and bring it overhead to stretch out your chest, and open up your back. And then once you're here, take a big breath in, as you breathe in, kind of reach your arm away from you. Hold your breath at the top, a little, and then exhale, and let the tension off, and you're going to go through. Four or five of those. Nice, deep breath movements. Open it up that spine. Opening up your chest. and it should always feel good if it hurts going to hard, And it's nice and easy and then you're going to switch and you're going to do the other side. Same movement arm overhead little tension here and you go through the breaths. So one of my favorite exercises of all time and hopefully it helps. Thanks.

Jim Heafner · Answer

Mobility is strength through a range of motion. So on, we have stability on one hand and flexibility on the other and Mobility is strength, stability through, a range of motion. And the best way to do that is to, to do stretching like movements, but we're, we're engaged. So it's a very active engaged stretch, where we take the body to the end range of motion, and back away, and range of motion, and back away. And the reason this works is that when we stretch, We're really doing is changing our nervous systems tolerance to that end range of joint position. So when you hit the end of the movement we stimulate all those receptors. That said our bodies kind of at that end, range position and then we relaxed off of it and that retrain slowly and gradually the different sort of new angles at the Joint can tolerate which is why I joined, Mobility is control the range of motion because we're teaching our body how to control those different end range positions. When I stay engaged, most likely, that means engaged and connected back to our core and our Center of mass. So with a hip flexor stretch draw in the core, lean into the movement, and then back away, lead into the movement and back away. You get a deep stretch here for a pause of a second, and then you back away from it, but that one that teaches all the different angles of the joint, but then you're staying connected through the core. Which what is what brings in the muscle memory aspect of Mobility? Another example would be, if I have limited and shoulder motion overhead, I want to get a stretch here to get more range to the shoulder. So I will Engage The Core reach the ribcage the, through this area. I get a stretch of there and then I back away from it, stretch again, back away. I can use my other hand but I'm staying engaged and connected from the movement back to the core area and that active quality of the flexibility. Is it an improve joint? Mobility exercise?

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"What are the best ways to increase mobility?"