This Article is About
hip flexors
tight hamstrings
strength endurance
tight muscles
downward spiral
range of motion
How To Improve Mobility Fast And Get On With Your Life
Join 1000's of Authors at StreetArticles Today!

How to Improve Mobility Fast And Get on With Your Life

How to improve mobility fast?

Many of us would like to know the answer.

The components of our fitness, strength, endurance, power, quickness and mobility will all diminish from under use. However mobility or the lack of it will adversely affect all other areas. When we lose the ability to move our bodies through it’s full range of motion, bad things happen. Muscles shorten (tighten) and our skeleton is pulled out of alignment and this is the start of a bad downward spiral.

You can increase strength with compromised mobility however the chance of injury is greatly increased. Bad hip mobility, for example, is often the root of lower back, knee and ankle problems. When the hips are off the entire lower mechanical chain is compensating for it and under increased stress.

You can improve your endurance running with tight hamstrings and hip flexors but the strain on the lower back will be greater. Tight muscles attached to the pelvis can pull it out of position. This so called pelvic tilt can be exacerbated even more when asymmetrical forces tighten one side more than the other. This is really stressing the biomechanical chain. You are cruising for a low back problem.

Mobility is the key issue to address as you age. You must restore full range of motion if possible. So how to improve mobility fast and get on with your life? That is the question.

Get into mobility mode

Mobility work has to become an integral part of your conditioning program. If you don’t work on it, it is not coming back. And yes, it will continue to degrade. If there is one thing that makes you feel old, it is poor mobility. You don’t have to lift a lot of weight or run a fast 10K time to feel good about your level of fitness. But if you cannot squat down and pick something off the floor without pain or difficulty, you are looking and feeling old.

Mobility exercises can be done daily and probably is the best plan for fast results. You might work on neck, shoulder and thoracic spine (mid back) exercises in one program. This is done by working the muscles of the neck, traps, mid back, shoulders, arms and chest. Everything that connects into a particular joint has to be massaged and/or stretched to allow it to lengthen and relax.

Hit the lower back, hips, knees and ankles in another workout. This includes all the core muscles front and back, quads, hamstrings, glutes, calves and many other muscles unknown to the average lay person. The psoas, for example, is part of the hip flexor group of muscles and quite often a culprit in low back pain. The psoas attaches between the top of the leg (femur) and the spine. It can compress the lumbar disks if too tight. The psoas is stretched and lengthened by rotating the hips and spine.

Perform complex, full range of motion exercises

Another strategy for increased mobility is to do full range of motion, complex exercises. Perform the squat and focus on good form. Keep working on it until you can get comfortably into a deep squat. Do dynamic moves like power cleans and kettle bell swings that engage many different muscles and joints. The snatch or overhead squat will improve shoulder flexibility. But you still will need your specific mobility work to start loosening up the muscles and allow the joints to regain their full range of motion.

How to improve mobility fast?

  • Get on a mobility program and stick with it. It is just like lifting or running or any other physical training. It gets easier as you continue to work on it.
  • Do complex exercises to promote full range of motion movements.
  • Keep it up. Think about a more youthful interaction with the world. It is worth the effort.


Street Talk

This all makes sense. Good tips!

Reply
  about 9 years ago

This is great Mark. I'm 49 and having lower back pain really bad. Had some bowen therapy and learned some good exercises from that. Your info here looks good too. I would like to find a video that I can learn from about how to do these body weight training exercises. Visited your website too, nice work:)

Reply
  about 9 years ago

Thanks Rob. I've got a few short video that are linked from my site. Can't link to them from here. I'll be adding more soon. Lower back pain can originate from many different sources. It could be real damage or just an out of whack skeleton from injuries and muscle tightness. If pain is high or acute, you need to get someone to analyze it. If you can work on hip and leg mobility, you might get some relief. Check out a site called mobilitywod

Reply
  about 9 years ago
You May Also Like
Do Sit Ups Help Get Six Pack Abs?
It may appear to be a question with an obvious answer. However, the explanation that I am going to give here may surprise you. That is if your answer was 'yes'. I have already covered the best and most effective ways of achieving six pack abdominals in previous articles, and…
By: Nicholas Walker in  Health and Fitness  >  Exercise   Sep 16, 2013  
2
  Likes: 1

Proper Stretching for Baseball Pitchers
Stretching for baseball pitchers is an often-misunderstood topic. Many old-fashioned instructors still rely on the traditional stretching methods, and have failed to adjust with the new athletic research. Research that has been around for years has indicated that static stretching is ineffective as a warm up, and can actually be…
By: Nathan Gotch in  Recreation and Sports  >  Baseball   Jul 16, 2012  
0
  Likes: 0

Start Learning Ballet
Yes, I'm talking to you! Classical dance is one of the most interesting – and artistic – high intensity interval training routines around. High exertion in short spurts – rest – another high exertion in a short spurt – rest... The very best exercise to help you: build muscle mass…
By: DianneB in  Recreation and Sports  >  Dancing   May 30, 2013  
1
  Likes: 0

Tight Hamstring - Explanation And Remedies
The hamstrings are an important part of your leg and if they become injured you will find it difficult to walk and exercise without pain. This part of your leg is made up of one large hamstring muscle and several smaller muscles which assist in its function. The hamstring is…
By: Mark12 in  Health and Fitness  >  Physical Therapy   Dec 14, 2011  
0
  Likes: 0

What is Circuit Training
Circuit training is a combination of different exercises that include strength, endurance, cardiovascular, and weight training. It is a great way to work out the entire body in a single workout. I want to show you the different aspects of circuit training used across the world and give you a…
By: Brandon Peterson in  Health and Fitness  >  Exercise   Sep 06, 2011  
0
  Likes: 1

New Trend In Fitness
If someone told me that the new trend in fitness is balancing on a board in the water I would not believe it. It wouldn’t pass to my mind that the balance on a board with the help of paddle developed rabidly into a recognized sport worldwide. It resembles surfing…
By: Rea Genethliou in  Health and Fitness  >  Skin Care   Aug 30, 2011  
0
  Likes: 1

Ddpyoga - The Best Beginner Workout
For this post, I want to give a testimonial on the exercise program that kickstarted my journey from being a clumsy oaf to an aspiring dancer. That program is DDPYoga. When it comes to home workouts with no equipment, this is the best beginner workout program I can humanly imagine.…
By: Bobby13 in  Health and Fitness  >  Exercise   Jun 04, 2016  
0
  Likes: 0

3 Lessons From THE Biggest Loser
Everywhere throughout the world, after a long time, a great many individuals are bolted to their TV sets - however not to watch the most recent cleanser, or CSI. Not to watch Jay Leno or Sex in the City. Not to see who outmaneuvers, outlives and beats others in Survivor.…
By: Kat Li in  Health and Fitness  >  Exercise   Jun 02, 2016  
1
  Likes: 1

2 Steps To Six Pack Abs
For one thing, I need to specify that, for most people, getting well defined abs is not a simple undertaking. It requires devotion, however it is possible! The following is a general 2-stage control that, if took after religiously for 3 months, will deliver results. Step 1: Nutrition This is…
By: Kat Li in  Health and Fitness  >  Exercise   May 31, 2016  
0
  Likes: 1

Best Workout for Your Abs
Getting the best workout for your abs seems to take on a lot more importance when you know the summer is coming. When the nice weather comes out, people start dressing in fewer layers and showing off more of their bodies. If the thought of that makes you nervous, it's…
By: Ervin in  Health and Fitness  >  Exercise   May 28, 2016  
0
  Likes: 1

5 Super Simple Exercise Tips
With each New Year comes the determination to start working out. Maybe even you made a guarantee to include more practice into your day. On the off chance that your endeavors at practicing are not going and you had arranged, investigate these tips. They may get you back on track.…
By: Kat Li in  Health and Fitness  >  Exercise   May 24, 2016  
0
  Likes: 0

Best Ways to Keep Elderly Bones Healthy
Growing older does not mean a senior has to take on a slew of medical conditions, or inherit a poor quality of life. Aging simply means that one must understand what is going on with their body in order to maintain good health. As the elderly age, their bones may…
By: Jared Caplan in  Health and Fitness  >  Exercise   May 11, 2016  
0
  Likes: 1

3 “must Do” - Steps To A Happier & Healthier Day
Losing pounds and keeping up the weight loss for an extended period requires some simple lifestyle adjustments. For whatever length of time that you keep your conformities inside a reasonable achieve, you ought to have the capacity to get thinner and keep it off without much shock and interruption to…
By: Kat Li in  Health and Fitness  >  Exercise   May 10, 2016  
0
  Likes: 0

Importance Of Exercise In Diabetes By Iqra Tariq
For diabetes management regular exercise is very important. If you are diabetic patient, or are at risk of diabetes, then exercise plays an important role in keeping you healthy. A key part of managing diabetes is doing regular exercise along with taking medication as prescribed, stress management and proper meal…
By: willingways in  Health and Fitness  >  Exercise   Apr 30, 2016  
0
  Likes: 0

Benefits Of Exercise for Seniors
Although it may be challenging for seniors to exercise with age, maintaining mobility is crucial to increasing your health and flexibility. Exercise is proven to increase the lifespan and improve your emotional well-being for an important habit that can enhance how much you enjoy the Golden Years. When it comes…
By: Joseph smith1 in  Health and Fitness  >  Exercise   Apr 14, 2016  
0
  Likes: 0

Article Views: 1689    Report this Article