Mobility training has become a popular buzzword in the fitness world, but many people fail to prioritize it in their workout routines. Mobility training focuses on the range of motion and strength of joints, and is essential for overall physical health. Kristina Centenari, a Tonal trainer and running coach certified in functional range conditioning, emphasizes the importance of mobility exercises in a well-rounded exercise routine. She explains that strong mobility allows individuals to be strong within different ranges of motion.
While many individuals may focus on traditional strength exercises like deadlifts and squats, Centenari stresses that mobility work is just as important. For example, walking is a weight-bearing exercise that engages various muscles and joints in the body. Doing mobility exercises before a walk can help prime the body for these movements and prevent injury. Ankle controlled articular rotations (CAR) are a simple yet effective mobility exercise that helps explore the range of motion and control in the ankles.
For those experiencing low back pain due to tight hips, Centenari recommends the 90-90 exercise as a solution. This stretch focuses on hip internal and external rotation, which can increase range of motion in the hips and address issues related to low back pain. By integrating mobility exercises like the 90-90 stretch into a routine, individuals can alleviate discomfort and improve overall flexibility and mobility.
In addition to ankle CARs and the 90-90 exercise, other simple mobility exercises can benefit walkers and individuals looking to improve their range of motion. Exercises like cat cow and thread the needle are effective at decompressing the spine and enhancing rotational capacity. These movements can be easily incorporated into a daily routine to promote joint health and overall mobility. By prioritizing mobility training alongside traditional strength exercises, individuals can build a foundation of functional strength and movement.
Overall, mobility training is a crucial component of a well-rounded fitness routine. Prioritizing exercises that target joint mobility and range of motion can help prevent injury, improve flexibility, and enhance overall physical performance. Incorporating mobility exercises like ankle CARs, the 90-90 stretch, and other simple movements can benefit individuals of all fitness levels. By investing time and effort into mobility training, individuals can optimize their workouts and support long-term physical health and wellness.
