Mobility: The Forgotten Stepchild of Working Out

Mobility IS THE ONLY THING WE CAN IMPROVE ON AS WE AGE. Think about that for a minute. As we age, many physical abilities decline, such as strength, endurance, and flexibility. However, mobility is unique because it's an area where we can see significant improvements, even later in life.

Many people equate mobility with stretching, but this is a misconception. Stretching is about lengthening your muscles by holding a position for a period of time to increase flexibility, focusing on muscles and tendons in a static manner.

Mobility, on the other hand, is about improving your range of motion through your joints. It's dynamic and involves not just muscles, but also tendons, ligaments, and the joint capsule itself. Mobility exercises often look like dynamic stretches, but they also include controlled movements, joint rotations, and active stretches. Picture deep lunges with a twist or shoulder circles to open up your range of motion.

To put it simply:

• Stretching increases flexibility.

• Mobility enhances your ability to move freely and efficiently.

The Importance of Mobility as We Age

Mobility is important for:

• Joint Health: Regular mobility exercises keep joints lubricated and healthy. They help maintain the range of motion, reducing stiffness and the risk of injuries.
  

• Muscle Balance: Mobility training ensures muscles are balanced and not overly tight or weak, which can prevent compensation patterns and imbalances that lead to pain and injuries.
  

• Posture and Alignment: Good mobility helps maintain proper posture and alignment, reducing the risk of chronic pain and improving overall body mechanics.
  

• Functional Independence: Improved mobility allows older adults to perform daily activities more easily and independently, enhancing quality of life.
  

Practical Tips for Improving Mobility

• Consistency is Key: Regular practice, even just 5-10 minutes a day, can yield significant improvements in mobility.
  

• Incorporate Dynamic Stretches: Dynamic stretching before workouts can prepare the body for movement and improve overall flexibility.
  

• Utilize Foam Rolling: Foam rolling can help release muscle tightness and improve tissue quality.
  

• Yoga and Tai Chi: These practices are excellent for enhancing mobility, balance, and overall body awareness.
  

• Functional Movements: Focus on exercises that mimic daily activities, such as squatting, reaching, and twisting.

When to Mobilize

The simple answer is whenever you can. Personally, I found that hip mobility is often poor, especially in men. I give particular emphasis to various hip mobility and inner adductor exercises to improve my own range of motion. I use Kelly Starrett's Virtual Mobility Coach to help and am a big fan of his idea of mobilizing in front of the TV for 10 to 15 minutes in the evening. You can do this while sitting on the floor instead of the couch.

Conclusion

While many aspects of our physical capabilities may decline with age, mobility stands out as an area where we can continually make progress. By prioritizing mobility in our fitness routines, we can enhance our quality of life, maintain independence, and move with ease and confidence at any age. So, let's give mobility the attention it deserves and make it a central part of our wellness journey.

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