{"id":37813,"date":"2015-03-05T07:15:08","date_gmt":"2015-03-05T12:15:08","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=37813"},"modified":"2022-01-20T07:08:53","modified_gmt":"2022-01-20T12:08:53","slug":"best-mobility-exercises-mobility-wod","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/fitness\/best-mobility-exercises-mobility-wod\/","title":{"rendered":"The 7 Awesome Mobility Exercises You Haven’t Tried Yet"},"content":{"rendered":"
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Photo: Pond5<\/a><\/figcaption><\/figure>\n

Years ago, having \u201cflexibility\u201d meant you did a few toe touches pre- and post-workout to loosen up. Now, in search of better flexibility, you\u2019re likely to stumble across dozens of different yoga classes, tons of new tools like bands and foam rollers, and a confusing assortment of stretches and guidelines that all seem a bit conflicting.<\/p>\n

And then there\u2019s MobilityWOD<\/a> (Mobility Workout of the Day) \u2014 a series of daily videos designed to help you move better. Started by Dr. Kelly Starrett, physical therapist and coach in San Francisco, California, the goal of MobilityWOD is to give people the tools necessary to perform basic maintenance on their body. Have a bum knee? Learn the basics to help take care of it (maybe work on the inner thigh or try the calf,<\/span> for starters).<\/p>\n

RELATED: <\/strong>5 Mobility Training Tips from Kelley Starrett<\/a><\/p>\n

Mobility sounds great, but how exactly does it differ from the stretches we\u2019ve been doing for ages? Stretching<\/a> normally focuses solely on the muscle itself. Mobility is a more all-encompassing practice that addresses multiple elements that influence performance. According to Starrett, this includes the sliding surfaces (muscles, ligaments, tendons, fascia<\/a>), and the the joint and motor control necessary to perform a movement correctly.<\/p>\n

Starrett and his team have published over a thousand videos to help you kickstart your mobility practice. We spoke with Starrett and certified personal trainer and international speaker, Dean Somerset<\/a>,\u00a0to help you get the most out of your movement.<\/p>\n

Mobility Matters: 5 Tips to Help You Move Better<\/h3>\n

1. Make mobility personal.
\n<\/strong>While our joints might function similarly on the surface, our bones, ligaments and tendons are all slightly different. This means a mobility exercise that works well for your lifting partner might not be suited for you. Somerset clarifies, “You have to pick the right exercise for the person, and not the other way around.” Starrett often uses the phrase, \u201cown your practice\u201d to reference the sense of empowerment each athlete should feel over their own mobility work. You\u2019re in charge of deciding what specific area of the body you need to work on most. You\u2019re also responsible for how far you push yourself into the movement.<\/p>\n

2. Take deep breaths.
\n<\/strong>Breathing<\/a> can have a huge effect on how much you benefit from a particular movement. Slow, controlled breathing increases the parasympathetic response<\/a>, helping to relax your body and reduce tension. \u201cIt should almost be like a releasing of air, not like you’re pushing the air out,\u201d stresses Somerset.<\/p>\n

RELATED: <\/strong>3 Breathing Techniques for a More Effective Workout<\/a><\/p>\n

3. Time it right.
\n<\/strong>Starrett challenges athletes to hold positions beyond the typical 30 seconds. \u201cOne of the biggest errors that we’ve seen is that people don’t mobilize long enough to actually make change,\u201d he explains. Holding a position for two minutes or longer gives the tissues a chance to adapt and you a chance to get comfortable.<\/p>\n

4. Tune into pain.
\n<\/strong>Pain is a telltale indicator that a specific area needs some work. \u201cIf I say put the ball on the back<\/a> of your shoulder to address the soft tissue there, and you find anything that’s painful, you stop,\u201d says Starrett. \u201cThat’s the place you have to work.\u201d<\/p>\n

That doesn\u2019t mean all pain is good pain, though. Somerset adds that too much pain actually works against you. \u201cThe body’s natural instinct is to guard itself and protect itself. It’s going to push back and get tighter.\u201d So, how much pain is too much?<\/a> Stay away from anything that hurts excessively. If you\u2019re feeling a burning nerve pain, for example, that\u2019s probably too far says Starrett.<\/p>\n

5. Work mobility into your routine.
\n<\/strong>While mobility exercises can be extremely beneficial, Starrett doesn\u2019t want you to work on these exercises all day, every day. He stresses that athletes<\/a> need to get out and practice. Think of mobility as a piece to your training puzzle. Get in the gym to see how you\u2019re moving and what needs some work. Then, work on those specific elements with targeted mobility work. Rest and repeat.<\/p>\n

Your Full-Body Mobility Plan<\/h3>\n

Mobility work shouldn\u2019t feel overwhelming. Regardless of how inflexible you might think you are, you won\u2019t need to spend hours a day to reap the benefits. According to Starrett, you just need to start somewhere. Here are some of our favorite MobilityWODs that each take less than 15 minutes. Try doing one a day to build a habit. Then, branch out and explore the vast video archives<\/a> focusing on areas where you feel particularly tight.<\/p>\n