Think of the word ‘mobility’ and we suspect physio comes to mind. But training your range of motion can deliver gains to both strength and performance
The saying ‘move it or lose it’ should be the official slogan for mobility. Beyond your twenties, the ability to move freely and easily through a joint’s full range of motion, begins to decline... unless you do something about it. ‘Your muscles and tendons have less pliability after the age of 30, which means less fluidity in your movements and your joints,’ says Candace Young, PT and staff physical therapist at the Hospital for Special Surgery in New York. But nowadays, greasing up your joints is about more than just rehabilitation and recovery; it’s actually tied to strength gains.
If you’re thinking mobility is old news, you’d be right. But it’s on everyone’s minds right now – with Google Trends data confirming an uptick in interest in the concept during the past two years. (Experts suspect that all the extra sitting time resulted in stiff joints, hence the hunt for relief.) While mobility research is still centred on how it plays into injury recovery, the science is starting to catch up when it comes to mobility and overall fitness – and that’s the area experts are eager to help everyday exercisers better understand.
Shout it from the rooftops: the ability to move your limbs freely is the secret sauce for staving off physical decline and improving performance for the long haul. ‘Mobility is dynamic and essential to maximising your quality of life,’ says Amy Hutson, PT at SSM Health Physical Therapy. In addition to injury prevention, you get posture perks and faster recovery. It primes your body for activity and offers a boost on goals. And, the biggie: it significantly helps to improve strength, says trainer India McPeak. ‘By mproving hip and ankle mobility, for example, you can achieve a deeper squat with proper form, which will ultimately result in your ability to lift both heavier and longer.’
No matter your starting point, you can transform your movability. ‘A lot of people feel like they’re either mobile or not – and that’s not the case,’ says Young. The optimal timing is up to you, from first thing to before bedtime. But with regular practice – ideally daily or at least three dedicated sessions a week – you’ll feel serious improvements within two or three weeks.
Body shop
Your daily habits, posture and collective activities add up to your current mobility, or lack thereof. ‘Being stationary or working
