Flexibility and mobility have been subjects of curiosity particularly within the context of train, stretching, and yoga. On this brief information, we’ll check out each mobility and adaptability and the way they work collectively to enhance your athletic efficiency.
We’ll then check out the proper instances to stretch and examples of yoga poses that may show you how to turn out to be extra cell and versatile.
What’s the Distinction Between Flexibility and Mobility?
In a nutshell, flexibility refers back to the capability of muscular tissues to elongate, whereas mobility is the power of joints to maneuver alongside your entire vary of movement with none restriction or sense of discomfort.
Merely put, flexibility is about muscular tissues, whereas mobility is said to joints.
With that distinction in thoughts, we must always work on mobility throughout pre-workout, after which deal with flexibility throughout post-workout.
Pre-Exercise Workouts to Enhance Mobility
With a purpose to improve mobility and facilitate a wider vary of movement for our joints, you possibly can carry out a variety of workouts utilizing your individual body weight.
Earlier than your exercise, mobilize and put together these 4 key areas:
- Ankles
- Hips
- Backbone
- Shoulders
Take care to maximise the motion angles with fluid motions.
Publish-Exercise Stretches to Promote Flexibility
After your exercise, you possibly can carry out dynamic or static stretching to enhance flexibility. Static stretching takes longer to stretch the muscular tissues in comparison with dynamic stretching.
A typical mistake when exercising is performing static stretching earlier than a exercise. This will result in muscle accidents as a result of you are attempting to elongate a chilly and tense muscle.
What we have to do is to stretch and luxury the muscular tissues which are heat after a exercise. Stretching after a exercise will relieve the muscle pressure out of your exercise, which in flip, will cut back the post-workout soreness.
How Yoga Helps Enhance Mobility and Flexibility
Now that we perceive the distinction between mobility and adaptability, I need to talk about how yoga can assist you obtain nice outcomes. Since yoga advantages each muscular tissues and joints, it’s higher carried out after a exercise and even the following day.
Some yoga types would require extra mobility and adaptability than others. For instance, AcroYoga will definitely make you expertise the boundaries of the mobility and adaptability of your physique.
Budokon yoga is one other fashion which not solely combines mobility and adaptability but additionally requires power and stamina.
Listed here are some particular yoga poses I like to recommend:
The Pigeon Pose
The primary hip opener pose is the Pigeon Pose. This can be a nice hip opener that’s used for stretching and lengthening the ligaments and muscular tissues, in addition to the IT band to the outer line of the thigh.
The outer extension motion on the higher legs will stretch the piriformis muscle and relieve the strain on the sciatic nerve. It’s particularly beneficial for folks with sciatic issues. This pose additionally stretches the psoas muscle, groins, and adductor muscular tissues.
The Garland Pose
One other pose is Garland Pose. Garland pose helps to stretch the hips and inside thighs and lengthen the backbone. Doing this train additionally helps your pelvic and hip joints.
The Connection Between Mobility and Flexibility
Mobility and adaptability could also be completely different phrases, however they do work collectively to enhance your general athletic efficiency.
For instance, tense shoulders will most likely provide you with bother as you attempt to transfer the joints alongside your entire vary of movement. Subsequently, take care to incorporate each flexibility and mobility workouts in your general coaching routine.
Yoga is a superb addition after your exercise or the following day. Bear in mind: in the event you discover closed or tense factors in your physique, ensure to take corrective actions to cut back the chance of damage.
