Improve your mobility with our 5 tips

What's up Love Squad, we can admit that there are times we've caught ourselves slacking when it comes to mobility improvement. We either don't take the time for it or, sometimes, we just simply forget.

But, we think we found a secret to improving our mobility and flexibility that doesn't have to be complicated or take so much time.

We've broke it down to these 5 EASY tips....

1. Assess Your Mobility

Assessing mobility starting with a clear understanding of where your movement patterns have become compromised. For this tip you will need someone in your Love Squad, who is pretty physicall savvy, to help because it's pretty unlikely that you're the best person to perform this assessment.

It's not enough to know that you have tightness in your shoulders or in your hips; you need to be able to specifically define the limitations and understand the effects of your movement patterns. Is it your rotator cuff, your hip flexors, or your lats that are causing the problem? Once you determine the cause, either through a one-on-one assessment with a trained professional, an informed self-assessment, or by defining your performance goals and focusing on improving mobility for those movement, you can make more specific mobility decisions.

2. Choose Consistency Over Duration

Instead of spread out long bouts of stretching, try to improve your mobility, a little at a time, every day. You won't need more than 20 minutes and there won't be a laundry list of exercise. Try to spend 5-10 minutes daily alternating between upper body and lower body muscle groups...keep in mind holding a stretch for over 30 seconds allows for the Gigi Tendon Organ {GTO} to send signals to your muscles to relax, allowing a deeper stretch to occur.

3.Regress Exercises

It is important to stop chasing the progression in volume or load and start chasing the mastery of the movement. We encourage you to scale back to more beginner or moderate exercise which will help you to maintain your range of motion. You might find when you master a movement and then you start loading up the bar to lift heavier.

4. Yoga

Yes, we understand, that not everybody is into Yoga. But before you brush this "rule" off as a suggestion, hear us out. One of the underlining themes in any yoga practice is proper alignment. This means moving in a way that encourages fluid movement, creates stability within the joints, and gives you an acute understanding of where your body is in space at any given time. Being in tune with how your body moves and feels is a huge part of improving your mobility. This is a great addition to your active recovery or rest day. No, you don't need to do yoga every day to see its benefits. Plenty of people do, but plenty of people also do one or two classes a week and still see serious improvements in their movement quality, plus carryover to other activities they love.

5. Less Stress - More Mobility?

The brain is the most complex and powerful organ in the body. It develops many different coping mechanisms for everything from interpersonal relationships to physical stress. Stress can be held in the body in many ways—from tension in the shoulders and neck to tightness in the hips and hamstring. And while your physical activities can help improve these symptoms to a certain degree, there's no substitute for simply reducing the amount of stress in your life. We all get caught up in our daily busy stressful life. We've been unplugging and being quiet in the morning for 5-10 minutes, or we go for a walk, or very slow run. Your brain gets a chance to relax and be quiet. You'll be surprised how your body release built-up tension.

Just remember, when our movement patterns become compromised through injury, overuse, or lack of regular functional movement/stretching, our bodies adapt to that change. Our bodies try to find efficiency through this limited range of motion, so working mobility each day means that we can properly reteach our bodies how to move more efficiently.

Happy stretching folks!

FitnessLove Squad