Flexibility and mobility have been subjects of curiosity particularly within the context of train, stretching, and yoga. On this quick 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 enable you turn into extra cellular and versatile.
What’s the Distinction Between Flexibility and Mobility?
In a nutshell, flexibility refers back to the capability of muscle mass to elongate, whereas mobility is the flexibility of joints to maneuver alongside the whole vary of movement with none restriction or sense of discomfort.
Merely put, flexibility is about muscle mass, whereas mobility is said to joints.
With that distinction in thoughts, we must always work on mobility throughout pre-workout, after which concentrate on flexibility throughout post-workout.
Pre-Exercise Workouts to Enhance Mobility
So as to improve mobility and facilitate a wider vary of movement for our joints, you possibly can carry out numerous workouts utilizing your personal 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.
Submit-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 muscle mass in comparison with dynamic stretching.
A typical mistake when exercising is performing static stretching earlier than a exercise. This may occasionally 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 muscle mass which are heat after a exercise. Stretching after a exercise will relieve the muscle rigidity out of your exercise, which in flip, will scale 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 focus on how yoga can assist you obtain nice outcomes. Since yoga advantages each muscle mass and joints, it’s higher carried out after a exercise and even the following day.
Some yoga kinds 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 below 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 muscle mass, 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 stress on the sciatic nerve. It’s particularly really helpful for folks with sciatic issues. This pose additionally stretches the psoas muscle, groins, and adductor muscle mass.
The Garland Pose
One other pose is Garland Pose. Garland pose helps to stretch the hips and internal 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 totally different phrases, however they do work collectively to enhance your general athletic efficiency.
For instance, tense shoulders will in all probability offer you bother as you attempt to transfer the joints alongside the whole vary of movement. Due to this fact, 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, be sure that to take corrective actions to cut back the chance of harm.
