While stretching and mobility exercises are often considered part of your workout routine, it is important to understand that they do not prevent injury. These activities can actually affect your performance.
While they may help you relax and lengthen your muscles, long stretches can be counterproductive. If you have a history of injuries or health concerns, you should talk to a physical therapist before you begin exercising. You should always begin a stretching and mobility routine at least 15 minutes before you perform any workout.
The goal of stretching and mobility exercises is to increase your flexibility. They help improve mobility and range of motion of joints, especially your knees and elbows. To maximize the benefits of stretching and mobility exercises, it is important to use a support with an upright position. If you're not able to stand on your own, use an upright pole or fence as a support.
Start by placing your head near your shoulder on one side, then roll back to the opposite side.
If your mobility is limited, use your arms out to your sides to make backward arm circles. You can also circle both arms at once. The most important part of performing mobility and stretching exercises is to find a suitable support.
An upright pole, fence or wall will work nicely. Place your hands on the wall or on a piece of furniture to avoid straining your joints. If you're unsure where to start, you can use a wall or fence to keep your hands steady.
You can also use a chair to support your head while you perform these movements. Mobility and stretching are key to increasing flexibility and improving mobility. The goal is to increase your joint range of motion. Ten to thirty minutes of stretching and mobility exercises performed three to four times a week is sufficient to see improvements. For best results, repeat the exercises three to four times daily and move from one position to another as needed.
Then move on to the next position. And don't forget about the importance of a routine that is both fun and functional. A dynamic warm-up and mobility routine should be part of your pre-activity or exercise warm-up. Don't use static stretches as they don't improve your performance. Instead, use PNF stretches and ballistic stretches.
The goal is to stretch your muscles in three to six seconds and increase your overall range of motion by at least 40 percent. You should always start small and gradually increase the length and depth of the exercises. Stretching and mobility exercises can help improve the range of motion in your joints and promote better strength. But don't stretch incorrectly. A wrong stretch can actually hinder your muscle gains and can cause you to lose muscle.
It's important to perform the right stretching and mobility exercises as directed by a professional. There are many different techniques for effective stretching and mobility. The correct way to perform each movement will be unique to your body. The best stretches are dynamic stretches, which increase flexibility and decrease stiffness.