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• Mobility


  Movement, ability to perform functional movement patterns with no restrictions on the range of motion
• Flexibility


  May or may not have the core strength, balance, or coordination to perform the same functional movements as a person with great mobility
• Mobility

  Exercises that will increase your range of motion and stabilize or control the muscles surrounding each joint
• Mobility


  Incorporates flexibility and strength, crucial to help you squat deeper, push harder, jump higher, and perform other mobility-demanding exercise routines
• Mobility


  Controlled voluntary movement through its entire functional range of motion
• Mobility training


  1. Work to improve mobility in all or a single joint

  2. Reduce the potential of imbalances

  3. Reduce the risk for injuries

  4. Allow for full benefits of exercise by moving limbs through their respective full range of motion

  5. Help you move better whether for daily activities or competitive sports
• Mobility drills


  Exercises that take the muscles, tendons, and joints through their entire range of motion, performed with high levels of control
• Mobility drills


  • Wall slides for increasing shoulder joint mobility
  • Leg swings to improve hip joint mobility
• Mobility drills are great to incorporate at the beginning or even as a workout on your own
• Incorporating a stretching routine after exercise can also help elongate the muscles surrounding the joint, thus helping the common move through its full range of motion
• Mobility


  Not a specific type of workout but a general athletic skill, like strength, power, or speed
• While building strength or speed, you need to develop mobility
• Importance of mobility


  • If a person cannot move a joint freely through its full range of motion, they are at an increased risk of injury before attempting to pick up a weight and load that range of motion
  • Mobility is an umbrella term for the many elements that contribute to movement with a full range of motion, including restricted muscle tissue, joints, joint capsules, motor control, and soft tissue
• Flexibility


  The ability of your joints to move through their full range of motion without pain or stiffness, and the liability of the muscles that support the joints
• It is never too late to start mobility training, your mobility is always something you can improve
• Mobility training can be used as part of your warm-up for your workout, or you can use it within your training in the form of active rest
• Mobility benefits all aspects of fitness and is easy to improve and maintain
• Main benefits of mobility training

  • Can improve the range of motion of our joints and muscles
  • Can assist in improving our posture
  • Can alleviate 'everyday aches and pains and improve our body awareness
  • Is beneficial to all aspects of fitness
  • Can control your limbs throughout their full range of motion and can sometimes be confused for stretching
  • Conditions such as lower back or knee pain, plus some forms of arthritis, can benefit from mobility exercises
• Lower body mobility


  • Resistance: Climbing and descending stairs, squatting down, using legs and objects in and out of a chair, and recreational activities such as curling or golf
  • Flexibility: Putting on socks on shoes, cutting toenails, picking up an object, recreational activities such as gardening
• Locomotor mobility


  • Mobility: Quick maneuvering; walking and looking elsewhere; dynamic balance while moving; getting to the door or phone quickly; responding to unexpected losses in balance, recreational activities such as tennis, bicycling, or social dancing
  • Aerobic: Walking briskly for exercise, errand events, bicycling, swimming, and water aerobics; social dancing; activities requiring stamina, for example, yard work, hiking, stair climbing, recreational activities such as bicycling or social dancing
• Upper body trunk mobility


  • Resistance: Lifting or moving objects, for example, furniture. Opening heavy doors; carrying groceries and luggage; washing windows or the car; recreational activities such as volleyball
  • Mobility: Putting on garments overheads; reaching for seatbelt; viewing behind while driving; reaching overhead to a cupboard; combing hair; recreational activities such as baseball or yoga
• Core stability


  Your ability to stabilize your core, control the position and movement of your core
• If your core is stable, then the muscles of your trunk help keep your spine and body stable, which helps you stay balanced when you move
• Core muscles


  • Pelvic floor, transversus abdominis, multifidus, internal and external obliques, rectus abdominis, erector spinae (sacrospinalis), especially the longissimus thoracis, and the diaphragm
  • Latissimus dorsi, gluteus maximus, and trapezius
• Breathing, including the action of the diaphragm, can significantly influence the posture and movement of the core
• Core strength


  The ability of the core to produce force to perform desired movements
• Core stability


  The ability of the core to resist unwanted movements
• Signs of poor core stability


  • Reduced sports performance
  • Weak stomach muscles
  • Poor balance
  • "Collapsing" technique in running or landing
  • Slower times
  • Less power
  • Increased injuries, aches and pains
• Back pain specific core instability symptoms


  • Sudden jolts of back pain for no particular reason
  • Sudden severe back pain with a giving way feeling of your leg
  • Difficulty standing back up to vertical after bending forwards
  • Push or walk up the front of your thighs to stand upright
  • Sudden catch of pain when almost returned to vertical from bent over
  • Impaired single leg balance
  • Higher incidence of clumsiness falls or stumbles
  • Incontinence (in severe cases)
• Performing sit-ups or crunches in high volume can produce a "hunchback posture" and are not the best exercises for the core
• To get great core strength, there is a need to build and tone many muscles in the trunk and pelvis, which include back muscles, butt muscles, stomach muscles, and even chest and upper thigh muscles
• Benefits of good posture include improved bodily alignment, eliminated back and neck pain, improved breathing, improved memory and learning, looking taller and slimmer, and looking confident and powerful