Mobility

When it comes to fitness and health, we often focus on strength, endurance or technique. But what about mobility? This often overlooked aspect is actually the foundation of everything we do in movement. As a personal trainer and nutrition consultant, I know how important mobility is not only for athletes, but for anyone who wants to feel good in their body.

What is mobility?

Mobility is the ability to move your joints and muscles through their full range of motion, efficiently and without restriction. Unlike flexibility, which focuses on stretching muscles, mobility includes strength, control and stability in movement. With good mobility, you can move freely, safely and with less risk of injury.

Why is mobility important?

1. Injury prevention: lack of mobility can lead to a limited range of movement, increasing the risk of overuse injuries. For example, poor hip mobility can affect squatting technique and put strain on the knees or back.
2. Improved performance: Whether you are doing squats, running or lifting weights, mobility allows you to perform movements more efficiently and with full range. This means better performance and faster progression.
3. Improving posture. Mobility helps to loosen stiff muscles and restore the body’s natural balance.
4. Everyday movements: mobility is not just for athletes. It helps us in everyday life – when bending, lifting objects or simply moving without pain.


How to work on mobility?
1. Dynamic Stretching: Stretching with movement before a workout will prepare your body for exercise and improve range of motion. Focus on the hips, shoulders and spine.
2. SMR (Self-Myofascial Release): Massaging the muscles with a foam roller or balls helps release stiffness and improve tissue quality.
3. Mobility Exercises.
4. Mobility is a long-term process. Just 5-10 minutes a day is enough and the results will come. Patience and consistency are important.

Tips for mobility exercises

Hips: “90/90 stretching” or “hip rocking” will help improve mobility in this key area.
Shoulders: shoulder circles with a resistance band or “wall slides” help to loosen and strengthen the shoulder joint.
Spine: Torso rotations or the “cat-cow” pose from yoga promote a healthy spine and its flexibility.
Ankles: Deep squats and exercises to move the knee over the top of the foot improve ankle mobility.

Conclusion
Mobility is the foundation of healthy, efficient movement and the key to injury prevention and improved athletic performance. It doesn’t matter if you’re an athlete looking to improve your technique or someone who wants to manage everyday movements more easily – mobility should have a place in your life. Start today, be consistent and watch your body feel better, move more easily and move you towards your goals.

Vladimir Veverka
Personal trainer and nutrition advisor