Do You Need To Do Mobility?
For many of us improving mobility is a big goal, especially if lack of mobility that causes us pain on a daily basis or prevents us from getting into a position when in the gym and thereby increases the risk of injury.
With many of us now living very sedentary lives, this makes maintaining mobility is even harder! Many of us have a day like this every day:
Wake up, drive to work, sit behind a desk all day long, then (maybe) drive to the gym and drive back home, sit down have a dinner, then watch TV and go to bed…
They key here is that spending 1 hour out of 24 to try and undo the damage we inflict on a day to day basis we are inevitably fighting a losing battle. We need to prioritize our behaviours and actions outside of the gym, no matter whether your goal is mobility, health or performance.
Here are a few things to prioritize that may help you with reaching any of these goals, all of these will help reduce inflammation, improve recovery, performance and day to day energy:
1. Sleep - One of the most important factors for optimal repair of the body. Aim for 8 hour of uninterrupted sleep, go to bed and wake up approximately the same time every day. In order to improve it, try to limit exposure to screens 90 minutes before bed and any other stressors such as work, black out the room so it is pitch black and aim to have the temperature at no more than 20 degrees.
2. Stress - Maybe something we are all dealing on a daily basis as a result of the way we live our lives and something that isn’t always negative. Stress comes in many forms, from work and family to food and training. Imagine having a bucket of stress and if you keep putting things in it may overflow on some point. Try limiting stressors, make yourself a priority and spend time on relaxation.
3. Hydration - As we are made up of up to 60% water it is very important to drink an adequate amount every day. Good starting point is half of your bodyweight in Oz or 2-3 litres a day.
4. Nutrition - We are what we eat. Literally! Aim for whole, unprocessed food, ideally organic and/or grass fed for meats. Spend time cooking and meal planning, smell and chew your food to optimize digestion and absorption of nutrients to insure reduced inflammation.
5. Activity - Blood flow and moving lymphs, very important for recovery and well being. Get up from desk as often as possible, go for a walk in your lunch break, after breakfast or before dinner. Move often.
6. Warm up - Raise your core temperature, wake up your muscles and be ready for the task ahead. Get your body into a state ready to take on training.
7. Cool down - Equally as important is to slow down, take big diaphragmatic breaths through your nose and get back to a nice calm state.
We often try to isolate things such as mobility without actually taking the time to work on the basics that in many ways will have a much bigger impact on how we move and feel on a day to day basis. The main point to consider is that focusing on the points above instead of aimlessly stretching and foam rolling will not only enhance your mobility and performance in the gym, but your day to day life if good health and living long and having great energy is the aim.
By Kris Dochev