The advantages of an optimal mobility are often connected with a better movement feeling and movement quality, as well as a better relaxation ability of the musculature.
That’s why you should stretch!

Classic stretching is often considered critical or ineffective and inefficient. This may also be due to the fact that stretching “only” involves and influences the tissue structures (muscles/connective tissue, ligament/capsule, tendons). But mobility is much more than that. By definition, mobility is the arbitrary achievement of the full vibration amplitude of the joint. From this it becomes clear that both the condition (structure and size of the joint partners to each other) of the joint structures are affected, which cannot be influenced by training, and above all the neuronal system which make an arbitrary execution of movement possible.

The advantages of an optimal mobility are often connected with a better movement feeling and movement quality, as well as a better relaxation ability of the musculature.

The following are some hints that should be implemented during mobility training. In general, however, it should be noted that an individual combination of exercises and above all execution by a competent trainer is always a basic prerequisite, especially since flexibility is very individually developed and must therefore be accepted as a natural movement limit.

Mobility training should be carried out regularly before strength training, at best one hour before the load, including all joints, but above all the cervical spine, wrists and above all the foot and ankle joints.

Tip 1 – Intensity

Mobility training in the sense of neuronal preparation for training should always be moderate and take place before the actual strength or endurance training.

2nd Tip – Timing

Intensive stretching stimuli and / or strains should take place with a time delay – approx. 60-120 minutes – before or after the actual training or sport strain.

Tip 3 – Holism

A holistic mobility training should cover all joints, especially the cervical spine, wrists and above all the foot and ankle joints, because this is where most neuronal receptors are located. Thus the nervous system is optimally “pre-activated”.

Tip 4 – Regularity

Regular training is the fastest and most sustainable way to success. Since mobility training is not tiring or even exhausting, it can or should optimally be carried out on a daily basis.

Tip 5 – Scope and focus

In order to compensate for uneven mobility or postural weaknesses (dysbalances), the movements that are restricted should be performed extensively and moderately several times (before training, between exercises/sentences and after training).

For a long-lasting effect it is advisable to plan enough time and rest for the exercises. So they also have a relaxing effect at the same time.

Tip 6 – Sustainability

By integrating individual mobility exercises into everyday life, postural weaknesses are quickly and efficiently compensated for. After a longer sitting posture, 1-2 minutes of “Mobility Drills” are sufficient to carry out a lasting posture correction.

Tip 7 – Quality and concentration

Since most exercises also control the nervous system and the associated complexity is high, the exercises should be performed in a quiet atmosphere with high concentration and attention for body perception – free of the motto “quality before quantity”.

Tip 8 – Perception of natural movement limits

All movements must be performed painlessly. This does not mean a stretching stimulus but rather a joint pain such as a “sting” or “dull pain”, often the nervous system signals that the full joint amplitude has been reached. In addition, the affected joint can be permanently injured.

Tip 9 – Preparation

The exercises should lead from the “passive” everyday life (starting position) to the “active” training demands with regard to speed, amplitude and intensity and thus prepare the body for the coming intensities. Mobility training should therefore always be understood as a specific preparation for movement and stress.

Tip 10 – Relaxation

Since a large part of mobility is positively influenced by physical relaxation or leads to relaxation, even and conscious breathing with regard to frequency, rhythm and control (e.g. diaphragmatic breathing) must be observed.

If these tips and hints are applied, one will notice the positive effect quite quickly. Both in training and in everyday life. For special exercises and instructions simply contact our trainers on the surface!