Improving your mobility will improve your ability for sporting performance and reduce your likelihood for injury.
Our Mobility clinic is run by Adam Luther, an accredited exercise physiologist and is for anyone who wants to improve their range of motion and biomechanics through targeted exercises, trigger point releases and stretching. The clinic will teach you which areas of your mobility that you can improve and the activities that you can do to increase their range of motion. Adam is a specialist in improving functional human movement and regularly provides athletes with musculoskeletal assessments and subsequent strength, mobility & flexibility programs.
- Identify key areas of your body that you can improve your mobility
- Teach you trigger point releases to improve your range of motion
- Teach you how to use a foam roller and trigger point ball
- Teach you how to use mobility bands and techniques such as joint flossing
- Teach you stretches and strengthening exercises to improve and maintain your functional mobility
- Any self management tools (foam rollers, trigger point balls etc) that you currently use so that you can practice on your own. If you dont have your own, we have spares that you can use.
- Comfortable exercise clothing
What is Mobility?
Mobility refers to the “the ability to move or to be moved freely”. This is in relation to the joint itself and its capability to move. With multiple joints used during swimming, bike riding and running, it is important to maximise the joint space so that you can use the associated musculature throughout the whole activity and to also make sure your body is tolerating the load you put through it to the best of its ability.
What is the difference between Stretching & Mobility?
Stretching aims to increase the length of a particular muscle, while mobility refers to the capability of the joint to move. Both are linked closely in providing optimal flexibility as having tight musculature will impact how the joint moves, and having poor mobility will impact how the associated musculature is loaded during a particular movement.
Mobility & Strength Training – Is there a link?
Most definitely. Look at the body from a “front and back” point of view, in that what you do at either end affects what will happen at the other end. Lets use the shoulders and swimming as an example.
- Chest muscles (pec major/pec minor) muscles at the front
- Trapezius/rhomboids (upper back) muscles at the back.
Tightness through the chest in combination with weak posterior upper back muscles can cause us to be hunched in our posture, which in turn minimises the freedom of our shoulder joint to move which in turn affects shoulder mobility when you swim. See pictures below as an example.
In order to maximise the benefits of regular mobility training, a specific strength and conditioning program needs to also be performed in order to address both of the underlying issues.
Mobility and its Impact on Performance:
The loss of range holds a close association with the onset of injury. For example, poor mobility can lead to deficiencies in the following that may be a detriment to your performance:
- Ankle flexibility
- Thoracic mobility
- Shoulder range
- Hip rotation
- Hamstring Flexibility
- Hip Flexor Tightness
How can I in-corporate mobility exercises into my training program?
Very simply. There may be some pieces of equipment that need to be purchased but this routine can be done in the luxury of your home. Like your strength training and stretching routine, it needs to be done regularly for you to maximise its benefit. It can also be performed as part of your warm up routine for swimming, bike riding and running.
Example Mobility Exercises
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If you are interested in working together, send us an inquiry and we will get back to you as soon as we can!