5 Ways to Improve Mobility for Beginners: A Holistic Approach

As a movement specialist and founder of Inclusive Movement, I've seen firsthand how improved mobility can transform lives. Whether you're dealing with the stiffness of a sedentary lifestyle or looking to enhance your overall well-being, mobility is key to feeling comfortable in your own skin. Let's explore five effective ways to boost your mobility, no matter your age or fitness level.

1. Break the Sitting Cycle

In our modern world, prolonged sitting has become an epidemic. According to a study published in Preventing Chronic Disease, 41% of men and 13% of women reported sitting most or all of the time (≥75% of the time) during a usual day. This sedentary lifestyle is a major contributor to decreased mobility and associated health issues.

While it's not always possible to avoid long periods of sitting, we can mitigate its effects:

• Set a timer for 90-minute intervals. When it goes off, stand up and perform 2 minutes of light stretching.
• As you adapt, reduce the interval to 60 minutes or increase your stretching time to 5 minutes.
• Develop a repertoire of desk-friendly movements. Our Free Posture Power Guide is an excellent resource for this.

Remember, the goal is to break the sitting cycle consistently. Your body will thank you for these regular movement breaks.

2. Establish a Consistent Routine

Consistency is the cornerstone of improving mobility. It's not about intensity or frequency at first, but rather about establishing a habit:

• Start with 5-15 minutes of full-body mobility exercises 4 days a week.
• Choose a time that works for you - before bed, in the morning, or during your lunch break.
• Treat these sessions as non-negotiable appointments in your schedule.
• If you must skip a session, reschedule it to ensure you meet your weekly mobility goals.

As you progress, gradually increase the frequency and duration of your sessions. For Inclusive Movement members, we provide guided courses and weekly schedules of guided videos to follow, making it easier to stay on track.

3. Embrace Low-Impact Exercise

Low-impact exercises, when performed correctly, can significantly enhance your range of motion:

• These exercises train your joints and muscles to move through a greater range.
• They simultaneously strengthen muscles and joints, making movements more efficient and easier to perform.
• The result is improved overall mobility and functional fitness.

Walking is an excellent example of a low-impact exercise that benefits mobility. It's a full-body movement that engages multiple muscle groups and promotes fluid circulation:

• Walking involves leg and arm motion, rib movement for breathing, and slight hip rotation.
• The swinging motion of arms and legs acts as a pump for blood and lymphatic fluid.
• This fluid movement ensures your joints and tissues receive necessary nutrients and removes toxins, contributing to improved mobility.

4. Incorporate Dynamic Stretching

While static stretching can feel relaxing and has it’s benefits, using large movements, taking the body through it’s range of motion is particularly beneficial for improving mobility:

• Dynamic stretches involve moving parts of your body and gradually increasing reach, speed of movement, or both.
• These stretches mimic the movements of daily activities or sports, preparing your body for more intense activity.
• They improve blood flow, increase muscle temperature, and enhance flexibility in a functional way.

To enhance your mobility practice, check out this free 5-minute mobility video! It features a series of dynamic stretches designed specifically for beginners, focusing on fluid movements that can help release tension and improve your range of motion. Follow along and discover how easy it is to incorporate effective mobility exercises into your daily routine! Check it out here

5. Adopt a Holistic Approach to Mobility

Understanding the interconnectedness of your body is crucial for effective mobility work:

• Focusing on stretching individual muscles or muscle groups in isolation is often ineffective for overall mobility improvement.
• Muscle tension and joint stiffness are usually symptoms of broader imbalances in the body.

For example, if you're experiencing tightness in your hamstrings and calves, the root cause might not be in these muscles at all. It could be:

• Hip misalignment causing one hip to be higher than the other
• Improper footwear affecting your ankle position
• Poor sitting posture creating tension down the back of your legs

To address these issues effectively, your mobility routine should incorporate movements for all joints and tissues from head to toe. This comprehensive approach is more likely to address the root causes of poor mobility and associated symptoms.

How to get started

Improving mobility is a journey, not a destination. By incorporating these five strategies into your daily life, you're setting the foundation for better movement, reduced pain, and increased overall well-being. Remember, the key is consistency and patience. Your body has incredible potential for change - it's time to unlock it.

At Inclusive Movement, we believe that everyone, regardless of age or ability, can benefit from improved mobility. Our programs are designed to meet you where you are and guide you toward enhanced movement. Whether you're just starting out or looking to take your mobility to the next level, we're here to support you every step of the way.

Remember, mobility work doesn't have to be complicated or time-consuming. Even small, consistent efforts can lead to significant improvements over time. Your future self will thank you for the investment in your mobility and overall health.

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