The benefits of Joint Mobility

by Alberto Fernando Martínez

What is mobility

The training of or Mobility Training has enormous benefits that few take advantage of to perform at a higher level or achieve a favorable state of health. A common mistake is to replace it with static stretching, before or after the main training, but this does not contribute in the same aspects.

With mobility we achieve a greater capacity for controlled movement in the joints that will allow us to progressively cover a greater range of movement without discomfort. It also favors the improvement of the musculature, to develop strength, in muscular coordination, the effectiveness of movement or to prevent injuries.

It is not appropriate to focus solely on muscular strength work because we risk that the rest of the pieces that make up the structure of a muscle, such as the tendon, joints and ligaments, wear out.

Without good mobility there can be no optimal strength training, and on the contrary, without a minimum of strength we will not be able to really control our mobility. By training with a Full Range of Motion (total movement capacity) you will be using a greater number of muscle fibers, thus applying a more effective training.

Why is joint mobility important?

Exercising joint mobility is essential to avoid possible injuries or tears, and is usually done during the warm-up phase. In addition, these exercises offer many more benefits to consider:

  • Incrise of cardiac frecuency.
  • Dilation of the respiratory tract.
  • Improvement of neuromuscular processes.
  • Optimal redistribution of blood flow.
  • Improve your ability to move.
  • Increased body temperature.
  • Improve the condition of your joints.
  • It favors the sliding capacity of the connecting tissues (fascia).
  • Correct and avoid bad postures.
  • Expand your radius of movement
  • More effective training.
  • Cleaner and more efficient execution of exercises
  • Facilitates the regeneration process.
  • Increase your well-being.

In conventional stretching, only focused tension is exerted on the muscle, either by stretching or compressing, leaving out equally important parts of the system. For this reason, we must include dynamic movements that involve all the factors of the movement process to combat these future discomforts.

With mobility training we will achieve flexibility and mastery of motor control of our body. A poor level of mobility ends up damaging the articular cartilage, ceasing to receive adequate supplies and ending up drying out. The entire process is affected and the musculature ends up hardening, the fascia tissue loses its elasticity and our strength, resistance, as well as coordination and balance suffer. This will lead to pain or even dysplasia.

Some recommended exercises for mobility training

The cat and the table
Lunge with pectoral opening.
Deep fly squat.
Pigeon pose.
circle with shoulders
Jefferson curl or roll down

Practicing mobility training regularly will reduce muscle tension and improve coordination, favoring our posture. The body will become more resistant and less prone to injury. Put it into practice!