Let’s talk about mobility. Mobility is often associated with the term flexibly and these two terms get used interchangeably, but they are anything but one and the same. Flexibility is lengthening muscles in a passive approach such as static stretching and commonly lasts only for short periods of time and produces short term results with often little to no long-term improvement in terms of performance and function. While mobility exercises require actual movement to train the joints, musculature and even the central nervous system to experience tension and strength in a certain movement pattern and desired range of motion (ROM).
Mobility techniques can help to:
- reduce your risk of injury
- correct muscle imbalances caused by muscle tightness
- decrease pain in your joints by releasing muscle knots in muscles attached to joints and release tension in your body caused by stress.
It is never too late to start mobility training. Your mobility is always something you can improve. In terms of results, this will initially be something you feel rather than see. You might feel a little less stiff after one or two sessions, but the key is to be consistent with your mobility training. Over time you should see an increase in your range of motion and perhaps improvement in your performance as well. Mobility training can be used as part of your warm-up for your workout or you can use it within your training, in the form of active rest.
Everyone can benefit from mobility techniques and if you want to get started today, try out this wrist mobility exercise you can do anywhere!
Desk Wrist Leans
Whether you’re sitting at your desk, going about your day, or warming up for a workout, follow the points below with these movements to improve wrist mobility. Ease your body into each lean and make sure to not go past a limit where pain is present. Ideally you want to leave the hand fully flat with the arms straight, and make sure the palm stays in contact with your desk. You can also do this mobility exercise from the ground on all fours.
- Perform each movement for 30-60 seconds
- Try to go through this regimen every two hours if you’re sitting at a desk all day
- If pain is present, then stop the movement
Written by Holly Wegmann, EnergyX Fitness Coach