With the Mobility Challenge I would like to help you to be more flexible.
But: My knowledge is not limitless either.
That’s why I invited fitness bloggers and personal trainers friends to give you their best tips on flexibility.
You can find that, plus my new Mobility Workout (Pro-Level), in this article.
My interview partners will briefly introduce themselves in the next few paragraphs. They also tell something about their experiences on the subject of flexibility and question what flexibility training brings.
They also give you an insight into their training by revealing their favorite exercise (s).
With strength for more mobility
Strength training is one of the simplest training methods if you want to shape your body quickly and sustainably according to your wishes. Many people overlook the fact that strength training is also very effective, especially when it comes to fat loss.
Many strength exercises, especially the basic exercises, are already suitable for increasing mobility. In addition, targeted mobility training can be very useful.
At least when there are weak points. I don’t think it’s right to give a general recommendation here. You have to look at the individual case and eliminate any weaknesses through exercises.
The deep squat
The deep squat, performed by Aljoscha Liebe. The most important points: Keep your back straight and your hips below the knee.
The squat is a good example: I used to have problems getting a really deep squat. Since I work a lot while sitting, and I did this in my old job as an engineer, I suffered from a shortened hip flexor.
I was able to restore my mobility through targeted stretching exercises. An “Ass-To-The-Grass” squat was possible again after a few weeks. However, there are also various reasons why someone does not (yet) get too deep with the squat.
The parkour trainer Aljoscha Liebe is a real expert in the field and has put together possible causes and solutions for everyone who wants to create an even deeper squat in this article.
Hello, I’m Oliver.
A passionate runner and treadmill.
On my blog www.effektivlaufen.de I would like to support you in getting more out of your running training. In addition to tips on running training, motivation and much more, I’ll also show you alternative training methods.
Continuously to more mobility
Since fun should never be neglected during running training, every now and then incorporate exercises that will improve your running style. The ABC exercises are ideal for this. They are easy to learn, fun and add variety to your training.
Running ABC exercises serve to develop an economical running style. You will be able to run more strength and joint-friendly. Comparable to learning the alphabet, which also provides the basis for reading and writing later. Basically, running ABC exercises are exaggerated running movements.
Since I’ve been incorporating these running ABC exercises into my training regularly, I’ve noticed a significant improvement in my running style. I was also able to improve my speed through the newly learned, energy-saving running style.
But enough of the words are now being trained.
Two favorite exercises
Feet up with a strong imprint from the ankle and calf.
Always alternating, left, right, left, right and so on.At the beginning the hands can help to practice the swing movement (picture left) Try the exercise while standing, later from the running movement.
Are walked sideways. When running, cross your legs alternately in front of and behind the other leg.
You can find more running ABC exercises here.Before you start the exercises, you have to be well warmed up. Warm up for 10-15 minutes in the slow endurance area and then start your running ABC exercises. I always do 4 different running ABC exercises and then I’m perfectly warmed up. I am happy to do this long warm-up program before a quick session.
Lotta and Schorsch
Hello! We are Lotta and Schorsch.
As the name suggests, we are trying with our blog to build a bridge between triathlon (the ultimate endurance sport) and fitness in the form of functional training.
We mainly write about topics related to a fit and active life: training, nutrition and regeneration. Every now and then there are competition reports, product tests or general philosophical thoughts on being an athlete.
Persistent for more mobility
Mobility, too good German “mobility” or “mobility training”, is a foreign word for many in our language area, not just because of the origin of the word. Unfortunately, this is also noticeable in everyday life.
Most people lose their ability to bend over or keep their backs straight in young adulthood. In addition to unaesthetic poor posture, this can also lead to some tension or even (sports) injuries. Therefore mobilization is actually recommended for everyone.
So much for the theory. But how does this training benefit athletes in particular?
Quite simply: Mobilization training helps to better master the demands of the training.
If you are unable to crouch with your feet completely on the floor, you will also find it difficult to properly squat with a weight.
In order to increase mobility, you do exercises that make the joints more elastic again. Mobility is not only a plus for strength athletes, but also for triathletes. For example, targeted mobility training can play a major role in swimming or running.
Shoulder and knee joints are particularly important here. In addition, sustainable mobility training helps with movements that are rarely performed by triathletes. So you can free the body from the monotonous movement sequences of the endurance disciplines.
We noticed another positive effect during the evening mobility training: The same quiet mobility routine shortly before going to bed almost has a meditative touch and helps immensely when falling asleep.
Mag. Mag. (FH) Bernhard Koller
I studied sports science, I’m a trained health coach and UNDER ARMOR performance trainer.Hello, my name is Bernhard Koller.
For some time I have been very much concerned with the subject of mobility and am also a speaker and seminar leader, RELEASE FITNESS Mobility master trainer and The Maxwellsc ™ Mobility Conditioning Trainer in this area.
Working with the nervous system
The recovery of the full range of motion (FROM) in one or more joints means that we move more smoothly, safely and efficiently in everyday (sporting) life.
For me personally, mobility training is the best method to achieve all of this as quickly as possible. (Efficiency!)
Classic, mostly Very often static and one-dimensional stretching is mostly aimed at a structural change in the myofascial system. (“Lengthen” the muscle to be stretched.)
Mobility training primarily influences functional, neural processes of movement optimization, and only secondarily structural.
Mobility drills are three-dimensional, active, arbitrarily controlled movements that (again) increase the active ROM. Active means, using your own muscle power, after consciously controlling these muscles, performing the desired movement in a controlled manner. The increased ROM is created by a balance between agonist (player) and antagonist (opponent), in that the antagonist is drawn (“stretched”) in the three-dimensional movement by activating the agonist, and the agonist is simultaneously strengthened.
For me, these are the decisive differences and benefits compared to classic stretching:
- actively controlled (improvement of movement control and patterns)
- three-dimensional (movements in (sporty) everyday life take place in space),
- Strengthening of the agonist while at the same time “pulling out” the antagonist (restoring muscular balance)
Classic stretching is still justified in my opinion:
- for conveying body awareness and awareness, especially after long periods of abstinence from sport or in the rehabilitation process.
- in the cool down to create a nice end to a training session.
- and, if you feel good – do it!
However, if (athletic) movements need to be optimized, injuries minimized, performance maximized and (chronic) pain reduced, mobility training is the first choice for me!
Mobility flow and drill to participate
I have made a short video for you to participate in. You will see my favorite Mobility Flow (stringing together several mobility drills), which will make your hip joint (and also the thoracic spine) more flexible.
Finally, I would like to give you my favorite mobility drill : The Kimura drill.
Above all, it will make your shoulder joints and arms more flexible again.
My conclusion and your new workout
I say thank you to everyone who answered my call for this Roundup Post.
Hopefully there was a lot for you as a reader that will help you to gain more flexibility:
- Take away from Mark that proper strength training alone can positively influence your mobility.
- Oliver showed you that flexibility training is also part of running.
- Lotta and Schorsch have brought you closer to the fact that it is important to keep your balance and mobility workouts are a great balance.
- Bernhard showed you the difference between mobility conditioning and classic stretching.
Your new mobility workout
The difficult version of my mobility workout is now online.
It takes a total of 17 minutes and you will work up a sweat.
Try the workout at least once. If it is too difficult for you, you can continue the challenge with the easier variants (Rookie, Advanced) and only install the Pro version from time to time.