Now Is The Perfect Time to Start a Mobility Practice

无论你是佛am roll during workout warmups or do neck circles whenever you feel a bit of extra tightness, you likely already do some mobility work. But most people don’t make mobility exercises a major focus in their fitness routine. Now is the ideal time to make mobility a focus, especially since many of us are spending more time at home than ever before. Ahead, fitness experts argue the benefits of investing in a mobility practice — from better workouts to fewer injuries — plus share some exercises to help you start from home.

使机动性与灵活性相混淆很容易，但是两者在根本上有所不同。DPT的Grayson Wickham解释说：“流动性具有积极移动和控制关节的能力。”运动保险库。“灵活性是您能够被动地移动多少。两者之间的关键区别是主动运动。”

For example, whether or not you can touch your toes when standing depends on your flexibility. How deep you can go in a用良好形式的硬拉depends on your mobility. Unlike stretching, which usually involves staying still, mobility work involves moving your body.

无论好坏，我们的大部分时间都不是为了建立自己的身体。威克姆解释说：“今天，大多数人都花了很多时间坐着，盯着他们的计算机，以糟糕的姿势看着他们的手机，并过着久坐的生活。”“这部分导致我们体内的紧密肌肉和紧密的关节或较差的活动能力。”（如果您在计算机或电话上阅读本文，则需要定期的移动性练习，他补充说）。

It may help to think of a mobility practice as daily maintenance, Wickham says. Just like everything you own — your house, car, pets — your body needs to be maintained. “The most important thing you own that needs maintenance is the thing that takes you from point A to point B every minute of your life: your body.”

There are several key benefits to doing this maintenance work.

1.降低受伤的风险
威克姆说：“流动性差会导致您身体其他部位的补偿，这可能并且通常会导致疼痛和伤害。”通过提高移动性，您可以降低受伤的风险 - 无论是通过弯曲来捡起沉重的东西还是在锻炼过程中蹲下。

2.更好的锻炼
“If you can’t properly move your body and achieve a specific position, your performance decreases significantly,” Wickham explains. For example, if you don’t have enough mobility in your hips and ankles to perform a squat, you may not get the full benefits from the exercise. Or your hip flexors are tight and painful, you’re not likely to achieve your best possible performance when you run.

3. Fewer Aches and Pains
威克姆说：“当您不再有紧密的肌肉和紧密的关节时，您的身体基本上就可以修复自身。”“如果您承诺，您可能会发现多年来一直在处理的疼痛和痛苦消失了。“当您不再处理这些低水平的酸痛和疼痛，紧绷的肌肉和紧密的关节时，生活中的一切都会变得更好。”

移动性工作随时提供这些好处。但是现在，许多人在家中新工作，在屋外花费更少的空闲时间和/或应对压力的增加，出于各种原因，从事机动性工作很有意义。

• More sitting means stiffer joints.“It’s extremely important to start a mobility practice now due to the current quarantine situation,” Wickham says. More time at home means more sitting, which means you’re likely to notice more tightness and stiffness than usual. If you’re not sure whether you can benefit, Wickham recommends asking yourself: How do your neck, upper back and lower back feel right now? If you’re feeling achy in any of these spots, mobility work is likely to help.

• You can see big benefits with little time investment.“机动性就像辣酱：有点很长一段路。”克里斯·瑞安（Chris Ryan），经过认证的力量和条件专家，一名经过认证的物理治疗师。只有几分钟就可以开始有所作为。“下次您打电话时，请尝试深蹲；握住一两分钟，以松开脚踝和臀部。”瑞安建议。另一个选择是：“在笔记本电脑上工作时的颈部圆圈和脚踝旋转将为您的颈椎和脚踝带来好处，” Ryan说。“手腕同样：休息30秒以进行手腕旋转并弯曲/伸出手指。”

• There’s flexibility in timing.Unlike most workouts, you can spread mobility work throughout the day to maximize the benefits. “Set a pop-up reminder on your computer every 30–60 minutes to do one major area on your body for just 1–2 minutes,” Ryan recommends. You can fit mobility exercises in at almost any point of your day, from while you’re waiting for your coffee to brew to while you’re watching TV.

• You don’t need equipment to get started.“你可以执行很多中欧有效流动iques without any equipment at all,” Wickham says. There are a few props that can be helpful, though. Afoam roller or lacrosse ball在进行其他运动之前，可能有助于帮助释放肌肉和筋膜。PVC管，销钉或扫帚也可能有用。

阅读更多：4-Week Durability Program For Fewer Injuries

Every joint and area of the body can benefit from mobility work, Wickham says. But three key areas where most people have tightness are the hip flexors, upper back and chest. Try these three exercises for better mobility in these areas.

Half-kneeling Hip Flexor Active Stretch
这种积极伸展的目标是在伸展时收缩髋屈肌。

举动：Start in a half-kneeling position (with one knee on the ground and the other foot on the ground in front of you, knees bent at 90 degrees). To increase the stretch, move your back knee away from your front leg. Then, move your body and front knee forward over the middle of your front foot until you feel a stretch in the front of your back hip. Next, move your back hip forward as if you were trying to drag your knee on the ground. Stay in the stretch and contract the glutes of your back leg. You should feel an increased stretch in the front of your hip. Return to the starting position. This is one repetition.

Aim for 10 reps per side, and keep your core engaged the entire time to ensure you do not arch your low back.

Deep Squat With T-spine Rotation
This exercise is a great way to loosen up the hips, ankles and lats, according to Ryan.

举动：深蹲，肘部向外压下膝盖。将一只手臂直接在您的身体前面。在保持核心活跃的同时，扭转上半身，用眼睛伸出伸出的手臂向上伸向天花板。将您的手臂带回中心。

在一侧扭转10次，然后在另一侧重复。

Fascia Release Shoulder/Chest Opener
对于此练习，您需要曲棍网兜球或网球。

举动：首先，躺在肚子上，一只手臂向侧面，手掌向下。将球放在胸大的主要肌肉上，该肌肉位于胸部的整个前部。在2–3英寸的截面中以对角运动的对角运动在球上侧面滚动。如果您发现一个紧密而温柔的斑点，请停下来，让球更深地沉入您的肌肉组织中。

要增加球时PEC伸展运动，请将对面的腿向后向另一只腿倒退。在另一侧重复。

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