Mobility trumps Flexibility
Mobility Drills – When should I do them?
Joints such as ankles, shoulders, neck and wrists can benefit greatly from mobility drills which can help restore the joints natural range of motion. A common problem I hear from people is that they have no time to do all these extra healthy things. Here is how you can include mobility drills in your routine to save time. Simply replace your warm up with a full body mobility routine, add a pull and push exercise of a couple (2-3) easy sets for the upper body, a multi-joint exercise for the lower body (like squats) and you are ready to go! Other ways to include mobility drills in your schedule are as active recovery after your workout or as a separate session. Starting your day with a mobility drill can energize you in the morning or help you discharge at night before sleep. Nowadays I include my mobility drill in my exercise’s warm up and some days I do them before going to bed to release some tension from my body (which also helps with sleep).
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From personal experience, practicing mobility drills four times per week can make a big difference within just 21 days. Check out this video I made with a basic mobility drill that covers all the basic joint movements and focuses on shoulders which are commonly-known problematic joints in people.
Tips for dealing with bodyweight exercise related injury
When I started training again at age 27, I realized that I didn’t have the same body I had in my early twenties. I’m guessing it wasn’t only the age, since I wasn’t that old, but also all the years of inactivity, depression and maybe even all the drugs I had to take for my leg recovery; tons of antibiotics, surgery drugs and several others.
When I was 20 I thought I had those indestructible wolverine joints.” Quite often I would skip doing a proper warm up and no matter what crazy stuff I would be doing, I almost never had problems. Nowadays I wish I could visit the younger version of me and tell him to slow down a little bit. Hey, I don’t know about you but I want to be that strong and a lean 65 year old tough grandpa one day. Going to the playground with my grand kids and hitting 20 chin-ups with ease while young dudes look in awe.
Keep in mind that I’m not an expert on injuries but I will at least share with you the basics. For very mild injuries that lead to inflammation the recipe is usually simple. Elevation, Ice, Rest, Heat and Movement.
The first two days, ice the affected area every couple of hours (don’t overdo it and get ice burns) and try to keep it elevated. After 48 hours, if 90% of the pain is gone, it is time for heat and some movement. When I say movement, you just want to go cautiously through the natural ranges of motion of the affected joint and later on apply some very mild stretching. All this without experiencing any pain of course. You may feel very mild discomfort but avoid anything more intense than that. Some soft massage and hot showers/baths after that are not a bad idea. Avoid working out again for at least three to four days and always go easy on your first workout.
In the following section, we will go over some of the most troublesome areas in bodyweight trainees.
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