Include mobility work and stretching
Description
Prevent injuries and improve performance with science-backed mobility training. Just 10-15 minutes daily increases flexibility by 30% and reduces injury risk by 50%.
Why we recommend this
- Regular mobility work and stretching help maintain flexibility, reduce muscle tension, and prevent injuries.
- A systematic review published in the International Journal of Sports Physical Therapy found that dynamic stretching before exercise improves power, speed, and agility performance.
- Static stretching after exercise has been shown to increase range of motion and reduce delayed-onset muscle soreness (DOMS).
- Mobility exercises like joint rotations and foam rolling help to break up adhesions, improve circulation, and enhance overall joint health.
- Consistency is key - make mobility work and stretching a daily habit for best results.
Usage
Perform 10-15 minutes of mobility exercises and stretching daily, focusing on all major joints and muscle groups. Include a combination of dynamic stretches (e.g., arm circles, leg swings) and static holds (e.g., shoulder stretch, hamstring stretch). Hold static stretches for 15-30 seconds, breathing deeply and avoiding bouncing or forcing the stretch.
Timing
After workouts or as a separate session
Important notes
- Avoid overstretching or pushing through pain
- Focus on proper form and technique