Flexibility and mobility
Why is it important for fitness
Flexibility and mobility refer to the ability of your muscles and joints to move freely and comfortably through their full range of motion. These two qualities are essential for achieving optimal physical performance and preventing injury, especially in activities like yoga and weight training.
Flexibility refers to the ability of your muscles to lengthen and stretch, allowing your joints to move through a wider range of motion. Yoga is an excellent way to improve flexibility, as it involves holding poses that stretch and lengthen your muscles. By increasing your flexibility, you can improve your posture, reduce muscle tension and soreness, and increase your overall range of motion.
Mobility, on the other hand, refers to the ability of your joints to move freely and without pain. Weight training is an excellent way to improve mobility, as it involves movements that target specific muscle groups and joints. By improving your mobility, you can reduce your risk of injury, improve your athletic performance, and improve your overall quality of life.
Here is a set workout for the week that incorporates both flexibility and mobility exercises:
Day 1: Upper Body Strength and Mobility
Warm up: 5 minutes of jumping jacks or jogging in place
Bench press: 3 sets of 10 reps
Bent-over row: 3 sets of 10 reps
Push-ups: 3 sets of 10 reps
Shoulder press: 3 sets of 10 reps
Dumbbell curls: 3 sets of 10 reps
Stretching: Shoulder stretches, triceps stretches, chest stretches, and upper back stretches
Day 2: Yoga for Flexibility and Mobility
Warm up: 5 minutes of gentle stretching
Sun salutations: 3 sets of 10 reps
Downward dog: Hold for 1 minute
Pigeon pose: Hold for 1 minute on each side
Seated forward fold: Hold for 1 minute
Warrior II pose: Hold for 1 minute on each side
Tree pose: Hold for 1 minute on each side
Stretching: Hamstring stretches, quad stretches, hip stretches, and spine stretches
Day 3: Lower Body Strength and Mobility
Warm up: 5 minutes of jumping jacks or jogging in place
Squats: 3 sets of 10 reps
Lunges: 3 sets of 10 reps on each leg
Deadlifts: 3 sets of 10 reps
Calf raises: 3 sets of 10 reps
Glute bridges: 3 sets of 10 reps
Stretching: Hip stretches, quad stretches, hamstring stretches, and calf stretches
Day 4: Yoga for Flexibility and Mobility
Warm up: 5 minutes of gentle stretching
Cat-cow pose: 10 reps
Child's pose: Hold for 1 minute
Cobra pose: Hold for 1 minute
Pigeon pose: Hold for 1 minute on each side
Seated forward fold: Hold for 1 minute
Happy baby pose: Hold for 1 minute
Stretching: Hip stretches, hamstring stretches, spine stretches, and groin stretches
Day 5: Full Body Strength and Mobility
Warm up: 5 minutes of jumping jacks or jogging in place
Bench press: 3 sets of 10 reps
Squats: 3 sets of 10 reps
Bent-over row: 3 sets of 10 reps
Lunges: 3 sets of 10 reps on each leg
Deadlifts: 3 sets of 10 reps
Stretching: Full body stretching, including shoulder stretches, triceps stretches, chest stretches, upper back stretches, hip
learning to do a split
Working towards achieving the splits requires consistent practice, patience, and proper stretching techniques. Here are some steps and tips to help you gradually work towards doing the splits:
Warm-up:
Always begin your stretching routine with a warm-up to increase blood flow and prepare your muscles for stretching. Perform light cardiovascular exercises such as jogging or jumping jacks for 5-10 minutes.
Dynamic stretches:
Incorporate dynamic stretches into your warm-up routine. These involve controlled movements that gently take your muscles and joints through their range of motion. Examples include leg swings, walking lunges, and hip circles.
Static stretching:
Once you're warmed up, move on to static stretches, which involve holding a stretch for a longer duration. Focus on stretching your hamstrings, hip flexors, inner thighs (adductors), and calves. Hold each stretch for 20-30 seconds and repeat 2-3 times on each side. Some specific stretches for splits preparation include:
Hamstring stretch: Sit on the ground with one leg extended forward and the other bent with the sole of your foot against your inner thigh. Lean forward from your hips, reaching towards your extended leg while keeping your back straight.
Hip flexor stretch: Kneel on one knee with your other leg extended forward. Keep your back upright and gently push your hips forward until you feel a stretch in the front of your hip.
Butterfly stretch: Sit on the ground with the soles of your feet touching. Hold onto your ankles or feet, and gently press your knees towards the ground.
Straddle stretch: Sit on the ground with your legs extended wide apart. Slowly lean forward from your hips, reaching towards the center and then towards each leg.
Gradual progression:
As you gain more flexibility, gradually increase the intensity of your stretches. You can use props like yoga blocks or bolsters to support yourself in the stretches and gradually reduce their height over time.
Consistency:
Consistent practice is key to achieving the splits. Aim to stretch at least 3-4 times per week, but listen to your body and avoid overstretching or forcing yourself into positions that cause pain. Stretching should feel challenging yet comfortable.
Patience and persistence:
It's important to understand that everyone's flexibility journey is unique, and progress takes time. Be patient with yourself, celebrate small improvements, and avoid comparing your progress to others.
Remember to always consult with a healthcare professional or a qualified instructor if you have any concerns or pre-existing conditions that may affect your ability to perform certain stretches. They can provide personalized guidance and ensure you're using proper form while stretching.