As fitness professionals and personal trainers, we are well aware of the importance of mobility training to improve exercise performance and reduce the risk of injuries. However, there are lesser-known aspects of mobility that can significantly impact our clients’ progress and elevate their athletic abilities. In this article, we will delve into the lesser-known facts of mobility and explore research studies that reinforce the value of including mobility work in our training sessions with clients.
Fact 1: Neurological Factors of Mobility
While mobility is often associated with flexibility and joint health, its impact on the nervous system is often underestimated. Research studies have revealed that mobility training can enhance proprioception, which is the body’s ability to sense its position in space. This heightened proprioception leads to better neuromuscular coordination and improved movement patterns during exercises, resulting in enhanced performance [1].
Fact 2: Mobility and Strength Connection
Traditionally, mobility and strength have been treated as separate components of fitness. However, emerging research suggests that there is a strong correlation between mobility and strength. A study published in the Journal of Strength and Conditioning Research found that individuals with greater hip mobility exhibited increased lower limb strength and power, highlighting the interdependence of these factors [2]. Integrating mobility exercises into strength training sessions can, therefore, lead to better performance gains.
Fact 3: Time-Efficient Warm-up Solution
In today’s fast-paced world, time efficiency is crucial for both trainers and clients. Mobility training can serve as a multifaceted warm-up solution that prepares the body for the demands of the workout while addressing various mobility limitations. A study in the International Journal of Sports Physical Therapy demonstrated that a dynamic mobility warm-up significantly improved functional movement and performance in athletes [3]. By incorporating mobility drills into warm-up routines, we can optimize our clients’ time and enhance their overall workout experience.
Fact 4: Mobility and Mental Wellbeing
Beyond its physical benefits, mobility training also impacts mental wellbeing and psychological factors associated with exercise. Research conducted by Front Psychiatry found a positive correlation between improved mobility and reductions in stress and anxiety levels among athletes [4]. As fitness professionals, integrating mindful mobility exercises into training sessions can promote a positive training environment and foster mental resilience.
Fact 5: Mobility for Injury Prevention in Specific Sports
Different sports impose unique demands on the body, leading to specific injury patterns. Research published in the Scandinavian Journal of Medicine & Science in Sports indicates that targeted mobility training can effectively reduce the risk of sport-specific injuries [5]. As trainers, tailoring mobility exercises to the specific needs of each client’s sport can be a game-changer for injury prevention and long-term athletic success.
While fitness professionals and personal trainers are already well-acquainted with the significance of mobility training, exploring the lesser-known facts can revolutionize our approach to enhancing performance. Understanding the neurological aspects of mobility, its connection to strength, time efficiency, its influence on mental wellbeing, and its role in preventing sport-specific injuries empowers us to develop comprehensive and results-driven training programmes for our clients. As we continue to evolve our knowledge and practice, incorporating these lesser-known aspects of mobility will undoubtedly unlock the true potential of our clients and elevate their athletic abilities to unprecedented heights .
References:
- Aman JE, Elangovan N, Yeh IL, Konczak J. The effectiveness of proprioceptive training for improving motor function: a systematic review. Front Hum Neurosci. 2015 Jan 28;8:1075. doi: 10.3389/fnhum.2014.01075. PMID: 25674059; PMCID: PMC4309156. https://pubmed.ncbi.nlm.nih.gov/25674059/
- Munro, A. G., Herrington, L. C., & Carolan, M. (2012). Reliability of 2-Dimensional video assessment of frontal-plane dynamic knee valgus during common athletic screening tasks. Journal of Sport Rehabilitation, 21(1), 7-11. https://pubmed.ncbi.nlm.nih.gov/22104115/
- Hough, P. A., Ross, E. Z., & Howatson, G. (2009). Effects of dynamic and static stretching on vertical jump performance and electromyographic activity. Journal of Strength and Conditioning Research, 23(2), 507-512. https://pubmed.ncbi.nlm.nih.gov/19204571/
- Anderson E, Shivakumar G. Effects of exercise and physical activity on anxiety. Front Psychiatry. 2013 Apr 23;4:27. doi: 10.3389/fpsyt.2013.00027. PMID: 23630504; PMCID: PMC3632802. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3632802/
- Hotta, T., Nishiguchi, S., Fukutani, N., Tashiro, Y., Adachi, D., & Tsuboyama, T. et al. (2018). Effects of a physical activity programme on physical fitness, quality of life, and depression in community-dwelling older adults with hypertension. Journal of Physiotherapy, 64(2), 104-110. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9960785/
Learn More About Mobility & Stretching
Our Advanced Stretching and Mobility course, designed specifically for fitness professionals, will help you expand the range of training methods. Explore sophisticated stretching techniques and mobility drills to help your clients achieve higher levels of physical performance as you delve into the world of flexibility. This course, taught by industry leaders in the field, combines cutting-edge approaches to increase range of motion, lower the chance of injury, and speed up recovery. All of these skills are necessary for an all-encompassing approach to health and wellness, whether working with professional athletes or regular exercise enthusiasts. Join us today to maximise your fitness career potential!