What you need to know about mobility

Good mobility underpins everything we do at Back in the Game and it’s the cornerstone of long term success and development.

It’s that time of the year again. After a month of indulgent festive fun, men up and down the country are embarking on ambitious crusades to get fit and lose weight. For most, this involves dusting the cobwebs off their running trainers and hitting the road. After all, running’s free, accessible and a great way to improve your cardio. Unfortunately, it can also often contribute to injury – especially is you’re returning to training after a long layoff.  

 Our advice? Focus your time and energy on improving your mobility instead. 

What is mobility? 

 The human body consists of various joints, including your ankles, knees, hips, upper and lower back and shoulders. Each of these is supported by different muscle groups and has a specific range of motion. The term mobility refers to your body’s ability to move each of these joints through their respective ranges of motion. We’re all born with perfect mobility and balance. After all, a child can sit and play comfortably in a squat position for hours. But over time, various factors can hamper our mobility and create imbalances. 

What causes mobility issues? 

 Too much sitting down. According to research from the University of Leicester, the average adult spends 50-70% of their day seated, either at work, travelling, or on the sofa. In this position, the muscles on the front of your body such as your hip flexors and deep chest muscles are contracted, while those on the back of your body such as your glutes are unengaged. This is often compounded by excessive computer and mobile phone usage. 

 Over time these become default states for your muscles, causing imbalances, tightness and weaknesses to develop – all of which compromises your joints’ ability to move through their full ranges of motion. 

 As a result, when you attempt to perform strenuous movement patterns during exercise, your body is forced to overcompensate by relying too heavily on certain muscle groups to offset these imbalances – making you far more susceptible to injury.  

What are the most common problems? 

 A lot of men have very poor ankle mobility, often due to excessive tightness in their calves. This tends to be compounded by significant tightness in the hips and a lack of glute strength – which is particularly problematic for would-be runners, often causing knee and shin pain. Likewise, tight pectorals can lead to weak and unstable shoulder joints and a lack of shoulder mobility. This is particularly dangerous if you’re trying to perform overhead pressing exercises with weights, and can often lead to neck problems and tension headaches.  

How does mobility training help?  

Mobility exercises specifically target these issues. By strengthening weak muscles, loosening tight ones and increasing your joints’ ability to move through their full ranges of motion, you can correct imbalances caused by a sedentary lifestyle, and reduce the risk of picking up frustrating, momentum-halting injuries. 

 The potential benefits don’t end there, however. Improving your mobility can help to combat common ailments such as back and knee pain, improve your quality of sleep and help with the management of longstanding sports injuries.  

How can I include it in my routine? 

 The good news is that even short, 5-10-minute training sessions can make a huge difference. At Back in the Game, we believe that mobility holds the key to unlocking your body’s potential – whether you’re a new joiner who hasn’t exercised in years or a weekend warrior who regularly competes in endurance events. As such, we include it as a key component in all our workouts and training plans.  

 To kick-start your journey to better mobility, try our Mobility Challenge. This free plan consists of workouts featuring exercises that address common mobility problems and help you build a solid foundation for enjoying a variety of physical activities – safe in the knowledge that you’re far less likely to hurt yourself. What’s more, each workout can be completed in just 20 minutes in the comfort of your own home, without any gym equipment.  

So, are you ready to get back in the game?