Athletes not only need to maintain their athletic ability and skill to stay at the top of their game but they should also incorporate a mobility routine. Mobility routines are a series of exercises and movements designed to improve joint flexibility, range of motion, and overall mobility. Integrating a regular mobility routine into an athlete’s training regimen offers numerous benefits that can contribute to enhanced performance, injury prevention, and long-term athletic success.
Recently we developed a specific mobility routine for a softball team. The exercises were curated to create a routine to be done before practice and games, as well as on their off days to maintain their mobility. We provided a handout (Click HERE for a copy) for them to use as well as a YouTube video demonstrating the different movements.
While this routine was specifically created for these softball players, they can benefit anyone who wants to improve their overall mobility. On top of these movements, here are five other things you can do to help improve your mobility:
1. Water Intake:
The number one way you can not only improve your mobility but also your overall health is to ensure you are drinking enough water. The individual needs for water intake varies from person to person. Here is a handy calculation that we recommend each day: should drink half your body weight in ounces plus an additional 20 oz of water for every hour of exercise. Example: 200lb person should drink 100oz of water a day.
2. Nutrition:
A balanced diet rich in nutrients, vitamins, and minerals are essential for maintaining joint health and reducing inflammation. Certain nutrients, like omega-3 fatty acids and antioxidants, can help support joint function and tissue repair. Some good foods to incorporate in your diet are salmon or other fatty fish, nuts and seeds, green vegetables, and fruit.
3. Adequate Sleep:
You should prioritize getting sufficient and high-quality sleep. Sleep is crucial for tissue repair, muscle recovery, and overall bodily function, including joint health. We recommend getting at least 8 hours of sleep each night.
4. Manage Your Stress:
Chronic stress can contribute to muscle tension and reduced flexibility. Engage in stress-reduction techniques such as meditation, deep breathing exercises, mindfulness, and yoga to promote relaxation and improve mobility.
5. Movement Breaks:
Many of us, even most athletes, have sedentary jobs. If you find yourself sitting in the same place for an extended amount of time, you will want to develop a habit of taking short breaks throughout the day to stand up, move around, and perform simple stretches.
Incorporating a mobility routine into an athlete’s training plan requires consistency and dedication. By consulting with the professionals at Apex Performance and Chiropractic, we can help design a routine that is appropriate for each induvial athlete’s sport, goals, and current level of mobility. Overall, the investment in a mobility routine can pay off with improved athletic performance, reduced risk of injury, and a more sustainable and fulfilling athletic career.
Apex Performance & Chiropractic Can Help You Develop a Personalized Mobility Routine
If you are an athlete looking to enhance your natural athletic ability and improve stamina and durability – Apex may be the right fit for you. Click below to schedule an appointment today!