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Your body is the living, breathing vehicle you rely on to navigate your life, so maintaining mobility is an essential part of your overall well-being.
Unfortunately, one-size-fits-all workouts often fall short of delivering a functional, pain-free range of motion. The good news is that creating an effective, personalized mobility routine can be simple and time efficient.
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For more comprehensive results, assess yourself doing exercises from allsix categories of functional human movement: squatting, hinging, pushing, pulling, rotating and core stabilization (see video above).
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For example, if you found limitations in your ability to squat and you are an avid golfer who would like to improve mobility to play better, consider framing one of your goals like this: I will improve my hip mobility and knee stability to be able to squat down to pick up my ball, swing my club and walk the course with greater ease.
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Your mobility routine should include eight to 12 exercises that give your body the chance to practice a full range of motion while also zeroing in on the target areas identified in your assessment.
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Personalized mobility is much more effective and efficient than one-size-fits-all training, so you do not need to spend hours each week on it. With the right mobility plan, you can achieve results in less than an hour a week spread out over days. For instance, you could practice a 10-minute routine three times per week or afive-minute routinefive times per week while also repeating two or three targeted exercises in shorter one- or two-minute spurts daily.
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Your mobility training should be designed to fit seamlessly into your daily life to avoid any barriers to consistency. One of the best ways to do that is throughhabit stacking, a technique that involves performing the desired new habit just before, during or after an ingrained habit, and pairing them together in a way that makes maintaining the new habit easier. To do this, stack your targeted mobility exercises with daily habits such as brushing your teeth, making the bed or putting on shoes.
Consistency is the most critical factor in seeing improvement. Set reminders on your smart devices and take the habit-stacking advice from the preceding step to integrate your mobility exercises into your daily routine. If you struggle with accountability, get a friend to practice with you.
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By following these 10 steps, you can design a personalized mobility routine that fits your lifestyle, addresses your unique needs and helps you achieve lasting results. Your body will thank you for it!
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