Recently, looking over my shoulder to back up my car has been a pain. An actual pain, in my neck. And I know exactly why.
I have a fairly robust recovery protocol that I do 3-5 times a week. I foam roll, then I have some stretches and mobility movements that I learned from my DPT, Kyle Brunelle (shameless plug-Renegade Movement and Performance) and the whole thing takes about 20 minutes.
Lately, life has gotten in the way and it has been difficult just finding the time for fitness, so recovery has gone out the door. Now, my body is telling me to make the time or else it will break. And this is a promise that I know for certain my body will follow through on because it’s a pattern that I have played out my entire life as an athlete.
Well, at 53, injuries happen faster and healing takes longer. And while I don’t have a lot of time for recovery, I’ve learned that if I don’t make it a priority….I will get an injury.
Why am I stammering on about my own recovery? Because most of you are in the same place in life that I am. We are juggling career demands, caregiving to either elderly parents or children or both, and just getting enough time for fitness and nutrion is a struggle.
I want to share with you some reasons why you should put it at the top of the list again. And I’ll back it up with a little science.
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Understanding the Trinity: Flexibility, Mobility, and Active Recovery
Flexibility: More Than Just Stretching
Flexibility isn’t just about doing splits or touching your toes. It’s about:
– Being able to bend down to pick up your grandchild
– Reaching that top shelf without pain
– Getting up from the floor with ease
– Moving through your day without feeling stiff and restricted
Mobility: Your Freedom to Move
While flexibility is about how far your muscles can stretch, mobility is about how well your joints move. Good mobility means:
– Walking up stairs without knee pain
– Reaching behind your back to fasten a necklace
– Getting in and out of your car comfortably
– Maintaining balance on uneven surfaces
Active Recovery: Your Body’s Reset Button
Think of active recovery as pressing the refresh button on your body. It’s not about lying on the couch watching TV (though we all need that sometimes!). It’s about:
– Light movement that promotes healing
– Gentle exercises that reduce stiffness
– Activities that help your body bounce back
– Movements that prevent future injuries
Why These Matter More Than Ever
As we age or deal with injuries, our bodies change. That occasional morning stiffness can become chronic discomfort. But here’s what many don’t realize: these changes aren’t inevitable. They’re often the result of:
– Decreased activity levels
– Poor posture from desk jobs
– Previous injuries that never properly healed
– Compensation patterns that create new problems
Five Reasons why you need to work on flexibility and mobility
1. Better Range of Motion = More Effective Workouts
When you increase your range of motion, you’re not just becoming more flexible – you’re unlocking your body’s full potential:
- Deeper squats engage more muscle fibers
- Full-range pushups build greater chest strength
- Complete shoulder mobility allows for safer overhead lifting
- Improved hip flexibility leads to more powerful movements
Think about a squat. Limited ankle mobility forces you to lean forward, reducing power and increasing strain on your back. Better mobility means better form, which equals better results.
2. Reduced Risk of Injury
Being flexible and mobile isn’t just about preventing injury – it’s about building resilience:
- Muscles that can lengthen and contract properly
- Joints that move through their full range
- Better body awareness and control
- Improved recovery between workouts
Think of it this way: A rubber band that’s pliable is less likely to snap than one that’s stiff and brittle.
3. Increased Power Output
Flexible muscles and mobile joints create a stronger foundation for explosive movements:
- Greater potential energy in stretched muscles
- Improved elastic recoil for explosive movements
- Enhanced force production through full range of motion
- Better transfer of power between muscle groups
Picture a golf swing or a kettlebell swing – the power comes from the ability to load and explode through a full range of motion.
4. Enhanced Recovery
Better flexibility and mobility mean:
- Improved blood flow to muscles
- Faster removal of metabolic waste
- Reduced muscle soreness
- Quicker bounce-back between training sessions
This means you can train harder, more frequently, and more effectively.
5. Better Movement Patterns and Form
Proper mobility leads to:
- More efficient movement patterns
- Improved technique across all exercises
- Better muscle recruitment
- Reduced compensation patterns
When your body moves as designed, every exercise becomes more effective.
The Bottom Line
Flexibility and mobility work isn’t just about being able to touch your toes. It’s about building a foundation that allows you to:
- Lift heavier
- Move faster
- Recover quicker
- Perform better
- Stay injury-free
So stay in the battle guys. Don’t fall for that all or nothing mentality. A little bit is better than nothing.
Lets get flexy and sexy!
PS Our DSC Recharge class is every Thursday at 0800 and Sundays at 8 and 9.
Come work on your flexibility, mobility and get some active recovery with us! No thinking involved. Just show up, kick off your shoes and we will take it from there!