Increasing Mobility | Ben Rattley Osteopathy

MY TOP TIPS FOR INCREASING MOBILITY

As an osteopath, i hear this on a weekly basis: "I want to be able to touch my toes" "I want to be more flexible" "I want to be more mobile". SO how do you do it?

Warm up before you stretch 

It's so important to warm your muscles up prior to applying stretch. Stretching 'cold' muscles will not only reduce the effects of mobility based exercise but can lead to injuries such as strains. In order to warm yourself up, i would always recommend a dynamic based start to your activity. Gentle leg swings, Shoulder rolls and jogging on the spot etc... 

Perform stretches little and often

Just like with any training it is all about finding a fine balance. your training needs to be progressive but it is all too easy to 'over do it'. When muscles are over-stretched or over worked, it limits the amount of time in which muscles are able to repair themselves and adapt to the required flexibility. Therefore, ensuring that mobility training is accompanied by regular rest days and different forms of strength training.

How long to hold static stretches?

There is a diverse amount of research available but generally it is advised that static stretches are performed and held for 30 seconds. Once your muscles adapt to the stretch period it can be extended. I recommend regular incremental increases of 5-10 seconds. Always exhale as you reach into the stretch and follow this with a regular breathing pattern. 

Receive manual therapy treatment 

Manual therapy is a great way to improve your mobility and performance. Treatment can not only assist in passive stretching and therefore assist in increasing your mobility. Additionally, manual therapy encourages tissue healing which reduces the risk of injury and maintains good muscular health. Your manual therapist will utilise stretching, massage and manipulation to help you achieve your mobility goals.