How Many Days a Week Should You Do Mobility Exercises to See Results? A Trainer Explains
'Mobility is extremely important as we age. We typically get stiffer and less mobile, so making sure to maintain motion in our joints and soft tissue is crucial for overall all health,' Karena Wu, doctor of physical therapy, Start TODAY trainer and owner of ActiveCare Physical Therapy, previously TODAY.com. 'Our joints sit the deepest, so motion here means the overlying soft tissue will be more pliable and malleable, which means better control, circulation, range of motion, balance and performance.'
In the Start TODAY app, Wu offers mobility routines that target specific areas, from the low back, to the hips, to the neck and shoulders, plus full-body mobility programs designed to improve range of motion and functional fitness while reducing aches and pains.
Trainer Tip of the Day: Do Mobility Exercises 3 Times a Week
At least three times a week, Wu recommends that people incorporate mobility exercises into their regular routines.
'People forget that stretching and mobilization is a 'workout.' It is an integral part of health and wellness and should be incorporated at least a couple times during the week depending on your condition and health status,' Wu said.
Mobility helps with daily activities, such as walking without falling or getting out of a chair with minimal effort. Having bolstered mobility also improves other types of workouts.
'Having a full range of motion allows for the best muscle activation so exercises can work the soft tissue through the entire range,' Wu explained.
To ease into it, try the Start TODAY app's 4-Week Healthy Aging Workout Plan, which includes mobility training once a week as part of a well-rounded exercise routine.
Why It Matters
As we age, we lose muscle mass, weakening our strength and stability. This can lead to falls with broken bones or injuries from carrying out daily tasks. Having good mobility can prevent painful accidents.
'In my experience, clients that have good mobility have ... less injuries and (are) able to recover more quickly,' Wu said. 'Mobility allows for better neuromuscular communication and improved circulation and blood flow. All of these can help with avoiding injuries and allowing for normal function with no limitations, compensations or perceptions of pain.'
How to Get Started
To boost your mobility, it's important to work your muscles in a range of motion. Some mobility exercises that you can do at home to improve your mobility include:
Single controlled arm circles
Static shoulder stretches
Standing hip controlled articular rotations (CARs)
Leg stretches
Thoracic rotations
Wall chest stretches
Download the Start TODAY app for video demonstrations of mobility exercises like these.
TODAY's Expert Tip of the Day series is all about simple strategies to make life a little easier. Every Monday through Friday, different qualified experts share their best advice on diet, fitness, heart health, mental wellness and more.
This article was originally published on TODAY.com
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