Move Better, Live Better: Enhancing Mobility with FS8

Let’s talk about one of the unsung heroes of fitness – mobility. We’re here to demystify what mobility really means, why it’s crucial, and five fun hacks to boost your range of motion with FS8.

Did You Know? Mobility isn’t just being bendy.

Mobility is your body’s ability to move through a full range of motion. It’s not just about doing a perfect split (though props if you can!), but about having joints and muscles that can bend, stretch, and twist without resistance. Think of it as the key that unlocks your overall athleticism.

Why Mobility Matters:

• Injury Prevention: Good mobility helps protect you from unexpected twists and turns, acting like a built-in defense mechanism against injuries.
• Improved Performance: Whether you’re incorporating weights or practicing yoga, better mobility allows for smoother, more controlled movements, enhancing your performance.
• Longevity: Mobility keeps your body agile and functional, helping you maintain an active lifestyle as you age.

4 Ways to Add Mobility Into Everyday Life:

1. Take an FS8 Yoga Restore Class: Incorporate a weekly FS8 Yoga Restore class. These sessions focus on gentle stretches and movements designed to improve joint mobility and muscle elasticity.
2. Stay Active: Avoid prolonged periods of sitting. Take breaks to stand up, stretch, and move around. Your body will thank you!
3. Listen to Your Body: Pay attention to how your body feels during and after workouts. If certain movements feel restricted, ask an instructor about how to improve mobility in those areas.
4. Daily Mobility Routine: Add a short daily mobility routine to your schedule. Simple exercises like ankle flexion, hip openers, and neck circles can make a big difference. Use mobility movements from your favorite FS8 class or get started with this simple 5-minute routine:

• Neck Circles (1 minute) Stand or sit up straight. Slowly rotate your head in a circular motion, first clockwise for 30 seconds, then counterclockwise for 30 seconds.

Tip: Keep movements smooth and controlled, avoiding any sharp or quick motions.

• Shoulder Rolls (1 minute) Stand with feet shoulder-width apart. Roll your shoulders forward in a circular motion for 30 seconds, then reverse the direction and roll them backward for 30 seconds.

Tip: Keep your arms relaxed by your sides and focus on full range of motion.

• Cat-Cow Stretch (1 minute) Get on your hands and knees in a tabletop position. Inhale as you drop your belly toward the floor and lift your head and tailbone (Cow Pose). Exhale as you arch your back toward the ceiling and tuck your chin to your chest (Cat Pose). Repeat for 1 minute.

Tip: Move slowly and coordinate your movements with your breath.

• Hip Circles (1 minute) Stand with your feet hip-width apart. Place your hands on your hips and rotate your hips in a circular motion, first clockwise for 30 seconds, then counterclockwise for 30 seconds.

Tip: Keep your upper body still and focus on moving your hips in a full range of motion.

• Standing Forward Bend (1 minute) Instructions: Stand with your feet together. Inhale, then exhale as you hinge at your hips and reach toward the floor. Let your head and neck relax. Hold the stretch for 1 minute, breathing deeply.

Tip: Bend your knees slightly if needed to avoid straining your lower back.

By prioritizing mobility with FS8, you can improve your physical longevity and enjoy a more active, pain-free life. Implement these tips into your daily routine and discover a new level of strength.

References:

Injury Prevention:

• “The Relationship Between Flexibility and Incidence of Injury in Adolescent Soccer Players” (Hartig, D.E., Henderson, J.M. J Sports Med Phys Fitness. 1999) – Link

Improved Performance:

• “Effects of static stretching on energy cost and running endurance performance” (Wilson, J.M., et al. J Strength Cond Res. 2010) – Link

Longevity:

• “Flexibility and Mortality: The Rancho Bernardo Study” (Chiles Shaffer, N., et al. J Am Geriatr Soc. 2004) – Link