If you have been exercising at the gym or following workouts at home maybe you have heard it’s important to stretch and mobilise to optimize your performance. Why is it important you may ask yourself and what is the difference between mobilization and stretching?
When you are stretching you are focusing on the muscles;
When you are mobilizing you are focusing on the joints.
Stretching and mobilizing are often used interchangeably but they serve different purposes.
Mobilization refers to our joints and increasing their range of motion (ROM), moving into and out of the ROM, repetition is the key.
An example are squats and arm circles. These movements increase the blood flow to the muscles, warming them up, lubricating the joints. It’s important to do these exercises before any form of exercise, as part of a warm-up, reducing the risk of injury. An example is a rusty hinge: without lubrication it will hardly move; give it some oil and keep on moving it backwards and forwards and it eventually becomes supple!
Stretching refers to muscles and the goal of increasing the length and flexibility. Stretching is static, holding the position for at least 20 seconds.
Stretching improves long-term flexibility, reduces muscle tightness, and aids in cooling down, reducing the risk of injury. Stretch after exercising: your muscles are more pliable because they are warm. Examples are hamstring stretch, quad stretch and child’s pose.
Stretching and mobility work are essential for maintaining a healthy, functional body, particularly as you age or if you spend long periods sitting down.
Try and incorporate them into your daily routine. It doesn’t have to be long. 10 to 18 minutes a few times a week is enough to see a positive effect!