Basic Flexibility and Mobility guide for beginners.

Flexibility and Mobility

Flexibility and Mobility is one of the keys to longevity in training being mobile and being able to move freely will allow you to maximize your progression in anything you do whatever it's increasing the size of your muscles, building strength, developing skill or just improving your posture.

How much mobility and flexibility you actually need depends on your specific goals and preconditions a person who just wants to stay healthy and aim for good posture doesn't need to achieve a split or other advanced mobility and flexibility skill however, there are some fundamental movements every person should be able to do because everyone will benefit from them they are like basic of flexibility and mobility one of those movements are Raise your hand straight arms.

Shoulder flexibility and mobility

The movement we mentioned above raise your straight arms above your head while keeping your spine neutral like shoulder mobility you won't be able to build a straight and nearly vertical line with your arm and torso but compensated by extending your spine this lack in mobility is also the main issue when people aren't able to hold a straight handstand or to do an overhead press without massively arching their backs to work on your shoulder mobility. You just lay yourself on your stomach and lift your arms while you tilt your pelvis backwards and press your chest against the ground this will ensure that you only lift your arms and avoid to extend your spine this look way easier than it is so, if you aren't able to lift your arms yet your can start on an object which will increase the distance between you and the ground a little bit from there you can work your way up until you can do this exercise on the ground. Ofcourse it's also possible to do this exercise on the ground from the beginning even if you can't raise your arms yet as long as you tense your muscles and focus your mind on the tension you will improve your mobility and flexibility of your shoulder.

Spine Flexibility and Mobility

Now, we take a look at the spine a good spine is stable but also mobile no matter if you bend or extend it the goal.

• In this exercise is to build a C shaped curve in both direction. But keep in mind that it's normal that you reach a greater range of motion in the flexion then it the extension.
• The next movement is touching your toes you can do this while standing or sitting on the ground it's not necessary to hold your back straight because this movement is not only about leg and hip flexibility but also about your spine mobility.
• If you aren't able to do this you just start with your current range of motion and the position over time you try to increase the range of motion step-by-step.

Glutes and hip flexibility

The next thing you should be able to do is the active deep Squat.

The active deep squat is one of the most natural human movement pattern now a day's most people are used to sitting on a chair for many hours of the day so, it's no wonder why they lost their ability to squat deep often. They can't get deeper than 90 degree and if they try they compensate their lack of mobility and flexibility by lifting their heels and rounding their spine letting their knees collapse inward and moving their upper body forward instead of bending their hips and please.

To get better at the deep squat we suggest you to practice assistance squat with holding yourself onto an object like vertical pipe. There is also a article on boosting strength with squat by clicking here you can learn basic how to do perfect squat. In assistance squat you won't fall backward if you go deeper than you are use to . Hold this position to let your body adapt to it always remember to

• Keep your spine straight out.
• Won't rotate your hips.
• Keep your heels on the ground.

In this position tried to tense all muscles that keep you from falling backward like the tibialis anterior and the hip flexor.

Advance shoulder Flexibility

If you should be able to raise your arms above your head you should also be able to move them in the opposite direction. Grab a stick about shoulder height and extend your shoulder as much as you possible the goal is to extend your arms to about 60 degree if you can't reach that position you can hold your current position and try to increase the range of motion every time you do it.

Another way to increase you range of motion in this movement is by sitting on the ground and push yourself forward while your hands stay on the ground. Here you also try to increase motion from workout to workout step-by-step in general mobility and flexibility is something that needs time and sometimes it might feel like you wont't move forward but this is normal and necessary to improve over time.

Wrist mobility

The last recommendation is about the wrists your wrists should be mobile but also strong first. We take a look at the wrist extension if you get wrist problems from doing push-ups on ground but also harder exercise like handstand you should work on your wrist flexibility and stability by reducing the pressure at the beginning and increase it step-by-step by shifting your weight in this way you can adjust the amount of weight you apply to the wrists. With this method you let the structures of your wrist time to adapt to the pressure over time you can apply more pressure step by step when it comes to the wrist flexion you also apply pressure to it step by step the only difference is that this position is much harder than the extensions. So, only apply a little bit pressure and do it dynamically in the beginning the more you take your wrists away from your body and apart from each other and the more you lean forward the hard of this exercise gets.

Ofcourse there are many other ways and exercises to improve the movement and build a well-trained flexible and healthy body. In our new mobility and flexibility program we go more into detail and address all of those points no matter if you are beginner or already pretty mobiled and flexible.

The program is divided into three levels and come with mobility and flexibility flows as well as single and locomotion exercise. We also include advance mobility and flexibility training for exercises like Splits, V-sit and Press handstand. So no matter if you want

1. Improve your posture.
2. Work against Imbalance.
3. Work against Weak points.
4. Learn skills
5. Recover from injuries

Our mobility and flexibility programs will fit your needs.

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