As we get older how important are mobility sessions to the longevity of your outdoor exercise pursuits?
Should you bother with a structured mobility or stretching program?
I started thinking about this blog on my way to check the surf today. I had done my routine morning wake up mobility but was still feeling a bit stiff from the week's work outs. I had missed a couple of my evening mobility sessions . Overall I am committed to staying with my daily exercise, yet if I were to miss something it is always the mobility session. Why is this? Do I not think it's a useful tool?
Far from it. In fact I notice a significant difference in how my body feels if I miss some sessions; or alternatively, if I've missed a longer period and start them up again. Without them my body starts feeling inflamed, stiff and less willing to do the other exercise that I really enjoy.
I will get to my "why " about missing them later in the post. For the moment let's explore mobility and stretching and whether you should consider them a regular part of your routine.
Stretching occurs as an involuntary response in many animals , including humans, in a process called pandiculation. This is often combined with yawning and occurs in transition from a resting state to ready the body for activity. It is thought that it resets the neuro-muscular-fascial connections to ready the animal for proper functioning of the locomotive system . While the real functions of a yawn still elude science it is thought that one aspect may be in the resetting of the respiratory muscular and diaphragmatic component of the system.
So clearly a stretch has been with us and our animal cousins as an involuntary response for eons.
But what about stretching as a formal art? Mobility training has been present in yoga and martial arts for thousands of years. The ancient Greeks used stretching to improve performance in their Olympic endeavours. In modern times there has been an evolution in stretching fashion, where one particular form has been predominant. From ballistic (bouncing type stretch movements) to static (prolonged stretching in one position) to dynamic (functional movements that stretch the muscle ), to PNF ( prioprioceptive neuro facilitation).
A summary of the current scientific thoughts on stretching are as follows:
Static stretching may not be necessary. It is probably not good pre-exercise. It may be useful post work out or if you have a niggling area of tightness.
Dynamic stretching is an almost essential component of the pre work out warm up to ready the neuro-musculo-fascial system for work. It may improve performance and reduce injury risk. Pre work out it should incorporate similar movement patterns that will be used in the main working component.
PNF stretching can be used as a specific post work out tool, particularly in areas of injury.
Mobility type programs such as yoga, tai chi, and other "mobile stretching' processes can have benefits on balance, mobility, mental health, reduced falls risk and muscular strength.
So what amongst all these should you consider for your program to keep you doing what you love, for longer?
How should you schedule it?
A short morning routine with the emphasis on getting the muscles warmed up, moving and mobile is a great way to start. 5 minutes is really all you need . Try and get all the joints moving , do a brief easy yoga progression (like a sun salutation) and focus on deep breaths through the nose. Some might like to make this a longer yoga or tai chi session. The key is to do some easy exercises that warm up your muscles , challenge your proprioception with balance exercises, and mobilise the joints, tendons, muscle and fascia in readiness for the day.
Before any workout make sure you are adequately warmed up and then do a 5-10 min block of functional dynamic stretches. For example if you are doing some deadlifts in the main working set you might like to do some good mornings, some inch worms, some banded glut bridges - all utilising that posterior chain and hamstrings that will be engaged through the deadlifts.
In the evening try adding a calming 10-30 mins of mobility before bed. Not only does it reduce that stiff inflamed feeling from worked muscles , it actually improves sleep quality with all of its benefits such as weight control, blood pressure control, and improved mental health to name a few. Most programs I've tried incorporate numerous yoga poses any way: sort of yoga in disguise. So why not just do yoga ? And that's what I've found best: 15-20 minutes of an evening yoga practice. The breathing work is also a great wind down at the end of the day.
So , if I think a regular mobility session is so important, why do I sometimes miss them?
It's about my history of exercise and training. I find it easy to do the stuff that gives me a buzz and makes me feel like I'm working toward some improvement in strength, speed, or performance. I've never felt I "needed" to do regular mobility even though I did it occasionally. So habitually it hasn't been part of my exercise regime. Sound at all familiar?
Well, I've learned that a lot that WAS a part of my regime wasn't good for me. And here is a component I didn't do which is actually GOOD for me. As I get older I can feel that in fact this is an ESSENTIAL part of my day if I want to keep moving and exercising in the outdoors. I can feel how the fascia is connected to all the moving parts in my body and it all just stiffens up if I'm not attentive.
Experiment. Have a go. See how it feels for you.
If you need any help achieving your health and fitness goals and want to keep skiing, surfing, hiking or snowboarding as you get older reach out to Primal Regeneration . I offer Health Coaching specialising in these areas . My background as doctor, Primal Health and Fitness Coach, ski coach and surfer all contribute to my ability to help you on your journey.
