E46 BMW Social Directory E46 FAQ 3-Series Discussion Forums BMW Photo Gallery BMW 3-Series Technical Information E46 Fanatics - The Ultimate BMW Resource BMW Vendors General E46 Forum The Tire Rack's Tire Wheel Forum Forced Induction Forum The Off-Topic The E46 BMW Showroom For Sale, For Trade or Wanting to Buy

Welcome to the E46Fanatics forums. E46Fanatics is the premiere website for BMW 3 series owners around the world with interactive forums, a geographical enthusiast directory, photo galleries, and technical information for BMW enthusiasts.

You are currently viewing our boards as a guest which gives you limited access to view most discussions and access our other features. By joining our free community you will have access to post topics, communicate privately with other members (PM), respond to polls, upload content and access many other special features. Registration is fast, simple and absolutely free so please, join our community today!

If you have any problems with the registration process or your account login, please contact contact us.

Go Back   E46Fanatics > Everything Else > The Off-Topic > Health & Fitness

Health & Fitness
Discuss any topics related to heath and fitness here.

Reply
 
Thread Tools Search this Thread Rate Thread Display Modes
Old 06-04-2013, 06:39 PM   #1
dabears
Registered User
 
Join Date: Jan 2008
Location: Edmonton/Vernon
Posts: 223
My Ride: 2003 BMW M3
Mobility Talk

Been reading a lot about mobility / joint anatomy over the past week, and really realizing how much of a newb I am regarding how the body functions in an athletic manner.

I'm looking to build a better warmup for myself (not just foam rolling / barbell warmup) and hopefully some of you are secret mobility experts, or maybe are looking to learn yourselves.

First a precursor to what Mobility is and its uses...

Quote:
Mobility, or joint mobility, is the ability to move a limb through the full range of motion--with control. Mobility is based on voluntary movement while flexibility involves static holds and is often dependent upon gravity or passive forces. Mobility demands strength to produce full-range movement, whereas flexibility is passive, thus not strength-dependent. Some authorities refer to mobility as 'active flexibility'. It is possible to have good mobility without being especially flexible, just as one can be flexible with poor mobility, i.e., control. Of the two, mobility is more important. It is better to be inflexible with good mobility than flexible with poor mobility. The percent difference between your mobility and flexibility is the same percent chance of creating a musculo-skeletal injury during physical activities.

Sports, recreational activities and other daily physical practices can result in reduced range of movement in any participating joint. When the joint is unable to move through its full range, we call it compromised. When compromised movement is present in a joint, surrounding joints take up the slack, creating extra stress all around. A typical example are immobile ankles and feet underlying stress and injury to the knees, hips, and lumbar spine. It's a cascade effect, albeit in reverse: the body tissues are held together with sheets of connective tissue called fascia, so stress extends upwards from the feet. Poor mobility in one area can cause pain and stress in seemingly unrelated areas, but once fascial anatomy is understood, the idea that immobile feet could cause neck or shoulder stiffness is no longer a conundrum.

Mobility work reduces the potential body imbalances inherent in our athletic and recreational pursuits. For example, it's widely accepted that running for distance shortens the hamstrings, calf muscles and hip flexors, resulting in decreased free movement in simple full-range exercises, such as bodyweight squats. Well-documented is the compromised range produced by heavy weight-lifting and body building strength sports--yet, properly conducted, weight training can improve range of motion! All too often, in practice, weight lifters endow themselves with tight, restrictive movement by over emphasizing short-range movements and excessive hypertrophy. Worse, especially in the U.S., is that ubiquitous non-activity: sitting. Sitting in a chair, at a desk, while hunching over a computer is a recipe for a compromised structure full of imbalance and continual pain.

The solution? A joint mobility program. Joint mobility exercise stimulates and circulates the synovial fluid in the bursa, which 'washes' the joint. The joints have no direct blood supply and are nourished by this synovial fluid, which simultaneously removes waste products. Joint salts, or calcium deposits, are dissolved and dispersed with the same gentle, high-repetition movement patterns. Properly learned, joint mobility can restore complete freedom of motion to the ankles, knees, hips, spine, shoulders, neck, elbows, wrists and fingers. It's especially important to keep the spine supple and free and if there were such a thing as a fountain of youth, joint mobility exercises come very close.

Use mobility exercises as a warm up, an active recovery during other activities, or as a stand-alone workout. You can rejuvenate yourself and reclaim the movement of a child with a good joint mobility program. Joint mobility makes a wonderful, energizing morning recharge and sets the day up on the right foot.
Some resources that I've found useful so far:

The Essential Eight - Eight Mobility Drills Everyone Should Do

Quick 2 Minute Pre-Squat/Deadlift/Training Hip Opener


Mobility WOD's

Anyone have any other good quick mobility exercises that get you prepared to lift heavy?
__________________
dabears is offline   Reply With Quote
Old 06-04-2013, 07:13 PM   #2
Silversixspeed
Registered User
 
Join Date: Sep 2012
Location: Eden Prairie, MN
Posts: 85
My Ride: Too many to list
Interesting, might have to give this stuff a try. My mobility, and flexibility, are terrible.
Silversixspeed is offline   Reply With Quote
Old 06-04-2013, 10:29 PM   #3
z00
Registered User
 
Join Date: Oct 2009
Location: Where real estate is expensive
Posts: 340
My Ride: E46 M3 Manual
I thought stretching before working out weakens the muscles and it's supposed to be done only after working out. I have been foam rolling and warming up with light weights.

Not sure about lifting, but I know for running there were a couple of studies that show stretching before running does not reduce the risk of injury.

So, stretch or don't stretch before lifting?
z00 is offline   Reply With Quote
Old 06-04-2013, 10:58 PM   #4
nineeight9898
Registered User
 
Join Date: Aug 2010
Location: Grafton, MA
Posts: 6
My Ride: 2000 BMW 323Ci
Mobility Talk

Integrate some suspension training (TRX). It's made a huge impact on my balance and mobility.


Sent from BimmerApp mobile app
nineeight9898 is offline   Reply With Quote
Old 06-04-2013, 11:32 PM   #5
DylloS
Registered User
 
Join Date: Apr 2004
Location: NY
Posts: 672
My Ride: nothing
Mobilitywod.com
DylloS is offline   Reply With Quote
Old 06-05-2013, 02:18 AM   #6
Sensi09
Registered User
 
Join Date: Jul 2006
Location: So Cal
Posts: 77
My Ride: __
I stretch all the time and consider myself decently flexible, but would want to be somewhat warmed up before getting into the position shown in the video.

Prolonged stretching may be bad if you're going for max lifts, but light stretching doesn't hurt IMO. For most cases I don't feel comfortable if I don't stretch a bit as I'm warming up.
Sensi09 is offline   Reply With Quote
Old 06-05-2013, 04:52 PM   #7
dabears
Registered User
 
Join Date: Jan 2008
Location: Edmonton/Vernon
Posts: 223
My Ride: 2003 BMW M3
I think I'll be doing this today after a foam roll to get blood flowing.

I'm hoping by adding mobility (specifically for adductors, hip flexors, etc.) it will help both my squat depth, hip positioning for deadlifts, and my skating stride in hockey
__________________
dabears is offline   Reply With Quote
Reply

Thread Tools Search this Thread
Search this Thread:

Advanced Search
Display Modes Rate This Thread
Rate This Thread:

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Censor is ON





All times are GMT -5. The time now is 12:30 AM.


Powered by vBulletin® Version 3.8.7
Copyright ©2000 - 2014, vBulletin Solutions, Inc.
(c) 1999 - 2011 performanceIX Inc - privacy policy - terms of use