Strength training is an excellent way to combat the effects of aging, but lifting weights is only part of the equation. To maintain flexibility, prevent injuries, and stay pain-free, mobility exercises are essential. These exercises improve your range of motion and enhance the way your body moves, both in workouts and daily life.
Physical therapist Dr. Aaron Horschig advocates pairing strength training with mobility drills for a balanced fitness routine. He highlights three exercises that you can easily incorporate into your regimen. All you need is a light kettlebell or dumbbell and a stable surface for balance. Let’s dive into the details.
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How to Perform Dr. Aaron Horschig’s Three-Move Mobility Routine
Dr. Horschig recommends the kettlebell weight shift, hip airplane, and goblet squat. These simple but effective moves can be performed regularly to improve your mobility and build strength.
1. Kettlebell Weight Shift
Setup:
- Begin by kneeling on a yoga mat.
- Step your right foot out to the side with your toes turned slightly outward.
Execution:
- Squeeze your right glute and rotate your knee outward.
- Shift your weight toward your right foot until you feel a stretch in your groin.
- Hold for 5-10 seconds, then return to the starting position.
Repetitions: Perform five reps on each side.
Trainer Tips: Move slowly and deliberately to maintain control and maximize the stretch.
2. Hip Airplane
Setup:
- Stand behind a stable surface, like a chair or table.
- Position your feet hip-width apart.
Execution:
- Lean forward, placing your hands on the surface, and extend your right leg behind you.
- Align your chest, torso, hips, and leg parallel to the floor.
- Rotate your right hip outward toward the ceiling and hold for 5-10 seconds.
- Rotate inward toward your left leg and hold for 5-10 seconds.
Repetitions: Complete five to ten reps on each side.
Trainer Tips: Focus on moving your pelvis without letting your knee or leg shift.
3. Goblet Squat
Setup:
- Hold a light kettlebell at chest level.
- Stand with your feet hip-width apart.
Execution:
- Set your hips back as though sitting in a chair.
- Bend your knees and lower your tailbone toward the floor.
- Pause at the bottom for 5-10 seconds, then return to standing.
Repetitions: Perform five reps.
Trainer Tips: As you become more comfortable with the movement, gradually sink deeper into the squat for greater mobility.
Benefits of Mobility Training
Mobility training is a vital part of any fitness routine, especially as you age. Here’s why it matters:
- Improved Range of Motion: Enhances flexibility in your joints and muscles, allowing for smoother, more efficient movements.
- Injury Prevention: Reduces the likelihood of strains, sprains, and other injuries during workouts and daily activities.
- Enhanced Balance and Coordination: Strengthens stabilizing muscles, which helps with posture and balance.
- Day-to-Day Functionality: Promotes fluid motion not just in the gym, but in everyday life, making activities like walking and bending easier.
Pair these mobility drills with your strength training program to keep your body strong, flexible, and injury-free for years to come.
