You may experience stiffness and tightness due to a lack of flexibility and poor mobility, which may make certain activities and motions seem uncomfortable. Maybe you find it too difficult to reach to put groceries away on a high shelf or can’t do certain workouts with the full range of motion necessary. A lack of flexibility shouldn’t stop you from fully participating in life’s activities. Archer Performance Training and Fitness has a program specially designed to help you increase mobility while improving joint health.
As we age, we lose flexibility, affecting our mobility and putting strain on our joints. Even though you can’t stop the aging process, you can include workouts that aim to increase flexibility and mobility in your weekly routine.
What is Flexibility Training?
Flexibility training includes exercises that loosen up your muscles and make your body more limber and flexible. You’ll also have increased mobility if you routinely do flexibility exercises.
Thanks to your enhanced mobility, you will be able to carry out everyday tasks and other workouts with ease and less effort. One of the nicest things about flexibility exercises is that they may prevent muscular pain when your body is restricted in a particular location for a long time, like a long trip or meeting.
Exercises that increase flexibility, often known as range-of-motion exercises or simple stretching, keep your muscles elastic and your joints mobile. Exercises that increase flexibility should feel like pleasant tension. You should never experience pain, just stretching.
A Note from Aaron Archer
To all prospective clients -
I believe we all have untapped potential to achieve our goals and live our best lives. However, sometimes we need expert guidance, motivation and accountability to get us there. That’s why I started Archer Performance – to offer clients the training environment necessary to push past perceived limitations and reach their dreams.
For Elites & “Everyones” -
Whether your aspiration is to win a world championship, to lose the weight you’ve struggled with for years, rebuild your body after an injury, run a 5K for your first time, or gain the strength and agility to excel in your sport – I want to support you in making it happen. I created Archer Performance not simply as a place to exercise, but as a launchpad to transform yourself into the person you wish to become.
Along the way, we’ll educate, encourage and empower you to build life-long healthy habits.
The future you’ve imagined is waiting.
Your partner in success,
Aaron Archer
More FAQs about Flexibility Training for Mobility and Joint Health
What are examples of mobility training used at Archer Performance?
Numerous exercises may be used to support mobility training. A specialized strategy called functional range conditioning helps strengthen the limited range of motion at any given joint.
Many common exercises may increase mobility by simultaneously working various muscle groups. Consider the following examples; imagine moving through the whole range of motion at each joint pain-free, and focus on spending more time in the end ranges:
Performing lunges over their entire range of motion
Standing, kneeling, and floor twists
Shoulder mobility may be significantly increased by doing overhead mobilizations with straight arms (soft motions similar to dynamic stretching). This may also be done with a lying pullover with minimal weight and a straight arm “push down.”
Arm-and-leg circles
Lunges, flys, and rollouts are just a few of the various options available with suspension cables.
Kettlebell workouts, including swings and windmills
The goal of many traditional workouts is to improve mobility. Archer Performance Training and Fitness trainers usually start clients’ sessions with three to four mobility exercises to warm up and strengthen joints. The windmill, which may be done standing up or on one knee, is one of our favorites.
Client edit to give Archer specific examples of mobility training used
What are the benefits of mobility training?
Exercises for joint mobility can increase the range of motion throughout the body, make it simpler to accomplish everyday tasks, decrease injury risk, and improve blood supply to the muscles. Mobility training broadens the range of motions and movements your body is capable of. These include strength, balance, pliability, and flexibility. The greatest method to prevent injury is to use the entire combination.
The diversity of mobility training is one of its best features. Modifying joint mobility exercises to fit your needs and routine is simple.
What’s the difference between mobility and flexibility?
In terms of science, mobility is “proprioception,” or our sense and knowledge of the locations and motions of our bodies. Therefore, mobility training consists of various exercises meant to improve your range of motion, manage the muscles around each joint, and enable more active movement.
Flexibility is the lengthening and stretching of our muscles. Your body can move through a wide variety of motions with less risk of injury, stiffness, and discomfort if you can lengthen and stretch your connective tissue.
Who needs mobility training?
Mobility exercise is beneficial for everyone and is highly adaptable to all levels. Mobility training is valuable for people of all ages, but it is most certainly for seniors.
A noisy door will move more smoothly and quietly by lubricating the hinges with a spray lubricant. Similar to how a rusty bicycle chain would snag and make pedaling difficult until oil is sprayed to smooth it out. The synovial fluid that is already present in our bodies as a natural lubricant aids our joints similarly. Our joints may help the process if we move them. This fluidity not only increases comfort but also protects against several injuries.
If a client wants to climb a mountain or a flight of stairs, run a marathon or just stroll around the block, participate in sports or compete professionally, mobility training can help. It’s an effective kind of training that provides a wide range of workout possibilities to enhance the range of motion subsequently.
How quickly can Archer improve my mobility?
According to studies, people who follow a corrective movement and mobility program for as little as four weeks may noticeably improve their joint function and positioning, eliminating muscle imbalances and lowering their risk of injury.
You’re likely to see benefits quicker if you practice flexibility more regularly. Depending on your present level, even at a frequency of two to three times per week, it can take 3-6 months to see a noticeable difference. You’ll be able to feel these benefits even if they may not be very visible.
There are no shortcuts, and mobility cannot be forced to improve. You’re looking at a good 6 to 18-month time frame to see long-term improvements in your flexibility, particularly ones that are noticeable when you’re not warmed up and pre-stretched.
However, keep in mind that once you reach a new level of mobility, maintaining it requires far less time and work; all you have to do is utilize it.
What type of exercises does Archer Performance use to improve flexibility?
Our basic guidelines for training clients on flexibility include the following:
Stretching should be preceded by at least 10-15 minutes of cardio to warm up.
Only include a stretching routine before a workout if the client’s lack of flexibility impedes performance.
Do post-workout stretches emphasizing the core and lumbar region, focusing mainly on often stiff areas.
In addition, Archer Performance Training and Fitness has vibrating foam rollers, compression pants, and a huge stretch mat to improve your mobility and flexibility.
How does Archer Performance train for joint health?
Even for people with debilitating conditions like arthritis, weightlifting may help relieve and even prevent joint pain, improving joint health.
Your muscles, especially those around your joints, will inevitably grow and become stronger with regular strength training. You can become stronger overall by enabling these muscles to get stronger. Your body will benefit from that strength since it will help stop your joints from aging, allowing them to remain pain-free and completely functioning for longer. Contrary to common opinion, utilizing your joints daily will make them healthier and fully functioning for longer than not using them.
It’s essential to keep in mind that these positive outcomes are only attainable if you practice weightlifting safely to prevent injury. For you to benefit from your workout, your body’s many moving parts must cooperate correctly since it has so many. Weightlifting promotes general joint health and long-term pain alleviation when done correctly and regularly. Archer Performance Training and Fitness will develop a program specifically for your unique needs to ensure you are improving or maintaining healthy joints. Call us today to learn more!
Does strength training help joints?
Despite a common belief, regular weightlifting does not result in joint pain. Instead, one of the main advantages of weightlifting is a decrease in joint pain. According to research, those with arthritis who also exercise and lift weights report less discomfort overall than those who do not. Regular weightlifting helps to relax tight, achy joints because of the movement of the strengthening exercises. Strength training provides treatment for patients with various conditions that lead to inflamed joints, not only those with arthritis. This enables them to feel less stiff and more relaxed.
Another effective strategy for preventing pain is strength training. It makes your muscles and joints more flexible and enables them to retain a greater range of motion, lowering your risk of joint pain in the future.
The muscles around the joints also contribute to the alleviation of joint pain. These muscles are targeted explicitly by weightlifting, strengthening them and enabling them to work to their maximum potential. When those muscles function normally, they can support the weight of the pressure, relieving your joints of any unnecessary strain.
As your muscles grow stronger when you regularly strength train, you’ll notice that any joint discomfort gradually goes away.
Why is joint mobility important?
With joint mobility training, you can strengthen your joints and even slow the aging process by providing them with “fuel” from outside energy. You may feel even younger by including joint mobility training in your weekly workout routine. For example, you can improve hip mobility that might prohibit you from an active lifestyle, a common issue for many people.
Can Archer Performance help stop stiffness and improve mobility as I age?
Maintaining your physical and emotional well-being requires remaining active, and Archer Performance Training and Fitness is here to help you with that. Your muscle, bone, and joint health, which deteriorates gradually as you age, are preserved by staying mobile. Additionally, keeping your mobility might enable you to go on enjoying your favorite activities.
Age-related changes to joints, muscles, and bones are reversible. You’ll feel better moving about on a daily basis and be able to resume the activities and lifestyle you like if you start leading an active lifestyle. Our flexibility and mobility training can help you trade tight muscles for flexible muscles with static stretching and other exercises. Our primary focus is helping you live life to the fullest through an active and healthy lifestyle.
Call us today to learn more about flexibility and mobility training for joint health at Archer Performance and Fitness Training. We are here to help you get the results you want and live the life you deserve.
