Maintaining Mobility: A Key to Lifelong Athletic Performance
As we age, maintaining mobility becomes increasingly crucial for overall health and athletic performance. Loss of collagen in ligaments and tendons is a natural part of the aging process, but it doesn’t have to mean a decline in physical capability. Dr. Miho Tanaka, director of the Women’s Sports Medicine Program at Mass General Brigham, stresses the importance of proactive training to combat this process.
The Importance of Proactive Training
Dr. Tanaka explains that to counteract the natural loss of collagen, individuals must prioritize flexibility and strength through consistent practices like yoga, dynamic stretching, or tai chi.
Daily Mobility Routines to Incorporate
Here are five routines to integrate into your weekly schedule:
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Dynamic Warm-up (9 minutes)
Experts recommend avoiding static stretching before exercise. A dynamic routine gently stretches muscles through movement, preparing joints and muscle groups for training without compromising performance.
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Yoga at Noon (10 minutes)
Yoga improves flexibility and offers a relaxing effect, helping to reset the body mid-day. This short routine counteracts the negative effects of prolonged sitting and promotes comprehensive relaxation.
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Specific Mobility Session (15-30 minutes)
Mobility should be considered a regular part of your weekly plan, on par with cardio or strength training. This routine gently strengthens and loosens joints to facilitate daily movement. Consistent practice – daily for two to four weeks, then several times a week – is key.
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Pilates to Improve Posture (10-15 minutes)
Good posture requires strong abdominal muscles. Pilates develops this strength, improves spinal mobility, and stabilizes the pelvis. Performing this routine two or three times a week strengthens the structures supporting the neck and back.
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Routine for Runners (20 minutes)
Running provides numerous benefits but can lead to injuries if it’s the sole form of exercise. Combining mobility work with strength training helps prevent aches and pains. Dedicate 20 minutes before or after running to loosen and strengthen the specific joints involved.
Paying Attention to Asymmetry
Dr. Tanaka recommends paying close attention to asymmetric changes in range of motion, such as one shoulder not retracting the same as the other. She as well suggests incorporating eccentric movements – slowing down the weight lowering phase – to challenge muscles as they extend.
Tanaka recommends paying attention to asymmetric changes in range of motion, such as one shoulder not retracting the same as the other. He also suggests incorporating eccentric movements, slowing down the weight lowering phase, to challenge the muscles as they extend.Source: Provided Content
About Dr. Miho Tanaka
Dr. Miho J. Tanaka, MD, PhD is a sports medicine surgeon at Massachusetts General Hospital. She is recognized for her research in patellofemoral (kneecap) disorders and gender-based differences in orthopaedic injuries. Dr. Tanaka treats athletes of all levels and ages, emphasizing patient education and evidence-based treatment. She currently serves as head team physician for the New England Revolution and team physician for the Boston Red Sox and Boston Ballet.
FAQ
What is the importance of dynamic stretching before exercise?
Dynamic stretching prepares joints and muscle groups for training without compromising performance.
How often should I incorporate a specific mobility session?
Mobility work should be a regular part of your weekly plan, similar to cardio or strength training.
What is eccentric movement?
Eccentric movement involves slowing down the weight lowering phase to challenge muscles as they extend.