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What is stability and mobility training?


Both stability and mobility training have become popular in the last few years as athletes and gym goers try to find an edge to help improve athletic performance and improve recovery. Lets go into each exercise type individually and then dissect the differences.



Stability Training



What is Stability Training?

Stability training is a form of exercise that focuses on improving the body's ability to maintain balance and control movement. This type of training targets the body's core muscles, which include the abdominals, obliques, lower back, and hip muscles. The goal of stability training is to improve the body's ability to maintain stability during movement and reduce the risk of injury.


Why is Stability Training Important?

Stability is an essential component of any physical activity, from simple tasks like walking to more complex movements like jumping, running, or lifting weights. If your body lacks stability, you may be more prone to falls, sprains, and other injuries. Additionally, a lack of stability can also affect your performance in sports and other physical activities.


Stability training can help improve balance, coordination, and overall body control. By strengthening the core muscles, stability training can also help reduce the risk of injury and improve performance in various physical activities. Additionally, stability training can also improve posture, which can lead to reduced pain and discomfort in the back, neck, and shoulders.


Types of Stability Training Exercises

There are many different types of stability training exercises, each targeting different areas of the body. Some of the most common stability training exercises include:


Planks - Planks are a simple exercise that targets the core muscles. To perform a plank, start in a push-up position and hold your body in a straight line for as long as possible.


Single-leg balance - Single-leg balance exercises target the muscles in the hips, glutes, and legs. To perform this exercise, stand on one leg and hold the position for as long as possible.


Stability ball exercises - Stability balls can be used to perform a variety of exercises that target the core muscles, including sit-ups, push-ups, and leg curls.


Bosu ball exercises - Bosu balls are half-inflated balls that can be used to perform a variety of exercises that challenge balance and stability.


Yoga poses - Yoga poses, such as tree pose and warrior III, can help improve balance and stability.


"The goal of stability training is to improve the body's ability to maintain stability during movement and reduce the risk of injury".

Incorporating Stability Training into Your Workout Routine

Stability training can be incorporated into your workout routine in several ways. One option is to dedicate a portion of your workout to stability training exercises. Another option is to incorporate stability exercises into your regular exercises. For example, you can perform squats or lunges while standing on a Bosu ball or stability ball. Talking with one of our in house Personal Trainers we can guide you on how to incorporate this seamlessly into your regular workout routine.


It's important to note that stability training should be incorporated gradually into your workout routine. Start with simple exercises and gradually increase the difficulty as your body becomes more accustomed to the movements.


Conclusion

Stability training should be an essential component of any workout routine. By improving balance, coordination, and overall body control, stability training can help reduce the risk of injury and improve performance in various physical activities. If you're looking to incorporate stability training into your workout routine, start with simple exercises and gradually increase the difficulty. With regular practice, stability training can help you achieve your fitness goals and improve your overall health.



Mobility Training

What is Mobility Training? Mobility training is a form of exercise that focuses on improving the flexibility and range of motion in your joints and muscles. Unlike traditional stretching exercises, which focus on holding static positions, mobility training involves moving your body through a full range of motion. This type of training can help improve your balance, coordination, and overall physical performance. Why is Mobility Training Important? Mobility is an essential component of physical health, as it allows you to move freely and perform everyday tasks with ease. As we age, our joints and muscles can become stiff and less flexible, which can lead to a range of health issues, such as pain, injury, and reduced mobility. Mobility training can help prevent these issues by keeping your joints and muscles flexible and healthy. In addition to improving your physical health, mobility training can also have mental health benefits. Moving your body through a full range of motion can help reduce stress and improve your overall mood. Types of Mobility Training Exercises There are many different types of mobility training exercises, each targeting different areas of the body. Some of the most common mobility training exercises include: Foam rolling - Foam rolling is a self-massage technique that can help release tension and tightness in your muscles. Dynamic stretching - Dynamic stretching involves moving your body through a full range of motion, such as lunges, squats, and leg swings. Yoga - Yoga poses can help improve flexibility and mobility in your joints and muscles. Resistance band exercises - Resistance band exercises can help improve your range of motion by providing resistance as you move your body through different positions.


"Mobility training is a form of exercise that focuses on improving the flexibility and range of motion in your joints and muscles".

Incorporating Mobility Training into Your Workout Routine Mobility training can be incorporated into your workout routine in several ways. One option is to dedicate a portion of your workout to mobility training exercises. Another option is to incorporate mobility exercises into your warm-up or cool-down routine. Both are excelent ways to increase ROM and increase xercise performance and exacution. It's important to note that mobility training should be incorporated gradually into your workout routine. Start with simple exercises and gradually increase the difficulty as your body becomes more accustomed to the movements. Our in house Persoanl Trainers are well versed in mobility training and how to utilize the right foam rolling/ Dynamic warm ups to your workout routine. Conclusion Mobility training is an important component of any fitness program. By improving your range of motion, mobility training can help prevent injuries, improve physical performance, and promote overall health and well-being. If you're looking to incorporate mobility training into your workout routine, start with simple exercises and gradually increase the difficulty. With regular practice, mobility training can help you achieve your fitness goals and maintain a healthy, active lifestyle.


So what are the difference between the two?


​Stability training and mobility training are two types of exercises that focus on different aspects of physical fitness. Stability training aims to improve the body's ability to maintain proper alignment and control during movement, while mobility training aims to improve the body's range of motion and flexibility. Here are some key differences between the two:


Focus: Stability training primarily focuses on building strength and control in the muscles and joints that stabilize the body during movement. Mobility training primarily focuses on improving flexibility and range of motion in the joints and muscles.


Exercises: Stability training exercises typically involve static holds, isometric contractions, and balance challenges. Examples include planks, bridges, and single-leg balance exercises. Mobility training exercises typically involve dynamic movements that take joints through a full range of motion. Examples include lunges, leg swings, and shoulder circles.


Benefits: Stability training can improve posture, balance, and overall body control, which can reduce the risk of injury and improve athletic performance. Mobility training can improve flexibility, reduce muscle stiffness, and increase joint range of motion, which can also reduce the risk of injury and improve overall movement quality.


Frequency: Both stability and mobility training can be done on a regular basis, but the frequency and intensity of each type of exercise may vary depending on the individual's goals and fitness level. For example, someone with tight hips may benefit from daily mobility exercises, while someone with a history of ankle sprains may benefit from regular stability training to improve ankle stability.


Overall, stability and mobility training are both important components of a well-rounded fitness program, and incorporating both types of exercises can help improve overall movement quality, reduce the risk of injury, and enhance athletic performance. See a trainer in the club today and see how easy we can incorporate both systems into your workout routine.


Author:


Fraser Gunn


HND Sports Therapy

BSc Sport and Exercise Science

TRX Certified

TPI Certified

Les Mills Instructor - Pump, Attack, Tone, GRIT and Sprint

Personal Trainer and Group Fitness instructor , The GYM @ Milford and The GYM @ Norton


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