2BenefitsOfMobility

Vorsprung makes particular and clear definitions between flexibility, agility and mobility. As the English language does, in-fact. However, many within sports coaching and exercise muddle, mix and make the three undistinguishable.

At Vorsprung, mobility is the key component to over-all well-being. While mobility training is often relegated to the warm-up or cool-down portion of a work-out, Vorsprung and other sources clearly identify, that, its benefits are both broad and impactful. From enhancing neuro-muscular control, to improving hormonal balance, sleep and even cognitive function.

Mobility should be considered a fundamental pillar to any fitness or wellness routine.

Additionally, its preventive and performance-enhancing qualities make it indispensable to athletes and non-athletes alike.

As with Vorsprung mobility drills, Vorsprung’s mobility exercises strengthen, whilst increasing range. Plus, with Vorsprung’s unique neuro-dynamic element, mobility with Vorsprung becomes a cerebral well-being exercise. Even Vorsprung’s pre-race emphasis on speed, short fast bursts or hill sprints pale alongside Vorsprung‘s mobility drills and exercises, which, engage neuro-muscular activities far better suited to sports activity preparations.

It’s no secret, that, lack of hip mobility is the biggest restriction to people’s progress in exercise and daily activities.

Vorsprung Neuro-Dynamic Practice:

Vorsprung‘s mobility work-out begins with people’s static and everyday movements, where, we can observe their mobility. However, because our work is centred on neuro-dynamics, our evaluations go deeper than simply observing physical restrictions in mobility. With our neuro-dynamic skills, we can observe areas lacking in people’s communication network, as well.

Through conversations we can evaluate physical weaknesses and lack of mobility, too. Sentence structure, ability to converse and how people leave their clothes or valuables in the consulting room: these are all indicators of the levels of various conditions, such as; Dyslexia, Dyspraxia, Autism, OCD, ADHD, Asperger’s, social anxiety, depression et al….

Our observations and conversations, can begin to build a picture of the person’s physical weaknesses, as well as, problems with their brain communication pathways.

We have found, through our work over the last three decades, clear links between Dyslexia, Dyspraxia, Autism, OCD, ADHD, Asperger’s, social anxiety, depression et al and the lack of mobility or physical weaknesses.

At Vorsprung, (in one-fell-swoop) our mobility work-outs can enhance physical mobility, increase strength and reduce the symptoms related to Dyslexia, Dyspraxia, Autism, OCD, ADHD, Asperger’s, social anxiety, depression et al…

We see proper movement and physical activity as being crucial for maintaining over-all health and well-being as well as the ability to reduce symptoms relating to Dyslexia, Dyspraxia, Autism, OCD, ADHD, Asperger’s, social anxiety, depression et al. For this reason, and in-light of the multiple benefits, mobility training plays a vital role in maintaining independence, preventing injuries and improving performance in various activities.

Vorsprung Mobility Training:

Vorsprung mobility training refers to exercises and movements designed to improve joint flexibility, range of motion, and over-all ease of movement. It focuses on enhancing the mobility of specific joints and muscle groups, helping individuals to move more freely and efficiently.

Additionally, helping strengthen and stabilising joints, improving movement and posture. Vorsprung mobility training focuses on active, dynamic movements that target specific areas of the body. It involves performing exercises that mimic real-life movements and functional patterns, enhancing over-all mobility and movement quality.

While flexibility primarily refers to the length and extensibility of muscles, mobility encompasses a wider range of factors, including joint mobility, muscle strength, co-ordination and proprioception. Which is why Vorsprung places so much more emphasis on this mode of exercise and training than any other.

By improving mobility, individuals can perform daily activities with ease, move more efficiently, gain strength and reduce the risk of injury.

The Benefits of Mobility Training:

1. Enhancing Neuro-Muscular Efficiency
Neuro-muscular efficiency refers to the ability of the nervous system to recruit the correct muscle fibres at the appropriate time to perform a movement effectively and safely. High neuro-muscular efficiency allows for better movement patterns, reduced energy expenditure and improved athletic performance. Neuro-muscular efficiency improves motor control, proprioception and energy-efficient movement patterns.

Mobility training enhances proprioception and motor control by challenging the body to move through diverse and often under-utilised planes of motion. Studies have shown that mobility-focused exercises stimulate neural pathways involved in motor planning and co-ordination. For instance, a study published in the Journal of Strength and Conditioning Research found, that, dynamic mobility drills improved proprioceptive acuity and inter-muscular co-ordination, particularly in compound movements (Behm & Chaouachi, 2011).

2. Improved Performance
By increasing joint range of motion and enhancing muscle activation, mobility training can significantly enhance athletic performance. It allows individuals to move more efficiently, perform exercises with better form and generate more power.

3. Enhanced Functional Movement
Mobility training focuses on movements that replicate real-life activities, enabling individuals to perform daily tasks more easily and safely. It improves functional movement patterns such as squatting, lifting, reaching and bending, making these activities more efficient and less taxing on the body.

4. Reduced Muscle Imbalances
Regular mobility training helps to identify and correct muscle imbalances. Imbalances in muscle strength and flexibility can lead to compensations and poor movement mechanics, increasing the risk of injuries. By addressing these imbalances, mobility training promotes more balanced strength and flexibility ratios.

5. Improved Posture and Alignment
Poor posture and alignment can lead to various musculoskeletal issues and chronic pain. Mobility training focuses on improving posture, aligning the body correctly (when improvements are possible) and promoting optimal movement mechanics. It helps to reduce the strain on muscles, joints and connective tissues, resulting in improved posture and decreased pain.

6. Enhanced Joint Health
Regular mobility training helps to increase blood flow to the joints, nourishing the cartilage and promoting joint health. It, also, helps to reduce joint stiffness and improve joint lubrication, allowing for smoother and pain-free movement.

7. Improved Circulatory and Lymphatic Function
Dynamic movements and exercises involved in mobility training help to improve blood circulation throughout the body. Increased blood flow ensures proper oxygen and nutrient supply to the muscles, promoting faster recovery and better over-all health.

Dynamic mobility drills often involve full-body, rhythmical movement patterns that engage muscle pumps and enhance fluid transport. This is particularly relevant to venous return and lymphatic drainage.

A 2018 study in Frontiers in Physiology highlighted how rhythmic, joint-focused movements improve endothelial function and capillarisation in skeletal muscle (Groot et al., 2018). This mechanism helps in nutrient delivery and metabolic waste removal, contributing to faster recovery and enhanced immune function.

In short, circulatory and lymphatic function enhances blood flow and waste removal through full-body motion

8. Enhanced Mind-Body Connection
Mobility training requires focus, body awareness, and proper breathing techniques. It helps individuals develop a stronger mind-body connection, improving co-ordination, balance and proprioception.

9. Hormonal Modulation and Stress Reduction
Hormonal Modulation reduces cortisol and increases serotonin via parasympathetic activation.

Mobility routines have enormous benefits to the neuro-endocrine system.

Unlike high-intensity training, mobility exercises often activate the parasympathetic nervous system. This down-regulates stress hormones like cortisol while up-regulating restorative hormones such as serotonin and dopamine.

Research published in Psychoneuroendocrinology showed that low-intensity, mindful movement routines reduced salivary cortisol levels significantly in stressed individuals (Pascoe et al., 2017). Although the study focused on yoga, the over-lap in mobility-focused elements such as controlled breathing and deep stretching validates the transference of these findings.

10. Better Sleep Quality
Sleep quality decreases muscle tension and improves sleep latency and efficiency.

Mobility routines often serve as low-arousal activities, that, help signal the body to transition into a restful state. These routines reduce muscle tension and enhance vagal tone, which are essential components for initiating and maintaining sleep.

A 2020 meta-analysis in Sleep Medicine Reviews concluded that pre-sleep mobility and stretching routines significantly improved sleep onset latency and sleep efficiency (Chen et al., 2020). Participants reported fewer awakenings during the night and more consistent sleep-wake cycles.

11. Increased Cognitive Performance
Cognitive performance stimulates brain regions linked to focus, memory and learning.

Engaging in mobility training enhances not just physical fluidity, but, cognitive agility as well. This is especially relevant for exercises that involve co-ordination, spatial awareness and bilateral integration.

A study in Neuroscience Letters showed, that, mobility-focused movement tasks activated regions of the brain associated with executive function and working memory (Best, 2010). Complex mobility drills challenge the prefrontal cortex and cerebellum, resulting in enhanced focus and problem-solving abilities.

12. Delayed Onset of Sarcopenia and Joint Degeneration
Delayed Sarcopenia maintains joint and muscle function to combat age-related decline.

Sarcopenia (the age-related loss of muscle mass and function) is typically addressed through resistance training. However, mobility work supports joint integrity and synovial fluid production, which are crucial for maintaining movement quality in aging populations.

According to a longitudinal study in The Journals of Gerontology, individuals who engaged in regular mobility and flexibility training maintained greater joint function and muscle activation into older age compared to those who did not (Paterson & Warburton, 2010). This preventive aspect of mobility training is critical for maintaining independence in aging populations.

Skill acquisition improves movement literacy and accelerates learning of new motor tasks.

Mobility training improves the ability to learn new motor skills by refining the body’s movement literacy. A well mobilised body can adapt more quickly to new demands, whether in sports, rehabilitation or daily tasks.

Research in the Journal of Motor Behaviour demonstrated, that, subjects with higher mobility scores adapted more quickly to novel movement tasks, showing better retention and performance metrics (Schmidt & Lee, 2011). This suggests a strong correlation between mobility and the rate of skill acquisition.

14. Injury Prevention
Mobility training helps to improve joint stability and flexibility, reducing the risk of muscle strains, sprains and other injuries. It helps to maintain proper body alignment and posture, minimising the impact on joints during movements.

Who can benefit from mobility training?
Anyone can benefit from mobility training, regardless of age or fitness level. Whether you are an athlete looking to optimise performance, a fitness enthusiast aiming to prevent injuries, or someone seeking to improve their everyday movement, mobility training can help you enhance your over-all physical well-being.

Can mobility training help with pain or injury rehabilitation?
Yes, mobility training can be beneficial for pain relief and injury rehabilitation. By improving joint mobility and addressing muscle imbalances, mobility exercises can help reduce pain, enhance recovery and improve functional movement patterns.

Is mobility training useful even if I'm not involved in sports or exercise?
Absolutely! Mobility training has benefits beyond sports and exercise. Improved mobility can enhance your daily activities, whether it's performing household chores, lifting heavy objects or simply moving with ease. It promotes better posture, reduces joint stiffness and helps prevent injuries in various day-to-day scenarios.

Can I perform mobility exercises at home or do I need to join a gym?
You can perform mobility exercises at home without the need for a gym membership. Many mobility exercises can be performed using your body weight or minimal equipment.

References:

Behm, D. G. & Chaouachi, A., 2011. A review of the acute effects of static and dynamic stretching on performance. Journal of Strength and Conditioning Research, 25(12), pp. 3045-3053.

Chen, M. C., Liu, H. E. & Huang, H. Y., 2020. Effects of stretching and mobility exercises on sleep quality: A systematic review and meta-analysis. Sleep Medicine Reviews, 53, p.101300.

Groot, P. C., Bleeker, M. W. & Hopman, M. T., 2018. Magnitude and time course of arterial adaptations to training. Frontiers in Physiology, 9, p.1652.

Pascoe, M. C., Thompson, D. R., Jenkins, Z. M. & Ski, C. F., 2017. Mindfulness mediates the physiological markers of stress: Systematic review and meta-analysis. Psychoneuroendocrinology, 86, pp.152-168.

Paterson, D. H. & Warburton, D. E., 2010. Physical activity and functional limitations in older adults: A systematic review related to Canada’s Physical Activity Guidelines. The Journals of Gerontology: Series A, 65(5), pp.526-534.

Schmidt, R. A. & Lee, T. D., 2011. Motor Control and Learning: A Behavioral Emphasis. 5th ed. Champaign, IL: Human Kinetics.

Best, J. R., 2010. Effects of physical activity on children’s executive function: Contributions of experimental research on aerobic exercise. Developmental Review, 30(4), pp.331-351.”

2. Benefits Of Mobility