Mobility training is an essential part of any fitness routine, Practiced correctly and consistently, it helps increase and maintain the quality and range of motion and which  prevents injuries or makes them more manageable. There are various types of mobility training, each with its own advantages and disadvantages. In this blog post, we will take a closer look at some of the most popular methods: yoga, weighted mobility training, PNF (Proprioceptive Neuromuscular Facilitation) stretching, static stretching, dynamic stretching, ballistic stretching, and FRC (Functional Range Conditioning).

Yoga

Yoga is a type of mobility training that has been around for thousands of years. It combines stretching, strength, and relaxation techniques to increase flexibility, balance, and mindfulness. The benefits of yoga include improved posture, increased strength, reduced stress, and improved mental clarity. However, one disadvantage of yoga is that it may not be intense enough for those looking to build muscle or improve cardiovascular fitness. It's best to practice yoga in the morning or evening, as it can help to energize or relax the body.

Weighted mobility training

Weighted mobility training involves using weights or resistance bands to improve range of motion and strengthen the body. This type of training can help to increase muscle size and definition, as well as improve balance and coordination. However, it can also put additional stress on the joints and may not be suitable for beginners or those with existing injuries. Weighted mobility training is best done during a strength training session, after a proper warm-up.

PNF (Proprioceptive Neuromuscular Facilitation) stretching

PNF (Proprioceptive Neuromuscular Facilitation) stretching involves contracting and relaxing muscles to improve flexibility and range of motion. It is often used in physical therapy and can help improve strength and coordination. One advantage of PNF stretching is that it can be done with a partner, allowing for deeper stretches and improved results. However, it requires careful technique and should only be done under the guidance of a trained professional. PNF stretching is best done after a workout, as it can help to relax the muscles and improve recovery.

Static stretching

Static stretching involves holding a stretch for a period of time to improve flexibility and range of motion. It is a popular form of mobility training and can be done anywhere, without any equipment. Static stretching can help to reduce muscle tension and improve circulation. However, it should be done after a proper warm-up and not before a workout, as it can decrease muscle power and may increase the risk of injury.

Dynamic stretching

Dynamic stretching involves aamoving through a range of motion to improve flexibility and warm up the body before a workout. It can help to improve coordination and balance and can be a useful tool for athletes. One disadvantage of dynamic stretching is that it requires more coordination and technique than static stretching, and may not be suitable for beginners. Dynamic stretching is best done before a workout, as it can help to activate the muscles and improve performance.

Ballistic stretching

Ballistic stretching involves bouncing or jerking movements to improve range of motion. It is a controversial form of mobility training, as it can increase the risk of injury if not done properly. Ballistic stretching is best left to experienced athletes, as it requires a high level of coordination and technique. It is not recommended for beginners or those with existing injuries.

Functional Range Conditioning (FRC)

Functional Range Conditioning (FRC) is a system of mobility training that focuses on improving joint health and range of motion. It involves controlled movements and is designed to improve strength and flexibility in a functional way focusing on end range strength. The benefits of FRC include improved joint health, increased range of motion, and improved performance in everyday activities. One disadvantage of FRC is that it requires a lot of discipline and dedication to see results. FRC is best done during a regular workout routine, as it can be incorporated into any type of exercise.

Which is best?

In short, there is no absolute best method. There are lots of different types of mobility training beyond this list of 8 and the one that's best for you will depend on your individual goals, current physical abilities, and any medical conditions or injuries you may have. If there is a “Best” it is most likely a combination of all mobility modalities. With consistent effort, investigation and dedication, mobility training can help improve and maintain your flexibility, range of motion, posture, and overall quality of life.

Looking for help ?

If you're looking to improve your mobility, I encourage you to study some of the mobility disciplines discussed in this blog post. If you are curious about the Wholemax Performance mobility perspective wholemaxperformance.com/contact and keep eye out for our ebook series on mobility coming soon!