Masterful Fitness Architecture: Constructing a Resilient Body in Perimenopause
Part Four
“Improving mobility comes down to a small number of principles. Not a complex soup of concepts and techniques. And the most prominent among these principles, like many things in life, is consistency.”
– Kelly Starrett, Physical Therapist, entrepreneur, best-selling author
As we continue to build the best exercise regimen constructed for perimenopausal women, it’s essential to recognize the multi-faceted role of mobility work. Just like buildings need to be able to flex under environmental pressures to avoid damage, perimenopausal women need to work through a variety of ranges of motion to be unbreakable. Beyond its function in recovery and addressing muscular imbalances, mobility exercises are invaluable in warmups and cooldowns, particularly during strength training sessions. This holistic approach ensures not only enhanced recovery but also injury prevention and optimal workout performance.
Let’s take a look at a few ways to sprinkle mobility into your day, and the benefits of each.
Mobility Work in Warmups
1. Priming Muscles for Activity: Incorporating mobility exercises into warmups is an excellent strategy to prepare the muscles for the upcoming workout. These movements enhance blood flow, increase muscle temperature, and improve elasticity, which is crucial for performance and injury prevention.
2. Enhancing Mind-Muscle Connection: Mobility routines in warmups also help in focusing the mind on the workout ahead. This mental engagement is important for maximizing the effectiveness of the strength training session.
3. Utilizing SMR Techniques Pre-Workout: Self-Myofascial Release (SMR) can be beneficial before a workout to alleviate tightness in muscles. Techniques like foam rolling can release knots and improve range of motion, making it easier to perform exercises with proper form.
Mobility Work in Cooldowns and Recovery
1. Aiding Recovery Post-Workout: Mobility exercises post-workout aid in muscle recovery, helping to alleviate stiffness and promote circulation. This is especially beneficial after intense sessions like strength training or SIT.
2. Correcting Muscular Imbalances: Regular mobility work, particularly on dedicated mobility-focused days, corrects imbalances that arise from repetitive movements. This ensures the engagement and strengthening of stabilizing muscles and neglected areas.
3. Comprehensive Approach to Flexibility: Consistent mobility work improves overall flexibility and range of motion, vital for functional fitness and daily life activities.
Mobility Work Throughout your Routines
1. Mornings: Begin each day with a mini mobility session to work out the kinks of sleep, get your blood pumping, focus your mind, and set the tone for a productive day.
2. Dedicated Mobility Days: Allocate specific days for focused mobility work in your weekly fitness schedule to maintain a balanced fitness routine and ensure comprehensive muscular health.
3. Regular Incorporation: Integrate mobility exercises into everyday life, whether as part of a fitness routine or as standalone activities. This can be as simple as foam rolling your quads while you watch television.
By embedding mobility work into various aspects of the fitness regimen, from warmups to cooldowns and dedicated sessions, we create a well-rounded program that not only enhances workout performance but also promotes long-term health and injury prevention. This approach is particularly beneficial for perimenopausal women, addressing the unique physical challenges and changes they experience. Mobility work, therefore, becomes not just a supplementary activity but a core component of your holistic fitness journey.