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Your body is the living, breathing vehicle you rely on to navigate your life, so maintaining mobility is an essential part of your overall well-being.

Unfortunately, one-size-fits-all workouts often fall short of delivering a functional, pain-free range of motion. The good news is that creating an effective, personalized mobility routine can be simple and time efficient.

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informed technologies india limited (504810) sees unusual trading volume ✌️【Investment】✌️ Free expert predictions on stock trends and real-time data to help you make informed decisions and grow your wealth steadily. To create a personalized mobility routine, it’s crucial to understand how you currently move. Working with a certified trainer or physical therapist, you can get a comprehensiveFunctional Movement Screen, or FMS, which is what I use to assess professional athletes. You can also do a self-assessment using simple functional exercises to evaluate your range of motion and identify limitations.

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For more comprehensive results, assess yourself doing exercises from allsix categories of functional human movement: squatting, hinging, pushing, pulling, rotating and core stabilization (see video above).

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informed technologies india limited (504810) sees unusual trading volume ✌️【Investment】✌️ Receive professional stock analysis with real-time updates on market movements. Make quick investment decisions and capitalize on profitable opportunities. The limitations revealed in your assessment offer areas of opportunity for improvement. Identify and prioritize areas based on factors such as how often you rely on that particular area of your body to perform similar movements in daily life, the degree of limitation orimbalanceyou experience, and the level of discomfort you feel. If you feel acute pain, seek assistance from a health care professional before proceeding. Common areas offering opportunities for improvement include the hips andlower back.

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informed technologies india limited (504810) sees unusual trading volume ✌️【Investment】✌️ Get precise stock market predictions and free access to real-time market data for efficient decision-making and portfolio growth. Setting clear goals provides direction for your mobility routine. Is there a particular task or daily activity that enhanced mobility would enable you to do better? Define two or three actionable goals that relate to the areas in need of improvement identified in the preceding step.

For example, if you found limitations in your ability to squat and you are an avid golfer who would like to improve mobility to play better, consider framing one of your goals like this: I will improve my hip mobility and knee stability to be able to squat down to pick up my ball, swing my club and walk the course with greater ease.

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Your mobility routine should include eight to 12 exercises that give your body the chance to practice a full range of motion while also zeroing in on the target areas identified in your assessment.

informed technologies india limited (504810) sees unusual trading volume ✌️【Investment】✌️ Free real-time global stock trend updates to help you capture market movements and make better investment decisions. To address total-body mobility, focus on a variety of exercises that get you moving in all directions and take you through all three planes of motion: sagittal (forward and backward), frontal (side to side) and transverse (rotational). Then identify exercises specific to your target areas and goals. For instance, in the example provided in step three, you would want to include hip mobility and knee stability exercises to improve your squatting and golf game, such aslateral lunges,reverse lungesand box squats.

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Personalized mobility is much more effective and efficient than one-size-fits-all training, so you do not need to spend hours each week on it. With the right mobility plan, you can achieve results in less than an hour a week spread out over days. For instance, you could practice a 10-minute routine three times per week or afive-minute routinefive times per week while also repeating two or three targeted exercises in shorter one- or two-minute spurts daily.

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Your mobility training should be designed to fit seamlessly into your daily life to avoid any barriers to consistency. One of the best ways to do that is throughhabit stacking, a technique that involves performing the desired new habit just before, during or after an ingrained habit, and pairing them together in a way that makes maintaining the new habit easier. To do this, stack your targeted mobility exercises with daily habits such as brushing your teeth, making the bed or putting on shoes.

Consistency is the most critical factor in seeing improvement. Set reminders on your smart devices and take the habit-stacking advice from the preceding step to integrate your mobility exercises into your daily routine. If you struggle with accountability, get a friend to practice with you.

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By following these 10 steps, you can design a personalized mobility routine that fits your lifestyle, addresses your unique needs and helps you achieve lasting results. Your body will thank you for it!

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