One of the most efficient ways to improve and maintain better mobility and flexibility is by incorporating weighted stress into your movements. For those seeking to enhance their physical capabilities or slow the rate of physical decline, adding weights to your exercises introduces a form of resistance that challenges your muscles, tendons, and ligaments more effectively than bodyweight movements alone. This increased demand forces your body to adapt by becoming stronger and more flexible over time. For example, performing weighted lunges or squats not only targets muscle strength but also improves joint mobility and stability, promoting a greater range of motion.
When you subject your muscles and connective tissues to controlled, weighted stress, you stimulate growth and repair mechanisms that improve their overall flexibility and function. This process, known as adaptive remodeling, is essential for maintaining healthy joints and muscles, particularly as we age.
This is a common flaw in thinking. Yes, increasing a demand on your body can bring with it a higher risk of injury if done without proper progression and attention to technique, but incorporating weights into your mobility routine will in general have a net positive effect on your body and the benefits far outweigh the risks that come with it. It can also improve proprioception, or your body’s ability to sense its position and movements in space. This heightened awareness leads to better coordination and balance, which are critical components of effective movement and injury prevention..
In a nutshell, incorporating weighted stress into your mobility exercises is a powerful way to enhance your flexibility and mobility. It not only strengthens your muscles and joints but also improves your body’s overall movement efficiency. Start with light weights and gradually increase the load to avoid a higher potential for injury.
P.S. Check out our general mobility videos to learn where to start and how to do movement/mobility scans. This is a good place to start. Simple movement routines that help you learn more about what you are capable of and what you need to work on. In order to progress past your current state we must progress past this initial phase.
P.P.S. For people who are experienced with exercise and weight training a more specific approach is often necessary and adding in weighed mobility work is often a way to progress past plateaus in flexibility and mobility work. In the coming weeks, we will start to post some great mobility exercises incorporating weights. As always, consult with a medical professional prior to starting a new routine.
