This is a blog about the best mobility tools that I personally use and love. BUT before we get started, there are a couple of things you need to know.
- Mobility does not just include flexibility. It also includes your joints, muscle activation, and addressing restricted muscle tissue.
- Yoga is a fantastic way to improve flexibility and muscle activation, but it does not address every aspect of mobility. Combining yoga with mobility practices that focus on mobility as it pertains to your joints, muscle activation, and the release of restricted muscle tissue will make your yoga practice MUCH more effective. You’ll see results much more quickly as well!
- The primary method of removing restricted muscle tissue is called “self-myofasical release“. Self-myofasical release (or SMR, for short) techniques are mobility exercises that utilize mobility tools to release muscle knots.
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1. The Medium Firm KnotOut
2. Foam roller or Maxx Firm KnotOut
The foam roller is a great mobility tool for activating dormant muscles, and to some extent, to address restricted muscle tissue. On the mobility tool intensity chart, it is on the lower-end, but it is still effective. It’s great if your muscles are sore and a KnotOut or lacrosse ball is too intense for you at the time. A better alternative to the foam roller is the Maxx Firm Knotout, which is a extra-large version of the KnotOut featuring 4 interconnected softball-sized rubber balls. It is extremely effective on large muscles found in the hips and chest, and can also be used on the soles of the feet to help with self-myofasical release there as well.
Click here to get the Rumble Roller – the ultimate foam roller!
4. Lacrosse Ball
5. Cork Block
If you’ve read this blog and you’re interested in getting started with mobility, I know that it can seem like a daunting task. You mean I have to do mobility work ON TOP of all of my other workouts? Who has time for that?
Instead of thinking about it like another physical fitness discipline to add to your training routine, start with just 5 minutes per day. Do it at the beginning or end of your workouts (I’d recommend the beginning), or just do it for a few minutes before you’re about to go to bed (it helps you sleep better!). Mobility is the MOST important aspect of your fitness – more important than your strength, your endurance, and your cardio.
If you neglect mobility, your body will eventually notice. Lack of mobility results in angry joints, tight muscles, slower recovery, and pain or discomfort in movements that didn’t use to bother you. The more you increase your mobility, the more the other aspects of your fitness improve.
If you don’t have any of these tools yet, I recommend that you start with Medium Firm KnotOut. This is the most effective and versatile mobility tool in existence. Use the code “ManFlowYoga” when you check out at shop.theknotout.com to redeem 25% savings. (Note: You enter the promotional code on the very last page of checkout.) If you want to MacGyver it, you can buy two lacrosse balls and tape them together.
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About the author, Dean Pohlman, Founder & CEO of Man Flow Yoga, Author of Yoga Fitness for Men, Expert on Yoga Fitness for Men.
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