Mobility exercises with fitness equipment can provide more leverage to take a limb through a greater ROM while also increasing muscle fiber activation to help improve muscle contraction patterns. The medicine ball can provide leverage to lengthen muscle and connective tissue while enhancing motion from a joint.
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Medicine ball training, Sport Bra, Legging
The medicine ball can also provide a weight to help the body move into a complete range of motion. For best results, use a smaller medicine ball that can easily be supported by one hand while also providing enough weight so that it can be challenging to hold for more than 20 or 30 seconds with both arms fully extended.
Using a medicine ball that is too light or too small may not provide the weight to properly lengthen the tissue or the leverage to completely optimize joint position. An additional benefit of using a medicine ball for mobility exercises is that you will be strengthening your muscle and connective tissue while also enhancing joint ROM. Once you reach 20 reps per each side, work up to doing 4 sets of each exercise; for the stretches, keep the length of time the same, but feel free to add additional sets.
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Hip Thruster Benefits
This exercise activates and strengthens the hip extensor muscles of the gluteal complex while increasing the ROM of the hip flexor muscles. It also improves mobility of the hip joints to reduce stress on the lumbar spine.
Lie flat on your back with both feet flat on the floor and your knees pointed up to the ceiling. Place your arms along the side of your body so that your palms are rotated up to face the ceiling.
Place the sandbag across the front of your hips. If necessary, use both hands to hold it in place during the movement.
Push your heels into the ground while pulling your toes up toward your shins. Press your heels into the ground while squeezing your glutes and pushing your hips up toward the ceiling. Pause at the top and lower your hips slowly.
Push up for a count of 2, and lower for a count of 4. Perform 10 to 12 reps. Rest for 30 to 45 seconds and complete 2 sets. As your strength and mobility improve, add 2 reps each week until you can complete 20 reps without stopping.
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Results from kettlebell
The unique design of the kettlebell with the handle outside of the center of mass makes it a great tool for improving tissue length and joint range of motion. Asymmetrical exercises where a kettlebell is held on just one side of the body can be an extremely effective way to enhance mobility one side of the body at a time. It's important to use a kettlebell that is not too heavy or too light; if it's too heavy it could over stretch the muscle causing a strain, and if it's too light it may not provide enough load to properly lengthen a muscle.
When it comes to core training, the abdominals can be controlled by the brain to flex the spine when you're lying on the ground, but this is not how they actually work during upright movement. During the gait cycle, which is the default pattern of human movement, the multiple layers of the abdominals are lengthened in all three planes as the rib cage and pelvis rotate opposite one another; these lengthening motions engage the muscles in their natural way of functioning. Therefore, it is easy to see how the crunch is really not the most effective exercise for strengthening core muscles.