What do we mean by mobility?
At Namirsa, we define mobility as the ability to move your body freely, effectively and safely.
As a wellness and recovery company, it is important for us to live and answer the question-
What are the best ways to prevent injuries and maximize movement potential?
We answer that through mobility training.
How does mobility training prevent injuries and helps you move better?
We answer this question by looking at the positions that we take in our everyday lives. Fixed positions such as sitting down, looking at a screen, and improper weight training do not allow for proper range of motion and adequate activation of muscles.
If we get into a workout without mobility, we begin to compensate by using assistance muscles. These are typically weaker, and result in improper posture, pain and injury.
What do we recommend for mobility training?
Myofascial work: with ball roller, foam roller, or massage gun
Look for an area that is tender or tight the apply low to high pressure. Keep a pressure that both challenges and relieves the muscle at the same time, and keep it there for 2-3 minutes.
Dynamic stretches
With dynamic stretches you won’t sit, lie or stand in a fixed position. Instead, you will be going through a full range of motions with controlled movements to activate your joints and muscles.
Full range bodyweight movements.
Bodyweight movements are exercises that will both strengthen your muscles and increase your mobility. Exercises such as planks, push ups, and pull ups engage multiple muscle groups while engaging your core.
Let us know if you find this information helpful. To view the products we use to improve our mobility, visit namirsainc.com
Just over half of all Americans exercise at least three days a week. Whether you're a triathlete, a dancer, a marathoner, or simply someone who likes to work out, you know how good it feels to get in your regular sweat sessions.
However, as someone who loves to move, it can be hard to factor rest and recovery into your fitness schedule. But it would be a huge mistake to leave out vital rest for athletes from your regimen.
You can still move on your days off—active recovery helps muscles bounce back, and research has shown that it helps build endurance and stamina for example. It helps clear lactic acid from the muscles, too, so that you can get back out there and compete at your best.
Here's how to get in your active recovery between workouts.
An ice bath is one form of active recovery that can really soothe your muscles. That's because the cold temperatures stop inflammation in its tracks. That way, you won't feel as sore the day after working out.
Plus, when you get in cold water, your blood vessels constrict. This purges metabolic waste after a workout, which helps your muscles to recover and feel less sore faster.
Finally, ice baths can boost your metabolism, help you sleep better, and strengthen your immune system, too. All of those side effects help you become an even better athlete.
Some experts say that the best form of active recovery is walking. It's a gentle form of exercise, so you can feel good that you got some movement in. However, it's gentle on joints and muscles, meaning you will be able to jump back into your workout routine the next day.
As previously mentioned, walking helps your muscles to flush lactic acid. It also keeps them limber, so they don't tighten up and prevent a workout the next day.
Investing in a massage gun is excellent for your fitness routine. You can use it before a workout to warm up your body, and you can use it afterward to kickstart your recovery.
After a workout, using your massage gun turns on your parasympathetic nervous system, which helps your body begin to rest and relax. Spend between 1.5 and 2 minutes per muscle group that you worked to help your inflamed muscles calm down and start to recover.
As you can see, recovering and resting after exercising is vital to any regimen. So, as you plan your workouts for the next few days, weeks, or months, don't forget to leave at least one day a week for rest and recovery. Your body will be better for it—and your training will be, too.
And, if you're struggling with what to do on your recovery days, we've got you covered. Click here to learn more about our recovery bundle, or click here to see our massage gun.
]]>Active recovery is when a person uses low intensity activity as a means to encourage the muscle recovery process after a performance or high intensity training day. Though rest days are important some experts suggest that low intensity movement may be better than just relaxing.
Here are some of the best low intensity exercises for active recovery:
Foam rolling is highly beneficial because muscle that are used within high intensity activities can experience higher levels of tightness & tension. Though muscles may relax over time, it's more beneficial to roll them out to increase the circulation to them. For many foam rolling can be painful in the beginning, but this doesn't remove the positive effects of it. Here we've put together a simple list of areas that are great to roll out especially if you're looking for faster recovery & stronger performance.
For those of you who are serious about recovery like we are we've included 2 more additional methods to speed up recovery times & reduce overall muscle tension.
Percussive Therapy is a relatively new method over the last few years that uses up to 60lbs of force delivered by a motor driven massage gun in order to increase circulation to sore & tense muscles to speed up recovery. Our Percussion Gun the Namirsa Pro is used widely by Physical Therapists, Chiropractors, Massage Therapists, Trainers, & Athletes in order to deliver reliable results.
Check it out here:
https://www.namirsainc.com/products/namirsapro
Electronic Muscle Stimulation(EMS) is a decades old method to passively reduce muscle tension & lactic acid build up by using low frequency electric pulses to stimulate circulation. Not only is it effective to reduce tension & speed up recovery, but it easily accesses deeper tissues that otherwise would require more pressure to reach. Our EMS machine is the Nampad Pro, which is also used widely by those in the rehabilitation, relaxation, & recovery spaces allowing maximum recovery with 0 load.
Check it out here:
https://www.namirsainc.com/products/nampadpro