您上次考虑进行移动锻炼是什么时候？就像你训练aerobic耐力，力量和灵活性, you also need to train for mobility, especially if you want to maintain a vibrant, active life.
移动性是指关节在其插座内移动的方式。“移动性是能够通过周围的组织自由移动关节，使运动顺利进行。”丹妮丝·塞万提斯（Denise Cervantes），位于加利福尼亚州圣贝纳迪诺的ACSM认证的运动表现和健身专家。
Think, for instance, the way the shoulder moves when you’re doing an arm windmill or arm circle.
It’s related, but not synonymous withflexibility。灵活性是指在拉伸中延长或保持肌肉的能力。移动性是指关节的运动范围。
塞万提斯说，提高流动性的练习往往比练习更具动态性，以提高灵活性。然而，两者都可以带来一些相同的好处。
“如果你没有灵活性和机动性,蒂姆e it can get harder to do simple things like getting in and out of your car, bending down to put on your shoes, or reaching up to get something out of a cupboard,” Cervantes says. And it could make training and exercise more difficult.
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Take, for instance, mobility in your hips and thoracic spine. If you keep these body parts immobile too much, you may develop injuries simply due to repetitive daily behaviors, namely from excessive sitting and device use. Without attention, those habits cause kyphosis, an exaggerated rounding of the back, Cervantes says.
Immobility can also lead to poor walking mechanics. “Because of so much sitting, the臀部屈肌become so tight that they’re unable to open so when you walk, you’re only able to use a shortened stride,” she says. You’re then more likely to shuffle your feet as you walk when you age, your body hunched over.
好消息是，当定期练习时，简单的练习可以帮助防止这些问题，并减慢与年龄相关的一些相关自然问题。
Even better? You’re never too young — or old — to start. “At all points of your life, mobility training should be part of your力量训练program,” saysPrentiss Rhodes，CSCS，位于亚利桑那州斯科茨代尔的NASM认证的私人教练和主要教练。
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7 Exercises to Help You Get More Mobile
尽管没有特定的指导方针，您应该多久进行一次移动性练习，而您进行的次数越多，通常您会受益的越多。
塞万提斯建议每天进行移动性练习。她说：“您年龄越大，或者您越来越久经考验，通常需要做的移动性工作就越多。”她补充说，她喜欢在进行任何锻炼之前进行多次锻炼进行简短的移动性锻炼。或者，您可以全天用小剂量进行。塞万提斯说，最重要的是定期进行操作，以便您维护和改善这种移动性。
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Here are seven exercises you can try that help with mobility for your major and most-used joints:
1. Child’s Pose to Downward-Facing Dog
塞万提斯说，在地板上跪在地板上，下臀部下臀部。现在，让躯干跌落到膝盖上，当您向前伸到地板上时，头部落在双臂之间。这是孩子的姿势。保持几次深呼吸。
然后进入桌面位置，向前移动重量，直到肩膀戴在手腕上，臀部屈膝。在下面翻转脚趾，然后将脚推开，伸开手臂，使臀部举起，胸部推开手臂，腿部伸直。（您的身体将在地面上形成一个三角形。）延长躯干，深呼吸几个，慢慢释放到地板上，伸开脚趾并回到孩子的姿势中。
塞万提斯说，总共重复三倍，每举动三到四个深呼吸。
2.青蛙姿势深蹲
站在脚比肩膀稍宽,脚趾s turned out for this exercise, Rhodes says. Sit back to lower body until thighs are parallel to floor (or as close as you can get to parallel). Hold here a second before shifting weight forward and placing hands on floor in front of you. Spread knees farther apart, as you lower yourself toward the ground, bring chest to the floor if possible. (Support yourself as needed with your arms if stretch in the inner thighs and groin is too intense.) Hold for a second before pushing back to that deep squat with toes turned out. Moving slowly, stand.
罗德斯说，重复8到12次。
3. Chest and Shoulder Opener
罗德斯说，右手用哑铃或壶铃朝上躺在地板上（如果您没有力量设备或发现重量太重的话，可以使用汤可以使用汤）。将右臂直接伸出胸部和左臂上方，靠在地板上。弯曲右腿，将右脚放在左膝旁边的地板上。滚到左肩上，让右膝盖掉到地板上。现在，右腿伸到地板上，慢慢向前滚动臀部，然后用右膝盖弯曲，手臂仍然伸到头顶。
Repeat 8 to 12 times, Rhodes says; then carefully roll onto back, hold weight into chest to give arms a break, and switch sides, repeating on other side.
4. Hitchhiker
Get on floor on hands and knees in Tabletop position, wrists below shoulders and knees below hips, Rhodes says. Form right hand into fist, thumb pointing up in Hitchhiker position, and lift right arm in front of you to shoulder height. Lower to start and repeat 8 to 12 times.
切换侧面并重复。
5.腿筋和臀部开瓶器
Kneel on floor with knees about hip-width apart. Step right foot forward so right knee is over right ankle and right thigh is parallel with floor. With arms to sides or hands on hips, shift weight back as you lean from hips over right foot allowing right toes to come up. (If you need some balance, place hands on floor.) Release to start and repeat 8 to 12 times, Rhodes says.
切换侧面并重复。
6.手臂和肩膀圆圈
站在脚部肩膀宽度的脚，臀部和肩膀正方形，从塞万提斯开始这项运动。当您向前旋转10次时，左臂放松左臂；尽可能长时间伸展手臂，以在不移动臀部的情况下制作大圆圈。切换另外10个重复的说明。切换侧面并重复。
7.臀部圆圈
Lie face up on floor with legs extended on floor, Cervantes says. Bend right knee and bring it toward chest so knee is pointing toward ceiling. Draw circles — make them progressively bigger — with that knee in one direction 20 times; switch directions and repeat. Then switch sides and repeat, Cervantes says.
