Since I started training I’ve always tried to incorporate mobility work into my training program, but sometimes it’s hard. I don’t have the time to be in the gym for 90 minutes everyday like I did when I was 25. So what’s the first thing that gets cut out of the routine to save time? Of course it’s mobility.
But as you get older, mobility starts to become the most important part
Don’t get me wrong, I love being strong. But if your mobility sucks and your body always hurts, life is miserable. So you have to get the mobility work in. That’s why I started doing what I call a morning recharge.
What’s A Morning Recharge?
A morning recharge is a quick mobility routine that you do first thing in the morning. It doesn’t have to be long, 15-20 minutes is plenty. But during that time you just go through various mobility drills to get your joints feeling good and your body loosened up.
A Morning Recharge Is The Best Way To Start The Day
15 minutes of mobility drills first thing in the morning will wake you up better than any cup of coffee. It’ll get your blood flowing and give you tons of energy to start your day. You’ll get a lot more done throughout the day just by starting with a few minutes of mobility work.
It Also Helps Prevent Arthritis
Your joints get arthritic and achy because they don’t have their own supply of direct blood flow. So they have to rely on movement to “oil them up”. When you move your joints through a full range of motion they get bathed in synovial fluid, your body’s natural lubricant. This keeps your joints healthy and pain free.
A Morning Recharge Can Be Whatever You Want
You can do a bunch of yoga poses or a flow. Or you can go through some easy calisthenics. Or, and this is what I do, you can go through a series of joint rotations, circles, figure 8s etc. It doesn’t matter what you do as long as you’re moving your body and your joints for 15-20 minutes every morning.
It Doesn’t Necessarily Have To Be Done In The Morning
You can do it anytime you want. It’s a great way to take a break from work if you’ve been sitting down for awhile and need to move around. Or take 20 minutes before your workout and do it as a warmup before you lift.
It’s Just Usually Easier To Do First Thing In The Morning
That way you can get it in before the chaos of the day pops up and derails your plans. Plus, it’s a nice way to wake your body up and feel good first thing in the morning. You’ll see the most benefits from it when you make it a part of your daily routine.
At First It Might Be Hard To Incorporate Into Your Daily Routine
You’ll have to set your alarm clock to wake up 20 minutes earlier. And of course you’ll want to hit snooze. But after you manage to string together a couple days of a morning recharge, you’ll see the difference. And you’ll start to look forward to it everyday.
In Strength and Health,
– Dave D’Ambrosio