There's nothing better than a good old spring cleaning after a long winter. This is also a great opportunity to work on your mobility. All this deep cleaning and sorting requires stretching, balancing, and other movements that you might not do every day—even in a gym class. But do you really need mobility training?
ContentWhat is mobility and why is mobility training important? Mobility training in the form of cleaning Test your balance Incorporate rotation into cleaning Use your non-dominant hand more Spend more time on the floor
Researchers have found that maintaining high levels of body flexibility, muscle strength and coordination (i.e. mobility/mobility) has a beneficial effect on longevity. So how can you get the most out of your cleaning? WomanEL will share tips with you.
What is mobility and why is mobility training important?
First, a quick overview of what mobility actually is. Mobility is a combination of strength and flexibility. When you have both in equal measure, you will be able to move easily and without pain. Physiotherapist and doctor Kate Ryan says many people are strong but lack flexibility, or vice versa; We all know fit people who can't touch their toes and flexible yogis who have trouble lifting light dumbbells.
People often confuse mobility with flexibility. The latter concerns your passive range of motion (i.e. touching your toes or being able to do the splits). On the other hand, mobility requires strength to stabilize joints (for example, the ability to rise from a sitting position on the floor without using the hands). It is a more active and useful skill.
It allows you to do everything you do in everyday life. This is what allows you to easily bend down and pick something up from the floor or reach something from a high shelf.
Mobility training in the form of cleaning
How to burn calories while cleaning, Source: freepik.com
House cleaning can seem overwhelming if we look at it as one big project, but it can seem more manageable and give you a better mobility boost if you break it down and do little and often. That's exactly what Wendy Whelpton, natural movement coach and founder of Reclaim Movement, says.
“Don't declutter in a day, but treat it as a month-long project and do it for half an hour a week or five minutes five times a day,” she says. Using cleaning and organizing as a mini-movement will help you increase your frequency of movement.
Personal trainer Yasmin Say agrees that building exercise habits can be beneficial. “Instead of treating cleaning and working out as two big tasks on your to-do list, combine them by adding movement to your cleaning routine. Walk or run to the store or squat rather than kneel to clean the baseboards.”
Check your balance
Spring cleaning inevitably involves doing a lot of different body movements. Even if you have to clean the same area, there are ways to challenge your body: try balancing on one leg while scrubbing countertops, or try lifting one leg as high as possible when picking things up off the floor.
Include rotation in cleaning
Washing and polishing windows gives you the opportunity to move your shoulders and work on good back mobility. To get the most out of these moves, make the reach as large and wide as possible. As you move from side to side, think about swaying your waist and hips. If you're cleaning a hard floor, focus on turning. Other floor exercises might include lunging while vacuuming or squatting while sweeping.
Use your non-dominant hand more
For a bigger brain workout, try cleaning with your non-dominant hand. This will fire up your neural pathways and give both sides of your body the opportunity to move and strengthen. Try vacuuming, mopping, or showering with your left hand if you're right-handed (and vice versa) to make your weaker side stronger.
Spend more time on the floor
“Staying at floor level is one of the most beneficial things we can do for our mobility.” , says Whelpton, because the simple act of sitting down and standing up requires good mobility in a variety of joints. Find reasons to transition from standing to the floor and look for opportunities to spend time on the floor in different positions. “It increases core stability because you need to keep your upper body aligned.”
Need more back exercises? Do the following quick ones to stretch your muscles while you work.
