How do beginners improve back flexibility

Tips and exercises for more flexibility during training and in everyday life

Mobility, mobility and flexibility are the prerequisites for long-term successful training. Why and what matters as well as the best Agility exercises for your warm-up, you can find out in this article.

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Agility - Definition

Mobility, mobility, flexibility. Many interpretations exist around these terms. All are related to each other and the boundaries are fluid depending on the training philosophy. The fact is:Mobility belongs to the 5 basic motor characteristics that every person possesses. The other 4 are: strength, endurance, speed and coordination.

In order to achieve your full potential in these skills - or even one of them - you need good skills in the other four. In short: mobility is one of theBasic skills every athlete. And is the prerequisite for a long-term healthy musculoskeletal system.

Mobility means ...

  • Muscles, tendons and ligaments work together optimally.
  • In this interaction, they can exploit the full range of motion of a joint, which is anatomically possible and makes sense in the sport of the respective athlete.
  • The coordination is good enough to use the full range of motion.

Put simply: you can perform all movements that a healthy body is capable of without muscular imbalances and tension. Some framework conditions - such as the range of motion of a joint given by bony structures, for example - apply to everyone. Other factors that determine how agile you are are individual.

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Mobility is limited by ...

  • the range of motion that the bones of the respective joint provide.
  • the elasticity of ligaments, tendons, fascia, connective tissue, skin and subcutaneous tissue.
  • the muscle tone.
  • unbalanced trained muscles.
  • trained strengths and weaknesses from sport and everyday life.
  • Gender, age, movement biography.

You see there aremany factors that affect your flexibility. You are most agile in childhood. While strength, speed, endurance and coordination increase - at least to a certain extent - as if by themselves, mobility decreases. Sitting a lot and other thingsone-sided postures in everyday life, the mobility decrease further. Restricted mobility can put you at a disadvantage both during training and in everyday life.

The bad news:Agility also decreases if you exercise regularly. Mobility suffers, especially in muscle building or running training. ReasonsIncrease in muscle tone and the one-sided stress during running training.

The good news: you can train your flexibility. With regular flexibility training, you may not slip straight into the next balancing act. But you still come with your hands to your feet.

General agility and sport-specific agility

Fortunately, not everyone has to slip into the balancing act. Particularly in functional training, great attention is paid to thesport-specific Agility. In other words: what flexibility do you need to make progress in your sport?

For example, for a good squat, you need flexibility in your ankles and calves to get your heels on the ground. The sticking point is mostly a lack of mobility in the ankles. The backs of your thighs also need to have some flexibility so that your lower back can stay long when you squat deep.

General agility means that you can fully exploit the possible range of motion of the joints, because you need to move upright and healthy in everyday life.

Flexibility & Mobility

An important part of agility is also thatMobility of the individual joints. While the flexibility is more like thatFlexibility of the individual muscles describes, mobility refers to the active movement of your joints in all possible directions.

Flexibility can be trained passively, for example by passively stretching your legs. During mobilization exercises, the muscles initiate your movement.

In flexibility training, for example, you stretch your hip flexor. In mobility training, you move your hips in a circle and forwards and backwards.Both together make up the mobility.

Agility is always aInteraction of body and mind. Stress has been shown to increase muscle tone. An increased muscle tone, in turn, makes you more immobile. Therefore: Take time to take a deep breath and relax more often. For example with a tea. Sounds old-fashioned. But it really works if you let yourself into it.

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Why you should do agility training

You don't care if you come with your hands to your feet? But it should.Regular flexibility training helps you improve in your sport. Keeping your entire musculoskeletal system healthy over the long term. And look better.

  1. To stay healthy

Agility listens to the basic motor properties. These properties are all interrelated. This means that you also need flexibility in order to be able to develop your full potential in strength, speed and coordination. Only endurance is not directly associated with agility.

Even in old age, agility and flexibility contribute to greater freedom of movement and an improvement in general fitness. Stretching exercises for more mobility and gymnastics for seniors are a gentle form of training, with which muscles are stretched and the joints are supplied with the necessary nutrients.

  1. To move you more aesthetically

Flexibility training helpsAvoid bad posture due to muscular imbalances. Of course, you also have to train accordingly in a balanced way. Then flexibility training supports an upright posture and dynamic, light movements. It feels good and just looks better than a stiff gear.

  1. To improve your strength training performance

For many exercises are one Good mobility and coordination are a prerequisite. It starts with basic exercises like squat and ends with complex exercises like snatch. To do these exercises properly, you need a minimum of range of motion in your ankles, hamstrings, hips, thoracic spine, and shoulders. Only when you have this flexibility can you become really strong in such exercises.

You don't have to do yoga 3 times a week to achieve this flexibility. You can improve it with even 10 minutes of agility training during the warm-up.

What happens in flexibility training

In colloquial language, there is often talk of shortened muscles. From a technical point of view, that's wrong.Muscles don't get longer or shorter. RegularFlexibility training balances out the stimulithat cause strength training, stress and one-sided everyday stress.

  • The muscle tone is lowered.
  • The muscles' ability to relax improves.
  • Tension is reduced.
  • The mobility improves.

During strength training, the muscles have to tense up, and the number of titin filaments, which, in simple terms, are responsible for tightening the muscle, increases. Flexibility training does not reduce the titin filaments, but it does ensure that the muscle remains elastic.

Mobility and muscle building - a contradiction?

A definite no. As already explained, many exercises require good flexibility in order to be able to perform them perfectly. Only the perfect execution of the exercise enables you to achieve maximum performance and increase your strength values.

Nevertheless: Too much mobility is not good either.It makes joints unstable and more prone to injury. For example, in overhead squat, not only do you need to have flexible shoulders, but in turn you need to have enough strength to stabilize them and keep the weight up.

The hip flexor should also be stretched while running, but at the same time there should be enough core stability to maintain good running technique. Some agility exercises, such as a long lunge, require strength to be performed properly.

How can I improve mobility?

The best way to improve your agility is to use it exercise regularly. You can Yoga or mobility classes visit, or simply incorporate regular mobilizing exercises and stretching exercises for mobility into your training and stretch after your workout.

AlsoStrength and coordination - especially the intramuscular coordination, i.e. the fine tuning of the muscle fibers within a muscle - arePart of good agility training. Means: Do not pull yourself into any fancy stretching positions with force, but slowly go into each position. As much as you have your body under control and the position feels meaningful.

Before you start flexibility training,ask yourself what your goal is. Why do you want to be more agile? To stay healthy and counteract imbalances? To avoid injuries? To get better at your sport? Or to relax?

When you have answered what is in focus for you, you can tailor your flexibility training specifically to it.

Forclassic static stretchingwhere you the Tension 30-40 seconds you should be well warmed up to minimize the risk of injury. That's why stretching is best after a light run or workout.

Dynamic stretches or mobility exercises are perfect asWarm-upor 5 minutes of break from desk work.

10 flexibility exercises for your everyday life

In order to warm up and prepare you perfectly for the workout or to stay flexible in everyday life, it makes sense tomove all major joints through once. For example with our 10 flexibility exercises for your everyday life.

  1. Neck Mobility

This is what causes:
Relaxes and mobilizes neck and shoulder muscles

That's how it's done:
Circle 5 times in one direction, 5 times in the other direction. Do 3 passes on each side.

Close your eyes for greater relaxation.

  1. Arm circulation

This is what causes:
Mobilization of the shoulders and arms, easy opening of the chest.

That's how it's done:
Circle 5 times in one direction, 5 times in the other direction. Do 3 passes on each side.

Keep your arms long and loose. Pick a pace that feels good.

  1. Chest and Shoulder Opening

This is what causes:
Stretches the chest muscles.

That's how it's done:
Hold each side for 20 seconds. Do 2 passes per side.

Go so far that you feel a slight tug but no pain.

  1. Hip Circulation

This is what causes:
Loosens hip and core muscles. Flexibility of the hip is also trained.

That's how it's done:
Circle 5 times in one direction, 5 times in the other direction. Do 3 passes on each side.

Feet hip-width apart, knees slightly bent. Relax your hips.

  1. Knee Circulation

This is what causes:
Loosens buttocks and thigh muscles.

That's how it's done:
Circle 5 times in one direction, 5 times in the other direction. Do 3 passes on each side.

Feet hip-width apart, hands on thighs, knees rotate in opposite directions.

  1. Lateral stretching

This is what causes:
Loosens the lateral abdominal and back muscles. Spinal mobility is also trained.

That's how it's done:
On the exhale, go down to one side, hold briefly. With the inhalation pull you upwards, with the exhalation again to the other side. Each side 5-8 times.

Feet wider than hip-width, upper body only goes to the side, not forwards or backwards. Look into the outstretched arm.

  1. Hand to toes

This is what causes:
Loosens all of the muscles on the back of the body.

That's how it's done:
Roll yourself down vortex by vortex at your comfortable pace, relax briefly below, let your head hang loosely. Roll yourself up, vortex by vortex. 5 repetitions.

Just roll so far that you don't have any back pain. If you have to, bend your legs to do this.

  1. Deep lung and shoulder rotation

This is what causes:
Stretches and mobilizes hip flexors and hamstrings, mobilizes the spine and shoulders.

That's how it's done:
Briefly hold both shoulders in line before you dissolve and switch sides. 5 repetitions on each side.

The hip joints are level, the pelvis is straight.

  1. Deep squat and back extension

This is what causes:
Mobilizes ankles and hamstrings, stretches the back, opens the thoracic spine, strengthens all muscles involved.

That's how it's done:
Hold down briefly and take the time to properly straighten your upper body before coming back up.

Weight is on heels, knees pointing in the same direction as feet. If your heels come off the floor or if you find it difficult to keep your back straight, put something under your heels.

  1. Foot rotation

This is what causes:
Mobilizes ankles and lower leg muscles.

That's how it's done:
Twist 3-4 times in each direction before switching feet.

Leave the tip of your toe on the floor.

Warm-up routine

Download the warm-up routine


  • Mobility is a basic motor skill.
  • Agility is essential to reach your full potential.
  • Agility is a skill that can be trained.
  • Flexibility has to be trained regularly.
  • Everyone can increase their mobility to a certain extent.
  • 10 minutes of daily flexibility training is a good basis.
  • With our mobility training plan you can stretch your muscles and mobilize your joints.
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