Variations in your fitness regime can bring out interesting changes, but what’s most important is the right way to begin. Stability and mobility training (Stabmob) follows a pattern of stable and mobile joints. The human body is meant to move, but let's say you are just starting on an exercise programme after a gap or it's your first time, then this will be your foundation. Stability and mobility training is what you need to know before you begin your daily movement.
It combines functional movements and traditional weight training alike. The focus elements of stability and mobility training which use the body weight or body segment weight are core strength, balance, flexibility and the right posture. Here are some Stabmob steps you can follow for a healthy start.
— Neera Sood is a personal trainer and a virtual fitness consultant
BEGINNER MOUNTAIN CLIMBERS: Start with palms on the floor slightly wider than the shoulders and balance the body on the toes and palms while keeping the hip up. Stretch the arms out fully and push the upper body forward till shoulders are right above palms. Now bring one knee up inwards, as high as possible while keeping the hip stable. Repeat on the other leg. Continue for desired repetitions on both legs.
WALL SQUAT SLIDES: Stand leaning on a wall and feet slightly forward and shoulder width apart. Slide your body down till your thighs are parallel to the floor. Hold for 10 seconds and return to start position. Avoid your knee going out from toe level and avoid knees falling inwards.
Inverted flyer stretched position: Keep the palms wide open on the ground on either side of the body just below the shoulders. Support your body on hands and toes and hold for 30 seconds and more. Keep core muscle pulled in. Do not drop your hips or lift your glutes. Back has to be in straight line.
INVERTED FLYER: Start position— Stand on one leg, stabilising at the hip. Stretch out opposite hand and leg making sure they are parallel to the ground. Hold for three seconds. Return to start position and repeat. Now take the inverted flyer stretched position, standing on one leg, stabilising at hip. Stretch out opposite hand and leg making sure they are parallel to the ground. Hold for three seconds and return to start position and repeat.
ISOMETRIC PUSH UP HOLDS: Rest on your forearm, keeping elbows in straight line with shoulders. Keep legs straight and slightly apart. Pull in your abdomen and pelvic muscles tight and while breathing normally hold this position for as long as you can.
