OH! Magazine - Australian Version March 2016 | Page 12

( OH WOW! )

TIM ROBARDS’ GUIDE
TO MOBILITY & STRETCHING
Heed these tips to help you retain optimum mobility,
from chiropractor Tim Robards.
s we get older, the natural ageing
process can take its toll on our
body. It is imperative, therefore, that we
remain mobile, agile and limber.

A

Our favourite Aussie bachelor, Tim
Robards agrees – knowing too well what
it’s like to take on a busy schedule. Tim is
balancing his business as a chiropractor
and state-of-the-art training program, The
Robards Methods (TRM) and on top of
these, he recently participated as a key
Blackmores influencer for the 2016
Australian Open.

choosing to ignore mobility exercises
believing that it is irrelevant, as they aren’t
sore yet or feel they’re too time poor to do
them. However, without these exercise you
can easily force yourself through a
movement that your body doesn’t have the
range of motion to cope with, leading to
potential injury.
Posture is important
Like many of us who have our butt parked
at a desk for most of the day, without even
realising our head tends to fall forward
when looking down to read.

What is mobility?
It is a common misconception that
mobility and flexibility are the same thing;
however, mobility refers to the body’s
ability to move freely without placing
stress on the body, while flexibility is
determined by the range of motion (ROM)
of our muscles. So someone with good
mobility may be able to perform basic,
functional movements but if they suffer
from things like back, shoulder, knee or
hip pain, then they may find their ROM is
restricted as a result. On the other hand, a
person with good flexibility may not have
the strength, stable core, balance or
coordination to perform those same
functional movements. You can be
flexible, but suffer from a reduced range
of motion in particular joints, which can
lead to injury down the line.
It’s great to look good, but...
Heavily invested athletes can often suffer
from stiffness and reduced range of
motion after a difficult workout – many

12

MARCH 2016 ( OH! MAGAZINE )

Good posture is vital to keep our bones
and joints in strict alignment, to encourage
correct use of our muscles, to reduce
stress on the ligaments, and to allow our
body to use less energy, consequently
preventing muscle fatigue.

upper back that are stagnant when you
type away at your desk each day.
If you think you’re guilty of not giving your
body enough love when it comes to
mobility exercises and reducing muscle
tension, then you need to become better
acquainted with the following:
Foam rolling: Foam rolling is kind of like
giving yourself a deep tissue massage.
Foam rolling effectively loosens tough
knots in your muscles and improves
circulation and blood flow. Try to
incorporate five minutes of rolling at the
end of your workout, and within two
weeks, you’ll be sure to notice less muscle
stiffness and pains post-workout.

Your daily aim should be to get those
muscles relaxing, contracting, relaxing,
and contracting; to get up and be active
every 20 to 30 minutes throughout the
day. For example, take a walk to the
hydration station, or do a quick breathing
exercise to encourage good posture (e.g.,
take five deep breathes while rolling your
shoulders forward, up and back. As you’re
rolling them back, move yourself to the
edge of your chair and as your arms are
hanging by your sides, breathe out).

Stretching: Regular stretching will improve
not only your flexibility but your mobility.
Aim for two minutes of stretching after
every workout, and build from there. Good
areas to focus on include the glutes (tight
glutes from sitting all day, can result in
hip pain, upper back and shoulders), and
your calves, to prevent tightness. If you’re
unsure where to start, try consulting a
physiotherapist or chiropractor who can
give you specific stretches based on where
you’re feeling tight. Alternatively, give
back to your body whatever you take out;
so, if you’re strength training four times
per week, then schedule one yoga session
per week to counterbalance the effects of
your training.

Additionally, pull your arms back behind
you, link your hands together, rotate them
so your palms are facing the wall behind
you and keep your arms outstretched
behind you. This movement retracts and
switches on all those muscles in your

You can take charge of your wellbeing, by
assessing your health with the Blackmores
Wellbeing Check. To do so, simply head
online to www.wellbeingcheck.com.au and
pledge your wellbeing goals for 2016,
using #IWillBe on social media.