Summary

Mobility needs persistance and repetition. Tissue change takes time to happen. First noticeable results start coming within the first month. Lasting results take from a few months up to half a year to happen.

5 step guide to help you stick to the mobility exercise program.

Step 1: We are creatures of habits. Doing things often leads to adaptation, learning and energy optimization. At first, doing new things needs effort, but with time it becomes automatic. The more often you do things, the better you become at it. Key message: Be mindful that the start of something new needs effort, and that it will get easier the more you do it.

Step 2: Make success tractionless. Key message: Make training easy to do. Have your equipment readily available, preferably somewhere where you can see them. This way they remind you to do your exercises. Also, you don't have to spend time looking for them this way. Plan set time during the day when you are going to do the exercises. Even a small amount of time will do at first to get your routines going. Make opportunities for training: plan a route to your work near a gym or take some of the needed equipment to your workplace.

Step 3: Inner dialogue. We all have some kind of dialogue going on in our heads. Some of this dialogue revolves around why you should not do your exercises. Key message: Victory is in noticing of this dialogue. First take this noticing as a success, and Thank yourself for it. Make yourself feel positive about this habit. When you feel good about noticing your old, unhelpful thought patterns, just start doing the exercises! This will connect the positive vibes with mobility workouts & taking care of yourself.

Step 4: Adding emotions to the mix. Key message: Emotions are strong evolutionary motivators. We want to avoid the negative things in our lives and get more of the positive stuff. When you connect negative emotions to exercises, you train your mind to view mobility workouts as a bar thing, something to avoid. The antidote to this: Notice your negative feelings 》don't analyze it or try to change the fact, just notice that this is how you feel at the moment 》after a while, review your motivators for doing this course 》when you feel those positive goals to fill your mind, add this positive state to the exercises 》do the exercises immediately & be glad/happy/thankful that you get to take care of yourself.

Step 5: Social environment matters. Key message: We do what people around us do. If the people in our lives do not value exercising, we are less likely to do so ourselves. Solution: get yourself a training buddy or two. You can also involve your family in the mobility workouts (they can also do the tests & get a workout program).