Do you feel body aches even at the slightest movement? Are your joints, knees, and hips somewhat stiff and locked? Well, these signs should not be ignored. If there aren’t any underlying diseases linked to it, these signs could be your body’s way of screaming for movement. Celebrity fitness trainer Vinod Channa, who trains some of India’s biggest names, including John Abraham, Shilpa Shetty, and others, has pointed out that mobility is often a missing piece in most fitness regimes. “Mobility training is the missing piece. Just 10 minutes a day can unlock your body’s true potential,” the fitness trainer said, in a post shared on Instagram. The trainer also shared three red-flag signs that your body is begging for mobility training.Constant muscle tightness
How to do it:Stand with your feet hip-width apart.Extend one leg forward and rest your heel on a chair or step.Keep your back straight and slowly bend forward at the hips.Hold for 20–30 seconds, then switch legs.Why it works: Stretching the hamstrings reduces tension in the lower back, improving posture and flexibility.
“Your hamstrings or hips always feel tight even after stretching?” the trainer asks. According to the fitness coach, this could be a sign of less mobility. Muscle tightness could be due to the lack of movement in the joints. You might want to work on improving your flexibility along with movement. Vinod Channa suggests adding certain movements, such as frog stretch, cat-cow pose, and hip rocking, into your daily routine. These moves can help improve joint fluidity.
Poor posture and back pain
Nowadays, youngsters struggle with poor posture, and often complain about back pain. Prolonged sitting is one of the reasons behind it. If you suffer from rounded shoulders, slouching, or back pain, mobility might be the root cause. Poor posture is often a result of weak stabilizer muscles and limited spinal mobility. Office workers and people with sedentary lifestyles are prone to this. How to correct the posture and prevent back pain? The fitness trainer suggests movements like the cobra pose (Bhujangasana) and the bird dog raise. These movements target spinal extension and core activation, and relieve pressure on the lower back.Knee pain
Knee pain is a common complaint people make these days. From youngsters to adults, knee pain affects all age groups. Vinod Channa notes that knee pain is to blame for. “Can’t go deep in squats or feel knee pressure during lunges?” he asks. Channa suggests exercises such as knee rocking, hip flexor stretch, and ankle mobility drills. Though people are very enthusiastic about fitness today, only a few incorporate mobility exercises. Mobility training isn’t just for athletes; it is important for everyone. Individuals who sit for long hours should especially incorporate mobility exercises. Vinod Channa emphasizes that adding just 10 minutes of mobility exercises can help. It can improve performance, prevent injury, and make everyday movement easier.
