Mobilization and stabilization
The information on this page has been checked by the physiotherapist Andreas Mondl.
Description
The “Mobilization and stabilization” group training aims to improve mobility, strength and coordination. It is aimed at people with restricted mobility, athletes, older adults and people recovering from injuries or operations. With targeted exercises to mobilize the joints and strengthen the muscles, we promote general stability and reduce pain.
Trainer | Andreas Mondl and Teresa Spielbichler |
Focus | Mobilization and stabilization |
Group type | Open |
Level | Beginners |
When | Every Tuesday at 09:30 a.m. |
Frequency | Once a week |
Duration | 60 minutes |
Max. Participants | 6 persons |
Price | from € 25 per group lesson |
Reimbursement of costs | with prescription approx. 80 % |
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Who this training is suitable for
Physiotherapeutic training for mobilization and stabilization is suitable for
- People with restricted mobility (injuries, operations, chronic illnesses).
- People after injuries or operations (e.g. fractures, joint replacements).
- Older adults with degenerative diseases (e.g. osteoporosis).
- Athletes to improve mobility and prevent injuries.
- People with chronic pain (e.g. back, neck, shoulder pain).
- Office workers with muscle tension or posture problems.
- People who want to improve their posture.
- People preparing for surgical procedures.
- Rehabilitation patients.
This training promotes mobility, well-being and quality of life. Group training under the guidance of a physiotherapist is particularly recommended.
Topics and exercises
The mobilization and stabilization training includes a variety of targeted exercises and topics that are tailored to the needs of the participants:
- Mobilization techniques: These exercises focus on improving mobility in the joints. They include passive and active movements specifically designed for the hips, knees and ankles. The aim is to increase the range of movement and loosen stiff joints.
- Strengthening exercises: The focus is on strengthening the muscles, especially the leg, core and hip muscles. This includes exercises such as squats, lunges and calf raises. The exercises promote joint stability and reduce the risk of injury in everyday life or during sport.
- Coordination and balance training: Here, the interaction between muscles and nerves is specifically trained to improve balance and sharpen body awareness. Typical exercises include standing on one leg, exercises on unstable surfaces such as balance boards or training proprioceptive skills.
- Functional movements: These exercises mimic everyday movements such as walking, climbing stairs and squatting. They help participants to improve their mobility in everyday life and act more confidently.
- Stretching exercises: Targeted stretching, especially of the thigh, hip and calf muscles, increases flexibility and relieves muscle tension. These exercises promote mobility and prevent injuries.
- Relaxation techniques: Each session ends with a relaxation phase in which gentle stretching and breathing exercises calm the body and lower the heart rate. This helps to process the training effect and promote stress reduction.
Course objectives
The group training aims to promote health, strengthen mobility and muscles and relieve pain. It improves coordination and balance, helps prevent falls and increases performance in everyday life. Relaxation exercises also reduce stress and tension.
Cardio
Muscle
Mobility
Relaxation
Coordination
Group training pursues several goals in order to improve the health and well-being of the participants:
- Improving mobility: Regular mobilization exercises increase flexibility, reduce joint stiffness and improve freedom of movement in everyday life and sport. This is particularly important for people who suffer from restricted mobility or joint problems.
- Strengthening the muscles: Targeted strengthening exercises help to strengthen the muscles of the lower extremities and trunk. Well-developed muscles provide stability for the joints and protect against injuries. This is particularly beneficial for older people or rehabilitation patients.
- Pain relief: Many of the exercises are designed to relieve chronic pain, particularly in the lower extremities, back and hips. Strengthening the muscles and improving joint function help to reduce pain in the long term.
- Coordination and balance: Training improves balance, which helps to prevent falls, especially in older people. The ability to keep your own body stable in different positions is crucial for an independent and safe life.
- Functional performance enhancement: The integration of functional exercises that replicate everyday movement sequences improves general performance in everyday life. Participants can perform everyday tasks such as walking, climbing stairs and lifting more safely and efficiently.
- Relaxation and stress reduction: The combination of movement, stretching and conscious breathing ensures relaxation and promotes general well-being. Participants benefit from improved regeneration and a reduction in stress and tension.
Preparation for a physiotherapy class
- Medical clarification: Consult a doctor beforehand if you have any health concerns.
- Comfortable clothing: Wear sporty, stretchy clothing and ideally barefoot or thin sports shoes.
- Hydration: Bring enough water.
- Equipment: Bring your own mat and towel if required.
- Openness and communication: Communicate complaints and ask questions.
- Punctuality: Arrive on time to prepare.
- Preparation for exercises: Read information in advance and integrate exercises into everyday life.
- Mental preparation: Be relaxed and focused.
- Personal responsibility: Take care of your own body.
- Objective: Set personal goals for training.
FAQ Group therapy for mobilization and stabilization
Frequently asked questions about mobilization and stabilization
What is the aim of training to mobilize and stabilize the lower extremities?
The aim of the training is to improve the mobility, strength and stability of the lower extremities, reduce pain, prevent injuries and increase general functionality in everyday life and sport.
Who is this training suitable for?
The training is suitable for a wide range of people, including those with mobility impairments, seniors, athletes, people recovering from injury or surgery, and people looking to improve their overall fitness and mobility.
Do I need to discuss any health problems with a doctor beforehand?
Yes, it is advisable to speak to a doctor or physiotherapist before you start training, especially if you suffer from chronic pain, injuries or existing health problems.
Do I need any special prior knowledge or experience to take part in the training?
No, the training is suitable for beginners and people with more experience. The exercises can be adapted to the fitness level of the participants.
How long do the training sessions last?
The duration can vary, but is usually between 60 and 90 minutes, depending on the structure of the unit and the number of participants.
What should I bring to training?
Participants should bring comfortable sportswear, rental dumbbells and water. It may also be helpful to bring your own yoga mat and towel.
Can I take part if I already have pain in my lower extremities?
It is important to consult a doctor before exercising if you have acute pain or chronic complaints. A medical check-up is necessary to ensure that training is safe.
How often should I take part in training?
The frequency depends on your individual goals, but regular attendance (e.g. weekly) is recommended to make progress. It may also be helpful to repeat some of the exercises at home.
What happens if I miss a session?
Regular attendance is important for progress. Inform the trainer about missed classes so that they can recommend which exercises you should make up for.
What exercises are normally performed?
Typical exercises include stretching, strengthening exercises for the muscles of the legs and hips, mobilization exercises for the joints as well as balance and coordination exercises.
Will the training cause pain?
The training should not be painful. You should feel challenged but not overwhelmed by the exercises. Inform the trainer immediately if you feel any pain.
How can I track my progress in training?
You can take regular notes on your well-being, your mobility and your exercises. You may also have feedback meetings with your trainer to discuss your progress.
What can I do after training to maintain my results?
Integrate the exercises you learn into your everyday life and pay attention to good posture and ergonomic behavior to prevent injuries and maintain your mobility in the long term.