
We’ve all been there—knowing we should be doing rehab exercises, mobility work, or foam rolling, but somehow, life gets in the way. Between work, family, and social commitments, it can feel like there’s no time to fit in what we know is essential for our body’s recovery and maintenance. However, with the right approach, forming habits around rehab and self-care routines can become part of your daily life.
Why Rehab, Mobility, and Foam Rolling Matter
Before diving into the “how” of habit formation, let’s briefly remind ourselves why these practices are so important:
Rehab Exercises: Whether recovering from an injury or preventing one, rehab exercises are essential for strengthening weak muscles, improving movement patterns, and restoring function.
Mobility Work: Ensuring your joints move freely is crucial for long-term joint health and performance. Regular mobility work can prevent stiffness, improve flexibility, and help you move pain-free.
Foam Rolling: Self-myofascial release (foam rolling) helps reduce muscle tightness, improve circulation, and release tension that builds up from daily activities or intense training.
The problem many face isn’t lack of motivation but lack of time—or at least it seems that way. Let’s explore how to make time for these crucial activities and turn them into lasting habits.
1. Start Small and Build Consistency
When it comes to building a new habit, one of the biggest mistakes is starting too big. You don’t need to commit an hour each day to rehab exercises or mobility work right away. Instead, start small.
Begin with just 5 to 10 minutes a day. This short amount of time is easy to fit into your schedule and will help you build the consistency needed to make it a habit. Once you’re consistently doing 10 minutes a day, you’ll find it easier to increase the time as it becomes a regular part of your routine.
Tip: Attach it to an Existing Habit
One of the best ways to establish a new habit is to "attach" it to an existing one. For example:
While your coffee brews in the morning, do a few mobility exercises.
Before bed, foam roll for 5 minutes while watching your favourite show.
After brushing your teeth, spend 5 minutes doing rehab exercises.
2. Prioritise Your Time (and Yourself)
We often say we "don't have time," but in reality, we make time for what we prioritise. If your body’s recovery and performance are important to you, treating your rehab, mobility, and foam rolling as non-negotiable can make all the difference.
Strategies for Prioritisation:
Schedule It: Block off time in your calendar specifically for your exercises. Treat it like any other appointment.
Set Reminders: Use alarms or apps to remind you when it's time to do your exercises. Consistent reminders can push you to action.
Morning or Evening Routines: Adding rehab or foam rolling into your morning or evening routine can make it easier to stay on track. Doing it first thing in the morning eliminates the possibility of it being pushed aside by the day’s events.
3. Make It Easy and Accessible
The more effort it takes to start a new habit, the less likely you are to stick with it. So, make your rehab, mobility, or foam rolling as convenient as possible.
Keep Equipment Visible: If you need a foam roller, resistance bands, or other equipment, keep them in a visible and accessible place, not hidden in a drawer. When your tools are right in front of you, you're more likely to use them.
Set Up a Dedicated Space: Create a small, comfortable area where you can do your exercises. Whether it's a corner of your living room or a space next to your bed, having a designated spot will signal to your brain that it's time to get moving.
Use Spare Moments: You don’t need a full workout session to get in some rehab or mobility work. Use spare moments—like during TV ad breaks, while on a work call, or after a walk—to do a few simple exercises. These "micro-sessions" add up over time and help keep you on track.
4. Stack Your Habits
Habit stacking is a concept popularized by author James Clear in his book Atomic Habits. It involves linking a new habit (like foam rolling) with an existing one that’s already ingrained in your daily routine.
Example Habit Stacks:
After Lunch: After you eat lunch, take 5 minutes to stretch or foam roll your legs.
Post-Workout: Make a rule that after every workout, you do at least 5 minutes of mobility work.
End of Day: After you finish your workday, dedicate 10 minutes to doing your rehab exercises.
By anchoring a new habit to something you already do regularly, you're more likely to succeed.
5. Track Your Progress
Tracking your progress is a powerful motivator. When you see how often you’ve stuck to your rehab or mobility work, you’ll be encouraged to keep going.
Use a Calendar: Mark the days you complete your exercises or foam rolling on a calendar. Visual progress, like seeing consecutive days filled in, can boost your motivation.
Use a Habit Tracking App: Apps like Habitnow, Loop, HelloHabit or even a simple notes app can help you stay on top of your routine and celebrate your consistency.
6. Be Realistic and Flexible
Finally, be realistic with your expectations. Some days, things may get in the way, and that’s okay. The key to forming habits is consistency over time, not perfection. If you miss a day, don’t get discouraged. Just pick back up the next day and keep going.
Building habits takes time, but once formed, they become automatic. By making rehab exercises, mobility work, and foam rolling a part of your daily routine, you'll not only recover faster but also prevent future injuries and improve your overall physical performance.
Conclusion
Forming habits around rehab exercises, mobility work, and foam rolling doesn’t need to be overwhelming. Start small, prioritise your time, and make it convenient. With consistency, these activities will become an effortless part of your daily routine, helping you stay injury-free and at your best.
Now is the time to start—your body will thank you later!
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