Tips & Advice

Top 4 ‘Bang for your Buck’ Mobility Exercises for the Fitness Athlete

August 27, 2018


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If you are looking for ways to gain a competitive edge, or even if you are just looking to maintain your body’s natural peak movements, then you will want to implement these 4 mobility sequences that target large joints and sections commonly under stress during recreational activities. Other factors that seem to make these joints so ‘stiff’ is the natural environment that we live in, our daily habits and postures, and even our jobs. Most movements that we perform are repeated consecutively throughout the day, without ever moving our joints into the end ranges. Ultimately, this is how tendinopathies, joint and muscle dysfunctions occur. 

Take these four movements that are shown below and attempt to fit them into your daily schedule. At the minimum, perform these movements once every other day so that your body can move through its full range of motion and become even stronger than you had imagined.

These movements below are comprised in order to move your body through positions that we do not commonly utilize, ultimately that will allow your body to become less susceptible to overuse injuries.

Half Kneeling Dorsiflexion Mobilization

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  • Kneel on the ground
  • Ensure that you keep an “active arch” in your foot, do NOT allow the arch to collapse
  • Keep your knee over your 2nd or 3rd toe as you use your body weight to drive your knee out over your foot until you feel a stretch in the ankle (commonly felt in the back of the ankle and heel, but not rare to feel also in the front of the ankle)
  • Hold the position for 5 seconds, relax out of the position and then move right back in until you have repeated 20 reps

Seated 90/90 Hip Internal Rotation Stretch

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  • ***ensure that you do not feel any pain or discomfort in your knees, that is not the purpose of this stretch
  • Start on the ground, keep both knees bent to 90 degrees
  • Attempt to keep an upright torso
  • Slowly rotate your torso towards the trailing leg
  • Hold this position for 1 minute and sink into the stretch

Child’s Pose with Thread the Needle Variation

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  • First move your hips backwards towards your feet 
  • After reaching end range, this means that your lumbar spine is locked out
  • Then take your right arm and thread it under your left arm and then relax it on the floor, this will allow for a rotation to occur in your Thoracic Spine
  • Hold this position for 45 seconds

Kneeling Bilateral Shoulder Extension

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  • Start in a kneeling position
  • Attempt to reach behind you with your knuckles facing towards the ceiling, palms towards the floor
  • Grab an object (chair, bench, sofa) and then attempt to stand erect with your body and gently move your torso away from your hands
  • Hold this position for 1 minute
  • Be aware of your shoulder and do not push through pain