Mobility exercises are often overlooked in favour of gym workouts that primarily focus on strength training. However, gym programmes should be tailored to the specific sport and fitness goals of the individual. This principle, known as specificity, ensures that training closely mimics the movements and demands of the activity being targeted. For example, runners typically prioritise running in their training, which is essential but not entirely sufficient. To truly optimise performance, runners should also incorporate exercises in a gym setting to enhance strength, endurance, balance, and mobility.
Mobility plays a vital role in improving range of motion (ROM), allowing the body to move more freely and efficiently. This reduces the risk of injury and enhances overall performance and functionality. Mobility should be an integral part of every training programme, as it supports both functional fitness and performance improvements. The following exercises, when performed daily, can create compounding benefits over time.
1) Resistance Band Arm Circles
Equipment: Resistance band (or a long towel as an alternative).
This exercise is designed to open up the shoulders, increase ROM, strengthen small stabilising muscles, and improve posture by engaging the muscles responsible for shoulder blade stability.
How to Perform:
Complete 1 set of 15-20 reps.
Move slowly and focus on controlled movements, particularly when the band passes behind the shoulders.
Pay attention to areas of tightness or tension and aim to "iron out" these spots for improved ROM.
2) Face-Down Lying Chest Stretch
Equipment: None, just a comfortable surface to lie on.
Tight pectoral muscles can limit external rotation by pulling the shoulders into an internally rotated position. This restricts shoulder ROM, reduces strength potential, and negatively impacts posture.
How to Perform:
Complete 1 set of 15-20 reps.
Extend one arm fully while bending the other at a 90-degree angle. Turn your head toward the bent arm and push the upper body up until a stretch is felt in the chest.
Gradually increase ROM with each repetition.
3) Kneeling Lateral Lunge Stretch
Equipment: None, just a comfortable surface to kneel on.
This stretch targets the hip adductors, hip flexors, and groin muscles, helping to improve knee tracking and reduce injury risk. It’s particularly beneficial for athletes who primarily move in the sagittal plane, such as runners and cyclists.
How to Perform:
Complete 1 set of 15-20 reps.
Start by kneeling on one knee and stepping the other leg out to the side. Lean toward the extended foot to initiate the stretch.
Perform dynamically, gradually deepening the ROM with each repetition.
4) 90/90 Stretch
Equipment: None, just a comfortable surface to sit on.
This stretch is essential for counteracting the effects of prolonged sitting, targeting the Gluteal muscles to improve hip mobility and reduce lower back tension.
How to Perform:
Complete 1 set of 15-20 reps.
Sit upright with one leg bent in front at 90 degrees and the other bent to the side at 90 degrees. Lean toward the front leg while maintaining an upright posture.
Gradually increase the depth of the stretch with each repetition.
5) Standing Split Squat with Rear Foot Elevated
Equipment: An elevated surface, such as a sofa.
This dynamic stretch incorporates an element of strength training while releasing tension in the quadriceps and hip flexors, improving ROM.
How to Perform:
Complete 1 set of 15-20 reps.
Place the rear leg on the elevated surface and take a large step forward with the front leg. Lower your body in an upright position, keeping your weight evenly distributed.
Adjust the front leg’s position as needed to accommodate increased ROM with each repetition.
Pro Tips
To maximise the benefits of these exercises, focus on your breathing:
Promote relaxation: Deep breathing activates the parasympathetic nervous system, helping muscles relax.
Enhance oxygen delivery: Better oxygen transport allows muscles to stretch more effectively.
Improve focus: Coordinating breathing with movement can help identify tight areas and improve ROM.
Action Steps
Create a mobility routine using the exercises above and commit to performing it daily.
Start with one or two exercises in the morning, and then complete the rest during your lunch break or evening downtime.
Be consistent and patient, the positive adaptations from mobility training require time and dedication.
By integrating these exercises into your routine, you’ll enhance your body’s functionality for both sport and everyday life. With time and consistency, the benefits will compound, leading to noticeable improvements in performance and injury prevention.
Rob Crerie
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