Strength should be a priority no matter what your goals are, this goes for young or old.  Strength is relative depending on where you are at in your own personal journey.  Being able to move efficient and effectively is an important component to being able strong.  Having a mobility routine to help you move better is crucial in helping you maintain your highest level of performance. 

Everyone is different when it comes to the amount of time that needs to be dedicated to your mobility routine and this can change on a weekly basis depending on how your body is reacting to the stimulus you are putting on it. 

1. Spiderman Walks- Perhaps the favorite for getting the most out of an exercise and getting multiple joints involved at the same time. 

Start with a forward lunge with the leg just slightly wider than normal.  Go for a long range of motion to stretch out the hip flexors.  Once you have got into this runners lunge position and stayed in this position for a few seconds you will bring the hip back straightening the front leg, feeling a stretch in the back of your hamstring.  After holding this position return the starting lunge position and take your hand closest to your forward foot and twist it to the sky having your head follow your hand.  Repeat on both legs for a total of 6-8 reps on each side.

 Spiderman Walk       Spiderman Walk

2. Forward Fold- One of the simplest drills but great for lengthening the hamstrings.  Start with your legs wider than hip distance.  Take your hips back and away from you while taking your hands and sliding them down the front of your straight legs.

Forward Fold  Forward Fold

3. Solues Stretch/Ankle Mobility-  Often from ankle sprains, which most everyone has had at one time or another, or for all you women out there that wear high heels, ankle mobility can be a serious issue.  This can inhibit squat patterns and overall movement. 

Stand with one leg in front of the other close to a wall. 

Place your hands on the wall for balance. 

Bend both knees, focusing on the back knee. 

Move your weight forwards onto your toes but make sure you keep the heel down at the back. 

Hold for between 5 and 10 seconds to stretch the muscle or simple rock back and forth 10-15 times on the front foot to work on ankle mobility.

 Soleus Stretching

4. Wall Slides- This exercise is great to stretch the pecs and shoulders as well as active the back, especially the low traps before getting into your lifting.

Stand with your back against the wall.  Place your arms against the wall with three points touching, your wrist, elbows and shoulders.  Slowly slide your arms up the wall as if you were told this is a stick up!  Maintain contact with the wall the whole time and work to retract your scapula and keep your hands flat against the wall the whole time.  Start slow and don’t try to push through heavy pain, you should see your range of motion improve rather quickly.

 

5. Buddha Squat or Deep Squat-This is great for increasing mobility in the hips, ankles and hips.  Start with your feet shoulder distance apart and lower your hips down towards your ankles, making sure to keep your feet flat on the ground.  This may be difficult at first but work your way up to where you can sit with your chest up for several minutes.

 Buddha Squat  Buddha Squat

6. The Pass-Through-This mobility drill works on shoulder range of motion.  It is a simple drill and can be done with a PVC pipe, stick, or resistance band. 

Grasp the band or pipe as wide as you need. A good starting position would be make a Y with your arms.  Keep your arms straight the entire time as you take the pipe from your front of your legs(quads) to up and over your head to your back.  Try to make it a fluid movement as you move back and forth from the front to the back.  Start with 3 sets of 10 of this exercise and work to move your hands closer in on the pipe as your mobility increases. 

Pass Through Pass Through Pass Through

 

Treat your body well and it will treat you well!

Here’s to a healthy and happier version of YOU.

 

Ben