Although we stretch and mobilise in every session, we encourage all our members to spend additional time addressing any individual areas (we all have some) that need attention.
Mobility helps the body maintain a state of balance. It is key to long-term health, and is critical for performance. It vastly improves recovery, joint health, and range of motion. Optimal mobility is the foundation to better movement patterns; and when you move better, your body rewards you with stronger and fitter faster. Specifically, flexibility affects agility and balance.
Simply put overlooking mobility will hinder your results and lead to greater risks for injury.
Six mobility exercises to increase range of motion and improve
Spend just two minutes a day on each move, the 10-minute squat requires more time, of course and make sure to contract and relax in each position. Also, test your range of motion before and after: you should notice improvements almost immediately.
1. Posterior hip mobilization -
On all fours, position a stretching band around one quad, then place that foot in front of the opposite knee. Oscillate your hip against the band’s pull. GOOD FOR: Loosening up a stiff hip capsule or making you more efficient on a bike, in a kayak, or whenever you are in hip flexion.
2. Shoulder extension, external rotation -
Place your hand through a stretching band and rotate your palm up. Grip the band and lean back, stretching your arm above your head and engaging the lat muscle. GOOD FOR: Opening up shoulder joints, which are particularly tight among desk workers.
3. Anterior hip mobilization -
Place the stretching band around one quad’s hip crease and stretch that leg back, placing the knee on the ground and slowly rotating the hip forward. GOOD FOR: Loosening up tight hip flexors, common among runners, cyclists, and rowers.
4. Ankle dorsiflexion -
Standing up, place stretching band just above the ankle and step forward with that leg. Move knee forward and oscillate outward. Repeat facing the other direction. GOOD FOR: Ankle flexibility, which helps save runners tremendous energy.
5. 10-minute deep-squat test -
Stand with your feet shoulder width apart and lower your hips to your ankles, making sure to keep your feet flat on the ground. Remain in that position for 10 minutes, moving slightly to stimulate circulation. GOOD FOR: Increasing mobility in the ankles, knees, and hips.
6. Couch stretch -
Start on all fours with your feet against the wall, chair or coach. Raise one leg so the shin and foot lie flat against the wall,then step the other leg forward, foot beneath out. Engage glutes, quads, and hip flexors by arching and relaxing your back. GOOD FOR: Opening up the entire anterior muscle chain, allowing you to fully extend your hips, knees, and ankles.