Being mobile is a crucial aspect of being healthy and we want to be able to move freely throughout the one's daily activities without pain and strain.
Below are 5 mobility drills you can do!
1. Banded Joint mobilizations
Place a band around a rig an with your foot slightly elevated on a weight, have the band wrapped around your ankle, resting on the front of your foot (talus bone)
Drive your knee forward over your toe for 20 reps holding for three seconds. What we are doing is helping the motion of the bone glide backwards, thus improving natural joint movement of the ankle
2. Goblet Squat Stretch Squat all the way down, holding a plate in front of you. In this position, keep your chest as upright as possible and swivel your hips while driving your knee over you toes and feel a really good stretch in the back of your calf.
Do about Four to Five reps, holding for 10s with your weight on each leg and then rest.
3. Thoracic Spine Stretch
This exercise is great for improving hip mobility as well as the thoracic spine.
I would recommend performing these whenever you can and do about 3x30s holds while slowly inhaling and exhaling whilst maintaining this position.
4. Cat Camel Pose
This is a great mobility stretch and has some gentle mobilization of the spine. This helps stretches and strengthen the core muscles.
Starting with image B, breathe in through your nose, and fill your lower and upper back with air.
Exhale through your mouth while tilting your pelvis and rounding both your upper and lower back. This is done by lightly pushing straight down with your knees and pushing through your arms, trying to extend them as much as possible.
Lastly finish off by breathing in and fill your upper back with air.
5. Lateral Lunge
You can perform this mobility drill with or without weight and will help improve balance stability and strength in your inner and outer thighs (may even also reduce cellulite)
Stand with your feet hip-width apart.
Take a big step to the side with your left leg, then bend your left knee, push hips back and lower until your left knee is bent 90 degrees. This should take around two seconds.
Push back to start.
To make this exercise harder, you can add in eccentrics, tempo or weights, or simply take a bigger step to the side.
Images used from Squat University, Mens Health, Fitness Volt & Unplash
Comments