Mobility seems to be the in-thing now. You can find tons of information on the web about how to add them to your workouts. However, as with other types of exercises, some are more effective than others. This highlights the need to make sure you’re doing exercises that will provide the best results. Here are some you should definitely consider:
These aren’t technically rotational. Instead, they’re done before rotational lunges. The key is to get a good foot position. The feet should be at angles to the other foot instead of being parallel in a later squat. The key is the foot position. This drill gets people ready for rotational lunges. The hip-limiting factor in terms of hip mobility is frequent flexibility in the muscles compared to the joins’ motion. It’s important that therapists.
Ankle mobility is important as a type of warm-up. It’s important this is a mobility drill rather than a flexibility or stretching drill. Rock the ankle back and forth instead of holding the stretch. Also, it’s important to keep an eye on the heel. It’s important that the heel remains in contact with flooring. Many people who have mobility issues lift the heel immediately. It’s also important that this drill is multi-planar. An example is 15 reps. That includes 5 to the small toe, 5 straight, then 5 driving knee inwards beyond the big toe.
This is an interesting exercise. It can benefit many boy parts including the hip and ankle. If an athlete for example has bad ankle mobility when they do leg swings, the foot will turn out as they swing the leg. The key when doing leg swings is that the foot stays in contact with floor. Also, rotary motion should be drive into the foot/ankle. The leg’s swinging causes mobility at the ankle in transverse plane.
This is done before later lunge. They help to develop the frontal plane mobility. The key is to keep an eye on the feet. They must stay straight ahead. A wider stance makes them easier rather than harder. However, people usually start narrower.
Thoracic Spine Mobility
This is an important type of mobility exercise you should consider. You’ll need two tennis balls to do certain drills. They provide anterior-posterior movement of the vertebrae with each mini crunch. The head should go back to the floor following every crunch. Also, the hands should move forward at a 45-degree angle. Try to do 5 reps for each level. Also, slide down around a ½ roll of the tennis ball. Start from the thoraco-lumbar junction then move up to the start of the cervical spine. Make sure not to enter the cervical/lumber areas as they’re not regions that require mobility work.
This is before a “lunge matrix.” Good mobility is needed to do a lunge matrix. This type of exercise can be done every day, which is a plus. Split squats are done before a lunge and help to improve sagittal plane mobility.