This post is a follow up to my previous article, Mobility 101, about the benefits of mobility training. In this post, I have given some basic movements you can being to incorporate into your daily routine.

*HOW to do mobility training.

Here is a list of basic mobility drills you could perform once per week to get you started with mobility:

Groin/Hip Mobility Drill: Stand with palms against a wall at shoulder height. Keep feet pointing forward and swing right leg in a pendulum motion. Gradually increase the range of comfortable motion. Perform this drill for ten repetitions, three times on each leg.

Hamstring Mobility: The hamstring mobility drill is similar in fashion to the hip mobility drill above, the only difference will be that instead of swinging side to side in a pendulum motion you will be swinging your leg forwards and backwards. Again, gradually increase your range of motion and be sure to keep your body in line and contract your core throughout.

Internal Hip Rotation: Lie on your back. While keeping your feet on the floor, bring your knees towards each other by actively rotating your femurs. Repeat this drill 3 times, holding the stretch for 15-20 seconds at a time.

Ankle Mobility: Assume an all fours position, in a bear stance so that you have two hands flat on the ground and are up on your tip toes. Cross one leg over the other and distribute your weight on to your flat bottom foot. Rock forward and backwards from your heel through to your toes and back. Perform this exercise 10 times on each leg.

Quadroped Thoracic Rotations (for back and shoulders): Begin in a four legged position, and place one hand behind your head. Keep your core braced and rotate your upper back downwards bringing the elbow of your elevated arm down toward the elbow of your bracing arm. Reverse the motion until the elbow is pointing towards the ceiling (or as far as you can go without rounding your lower back) Repeat 10 x 3 sets on each side.

Scapular Wall Slides (for back and shoulders): Begin by standing with your back against a wall with correct posture. Raise arms out to your sides so that your forearms rest vertically against the wall. Maintain this contact throughout the exercise. Slide your arms up until your arms are straight and then back down all the time focusing on pulling your shoulder blades together and down. At the bottom of the movement bring your elbows into your body and squeeze your shoulder blades together.

Squat to Stand (for full body stretch): With your legs shoulder width apart, hinge through the hips, bend your torso over and grasp your feet with arms outstretched. Descend into a full squat position, dropping your hips as far as you can while keeping your arms straight. Return to the start position maintaining correct form. 

Some of these may be more difficult than others if you are just beginning but keep at it and you will see the benefits. Please feel free to leave any questions or comments below.

Thanks for stopping by!

Em