The Five Best Mobility exercises For Lifters and Athletes

There is a big difference between mobility exercises and stretches; mobility addresses all the sliding surfaces such as muscles, tendons, ligaments as well as the joints and motor control areas.

These five tips will help you move better:

• The Sun Salutation

• Stand with hands at your sides, inhale slowly as you raise both arms out an over your head. While your rib cage expands arch back as you reach for the sky and lengthen your spine, then allow your head to fall back.
• Exhale slowly while bending forward with hands going to the tops of your toes, hold two seconds and exhale as you rise to start. Then repeat.

• Warrior Series

• Starting with your right foot in front in a lung position ad torso neutral.
• Raise arms overhead with palms together sink down until you feel the left leg stretch. Arch the spine and hold for 20 seconds.
• Rotate left with right arm in front and left behind look ahead and hold 20 seconds.
• Shift right shoulder down and right hand to inside ankle of your right foot.
• Push outward with the back of your arm against your leg while pushing your hips towards your arm, look upwards and hold the position for 20 seconds.
• When finished, rotate back into your starting position and bring your feet together and then move your right foot back and repeat the whole exercise on the other side.
• Do 3 sequences on each side taking 1 minute to complete each.

• Standing Bow Pose

• Standing straight, drop your right arm down to your side with your palm turned out.
• Bend your right knee; grab hold of your ankle so you can stretch your quad.
• Simultaneously kick your right foot up and back as you press it against your hand and reach your left arm straight forward.
• Keep your standing leg straight and strong and your knee straight as you raise it.
• Lean forward into the stretch and hold it for as long as possible, work one side for 1 minute, then switch and work on the other side.

• Downward Dog

• Start this exercise in a pushup position.
• Push your shoulders down as you raise your hips to form an A shape with your body.
• Push your heels down to the floor while making sure to keep your legs straight. - Feel the stretch from your Achilles’ tendons to your glutes for 10 seconds.
• Repeat this for 2 minutes.

• Upward Dog

• Start this exercise in a push up position.
• Then lower your hips to the floor and extend your arms forwards then upward as high as you can while arching your back and pushing your feet so they are flat on the floor and hold this for 10 seconds.
• Repeat this for 2 minutes.

These mobility exercises are designed to help with all of your muscle groups required for lifting weight and general athletics, to increase the blood supply to provide a full range of nutrients as you increase your flexibility and gain all movement ranges while reducing aches and soreness.

MobilizeMe Physio Gold Coast make a personalized treatment plan to help you meet your goals. We use a broad range of treatments to help you get back to doing what you love!