SHOULDER MOBILITY EXERCISES RELATED ,

Stretching versus Mobility Exercises: A Primer

The Mobility Workout Handbook: Over 100 Sequences for Improved Performance, Reduced Injury, and Increased Flexibility

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  • TAG : General Mobility Exercises - BrianMac
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  • Practice Mastery in these Mobility Exercises
    • Hip Matrix
    • Ankle Matrix
    • Spiderman Lunge

    See these exercises at the bottom of this post.

    Several studies have been published that shown that limited dorsiflexion impacts the , , , and even . Â These are all building blocks to functional movement patterns, so the importance of designing exercises to enhance dorsiflexion can not be ignored. Â While I will openly admit that I believe that the hip has a large influence on ankle position and mobility, it is still important to perform ankle mobility exercises. Â I will discuss the hip component in a future post.

  • There are many great ideas on the internet on how to improve dorsiflexion with ankle mobility exercise, but I wanted to accumulate some of my favorite in one place.  Below, I will share my system for assessing ankle mobility and then addressing limitations.  I use a combined approach including self-myofascial exercises, stretching, and ankle mobility drills.

    Again with the mobility exercises you want to pick a handful that you always do. For example my favorites are leg swings, high knees, wall slides, ankle mobilization, lunges and rotational squat. It’s important to focus on the muscles that you will be training that day, shoulders, back, upper back for chest days – although you still want to do some lower body.

    Hip Mobility Exercises
    1. Lying Hip Rotations
    2. Piriformis Stretch
    3. Butterfly
    4. Frog
    5. Kneeling Lunge
    6. Traveling Butterfly
    7. Squatting Internal Rotations
    8. Pigeon

  • Limitations in ankle dorsiflexion can cause quite a few functional and athletic limitations, leading to the desire to perform ankle mobility exercises. Â Â These types of mobility drills have become popular over the last several years and are often important components of corrective exercise and movement prep programming. Â Considering our postural adaptations and terrible shoe wear habits (especially if high heels), it’s no wonder that so many people have ankle mobility issues.

10 Terrific Mobility Exercises - YouTube

There are many great ideas on the internet on how to improve dorsiflexion with ankle mobility exercise, but I wanted to accumulate some of my favorite in one place.  Below, I will share my system for assessing ankle mobility and then addressing limitations.  I use a combined approach including self-myofascial exercises, stretching, and ankle mobility drills.