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. Â Below, I will share my system for assessing ankle mobility and thenÂ addressingÂ limitations. Â 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|
|5. Kneeling Lunge|
|6. Traveling Butterfly|
|7. Squatting Internal Rotations|