Exercises to improve mobility

Having mobile joints means you are less likely to become injured

mobility exercises

by Trail Running |

Good mobility is the ability to move a joint through a full range of motion. It’s not to be confused with flexibility, which describes being able to lengthen a particular muscle.

Having mobile joints can make you faster and more efficient as well as less likely to succumb to injuries.

Personal trainer Peter McIver says: “Endurance athletes know what it takes to be on top of their game. They’ve dedicated hours of time to training to be the best they can, and push their bodies (and minds) to its limits.

“Whatever the sport, it takes extraordinary physical fitness and a regime that prioritises rest and mobility just as much as it does training.”

Peter recommends these 10 exercises to help increase mobility in endurance athletes. Do them regularly either as part of a warm-up or on a race day.

Downward dog to runner’s lunge

downward dog

From downward dog bring your right leg to your right hand in a lunge position. Do the same on the other side.

Dynamic windmill stretch

Dynamic windmill stretch

Have feet shoulder-width apart and, bending at the hips, touch your right hand to your left leg and quickly repeat on the opposite side in a windmill motion.

Butterfly stretch

Butterfly stretch

In seated position, place soles of your feet together pressing your legs into the floor.

Table top glute bridge

glute bridge

Lying with knees bent, lift glutes to the ceiling and squeeze. Release and repeat.

Groin stretch reach

Groin stretch reach

From a squat, press right elbow into right knee, reaching left arm behind you.

Hip flexor twist

Hip flexor twist

Place one bent leg so. Twist your torso to the left and right to stretch the hips.

Lunge backbend

Lunge backbend

From a squat, lower knee towards the floor in a bent position. Repeat on other leg.

Standing hip circles

Standing hip circles

In standing position rotate your hips in a circular movement. Both directions.

Lying figure four stretch

Lying figure four stretch

Start by kneeling with foot forward. Rock that ankle backwards and forwards.

Pigeon pose

Pigeon pose

Knees and hands on floor, reach one arm beneath the other, bending upper body.

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