Mastering mobility: 6 drills for better range of motion

BBrandon August 22, 2023 10:48 PM

Mobility is an essential aspect of fitness that often gets overlooked. It's more than just flexibility; it involves the range of motion in the joints and the ability to move them effectively and effortlessly. The benefits of excellent mobility are immense. They include preventing injuries, enhancing athletic performance, and promoting better posture and balance. In this article, we will discuss six drills to master for better mobility and range of motion.

The importance of mobility and range of motion

Mobility and range of motion are crucial for both athletes and non-athletes. Improved mobility allows for optimal body positioning and alignment, resulting in better performance and less risk of injury. A full, healthy range of motion in the joints can enhance athletic performance and daily life activities.

Full body mobility drills

These exercises target various parts of your body, promoting better mobility and flexibility.

  1. Shoulder circles: Stand straight, extend your arms to your sides and move them in large circles. Do ten rotations forward and ten rotations backward. Then, shrink your circles gradually until they're tiny.

  2. Hip circles: Stand with your feet hip-width apart, place your hands on your hips and make big circles with your hips, first clockwise then anticlockwise.

  3. Ankle circles: While seated, extend one leg and rotate your ankle ten times in each direction. Repeat with the other leg.

Upper body mobility drills

These exercises are targeted at increasing the mobility of your upper body.

  1. Wall slides: Stand with your back against a wall, arms extended out to the sides. Slide your arms up, keeping them against the wall, then slide them back down.

  2. Thoracic rotations: Sit on your heels, place one hand behind your head, and the other on the ground. Rotate your upper body up and around, following your elbow with your eyes. Repeat on the other side.

Lower body mobility drills

For your lower body, these exercises are a must.

  1. Deep squat to hamstring stretch: Get into a deep squat, keeping your heels on the ground. Hold for a few seconds, then straighten your legs and stretch your hamstrings. Repeat.

Remember, consistency is key in improving your range of motion. Incorporate these drills into your daily workout routine, and you'll notice the difference in your mobility and flexibility. Whether you're an athlete looking to enhance your performance, a senior seeking better movement, or someone just wanting to boost your physical health, these drills are a great starting point.

Here is a quick summary of the drills for you:

Drill Body Part Instructions
Shoulder circles Upper Body 10 forward rotations, 10 backward rotations
Hip circles Full Body Rotate hips clockwise, then anticlockwise
Ankle circles Full Body Rotate one ankle 10 times in each direction, then switch
Wall slides Upper Body Slide arms up and down a wall
Thoracic rotations Upper Body Rotate upper body, following elbow with eyes
Deep squat to hamstring stretch Lower Body Squat deep, stand and stretch hamstrings

Remember, before starting any exercise regime, it's a good idea to consult with a healthcare or fitness professional to ensure the activities are suitable for your fitness level and health condition.

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