Scribd Logo
Upload

Welcome to Scribd!

  • 38 views

    Mobility Training Exercises

    Uploaded by

    Meiji Yan
    The document provides instructions for a series of mobility exercises targeting the ankles, hips, thoracic spine, shoulders, and hip/shoulder/thoracic spine. It includes starting positions and procedures for each exercise and recommends sets, repetitions, or duration for each. Exercises include heel elevated ankle mobility, 3-way ankle mobility, leg swings, quadruped and standing hip circles, leg lock hip bridge, pigeon stretch, lateral lunge, rotational squats, reverse lunge with overhead reach, crunches, plank T-roll, and spiderman stretch in high and low planks.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Mobility Training Exercises

    Uploaded by

    Meiji Yan
    38 views10 pages
    The document provides instructions for a series of mobility exercises targeting the ankles, hips, thoracic spine, shoulders, and hip/shoulder/thoracic spine. It includes starting positions and procedures for each exercise and recommends sets, repetitions, or duration for each. Exercises include heel elevated ankle mobility, 3-way ankle mobility, leg swings, quadruped and standing hip circles, leg lock hip bridge, pigeon stretch, lateral lunge, rotational squats, reverse lunge with overhead reach, crunches, plank T-roll, and spiderman stretch in high and low planks.

    Copyright

    © © All Rights Reserved

    Available Formats

    PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    The document provides instructions for a series of mobility exercises targeting the ankles, hips, thoracic spine, shoulders, and hip/shoulder/thoracic spine. It includes starting positions and procedures for each exercise and recommends sets, repetitions, or duration for each. Exercises include heel elevated ankle mobility, 3-way ankle mobility, leg swings, quadruped and standing hip circles, leg lock hip bridge, pigeon stretch, lateral lunge, rotational squats, reverse lunge with overhead reach, crunches, plank T-roll, and spiderman stretch in high and low planks.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    38 views10 pages

    Mobility Training Exercises

    Uploaded by

    Meiji Yan
    The document provides instructions for a series of mobility exercises targeting the ankles, hips, thoracic spine, shoulders, and hip/shoulder/thoracic spine. It includes starting positions and procedures for each exercise and recommends sets, repetitions, or duration for each. Exercises include heel elevated ankle mobility, 3-way ankle mobility, leg swings, quadruped and standing hip circles, leg lock hip bridge, pigeon stretch, lateral lunge, rotational squats, reverse lunge with overhead reach, crunches, plank T-roll, and spiderman stretch in high and low planks.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 10

    Heel Elevated Ankle Mobility

    Starting Position
    • Start with your heels placed on a slight incline (one – two inches high).

    Procedures:
    1. Slightly flex the knees so that the foot moves into a dorsiflexed position and
    return to the starting position.
    3-Way Ankle Joint Mobility
    Starting Position
    • Start in a half kneeling position.
    • Keep one knee in front of the hip and in line with heel.

    Procedures:
    1. Rock the ankle back and forth so that the knee touches the wall.
    2. Keep the heel in contact with the ground.

    3. Move the knee, forward, slightly towards the midline.


    4. Move the knee slightly away from the midline.

    5. Repeat on the other leg.


    Note: You may also do this in a standing position with the feet a few inches from the
    wall. Keep the rear knee extended as you move the front knee forward.

    Leg Swings
    Starting Position
    • Stand in front of a wall.
    • Place Hands on the wall at shoulder level.

    Procedures:
    1. Swing one leg to side on a pendular motion.
    2. Keep the knee straight and the support foot in contact with the floor.

    3. Repeat on the other leg.


    Quadruped Hip Circles
    Starting Position
    • Assume a quadrupled position with the knees and hands on the floor.

    Procedures:
    1. Raise the left knee off the floor and rotate in an arc, attempting to make a big
    circle.
    2. Perform the movement slowly clockwise and counter clockwise for a number
    of repetitions.

    3. Repeat on the other leg.

    Standing Hip Circles


    Starting Position
    • Support yourself on one leg and flex the opposite knee so that it is level with the
    hip.
    Procedures:
    1. Open the hip as far as possible, attempting to make a big circle with the knee.
    2. Perform movement slowly counterclockwise and clockwise for a number of
    repetitions.

    3. Repeat on the other leg.

    Leg Lock Hip Bridge


    Starting Position
    • Lie supine with one leg flexed at the hip.

    • Hold the thigh to the chest for a passive lock.


    • You may place a ball between the thigh and chest to cue on keeping the hip
    flexed during the execution of exercise.
    Procedures:
    1. Extend the hip bringing it off the ground into a bridge position
    2. Keep the foot, knee, and thigh of the extended hip aligned
    3. If the hamstring is cramping, you may raise the foot on a board or platform to
    increase the hip flexion starting position.

    Pigeon Stretch
    Starting Position
    • Keep the front knee flexed and in line directly with the hip
    • The back leg extends behind and stays in line with the hip
    • Place hands in front.

    Procedures:
    1. Move the chest close to the front knee. Hold the position for a few seconds.

    Lateral Lunge
    Starting Position
    • Stand tall with arms on the waist
    Procedure
    1. Take a step on the side.
    2. Keep both feet facing forward and the soles in contact with the ground.
    3. Push off and go back to the starting position

    Rotational Squats
    Starting Position
    • Stand with the feet at right angles to each other.
    Procedures:
    1. Shift the weight to the back leg as you dorsiflex the lead foot.
    2. Keep the spine neutral.

    Reverse Lunge with Overhead Reach


    Starting Position
    • Stand tall with the arms hanging on both sides.
    Procedures
    1. Step the right foot backward while lowering the hips so one knee bends to 90
    degrees.
    2. Simultaneously, raise the arms to the ceiling and reach back over the shoulder.
    3. Return to the starting position and repeat on the other leg.

    Crunches
    Starting Position
    • Lie supine on the floor, knees bent, feet flat on the floor, and the hands are
    intertwined at the back of the head.
    Procedures:
    1. Brace your core and take a deep breath in.
    2. As you exhale, engage your muscles to raise your torso off of the floor while
    keeping your lower back and feet flat on the floor.
    3. Lift yourself just enough to get your shoulder blades off of the floor.

    Quadruped T-Spine Rotation


    Starting Position
    • Start on a quadrupled position with one hand behind the head.
    Procedures:
    1. Rotate the shoulder in the direction of the opposite knee
    2. Then rotate upward keeping your gaze fixed on your raised elbow
    3. Keep the hip square to the ground
    Bench T-Spine Extensions
    Starting Position
    • In a kneeling position, place your elbows on a bench while keeping the back
    flat.
    Procedures:
    1. Push the chest down feeling a bit of stretch on your triceps and shoulders.
    2. You may also have a partner pressing down between your scapulae.
    3. Hold this for a few seconds.

    Wall Slides
    Starting Position
    • Sit with the back against the wall and soles of the feet together pulled towards
    the body.
    • Hold the arms out to the side against the wall, with elbows flexed to 90 degrees
    and the back of the hands flat or as close to the wall as possible.
    Procedure
    1. Press the hands up toward the ceiling, sliding them up while trying to maintain
    contact with the wall
    2. Press the knees toward the floor at the same time
    3. Press as far as possible while keeping the hands against or as close to the wall
    as possible.
    Plank T-Roll
    Starting Position
    • Assume a straight arm plank position with feet hip-width apart.

    Procedures
    1. Rotate the shoulder and hip on one side.
    2. Slowly raise the right hand towards the ceiling.
    3. Return to the plank position and repeat on the other side.

    Spiderman Stretch – High Plank and Low Plank


    Starting Position
    • Start on a straight arm plank position with feet hip-width apart.

    Procedures:
    1. Bring one foot forward outside the hand resting on the floor.
    2. Touch the elbow on the inside of the foot.
    3. Slowly rotate and reach towards the ceiling.
    4. Return to starting position with the elbows touching the inside of the foot.
    Refer to this guide for sets and repetitions/duration:
    Exercises Repetitions/Duration
    ANKLE MOBILITY
    Heel Elevated Ankle Mobility 10 reps
    3-Way Ankle Mobility 10 reps
    Leg Swings 10 reps each leg
    HIP MOBILITY
    Quadruped Hip Circles 10 reps each leg
    5 reps clockwise and counterclockwise
    Standing Hip Circles
    10 reps each leg
    10 seconds each leg
    Leg Lock Hip Bridge
    3 to 5 reps each leg
    10 seconds each leg
    Pigeon Stretch
    3 to 5 reps each leg
    3 seconds each rep
    Lateral Lunge
    10 reps each leg
    10 seconds each rep
    Rotational Squats
    3 to 5 reps each leg
    5 seconds each rep
    Reverse Lunge with Overhead Reach
    3 to 5 reps each leg
    THORACIC SPINE (T-SPINE) MOBILITY
    Crunches 10 to 15 reps
    Quadruped T-Spine Rotation 3 to 5 reps each side
    5 seconds each rep
    Bench T-Spine Rotation
    3 to 5 reps
    HIP AND SHOULDER MOBILITY
    10 seconds each rep
    Wall Slides
    3 to 5 reps
    HIP, SHOULDER, AND T-SPINE MOBILITY
    Plank T-Roll 5 reps each side
    Spiderman Stretch – High Plank and Low 5 seconds each rep
    Plank 3 to 5 reps each side

    You might also like