5 Mobility Exercises Every Athlete Should Do
Mobility is the foundation of athletic performance. Whether you’re a runner, weightlifter, or team sport athlete, having optimal mobility allows for better movement efficiency, injury prevention, and enhanced performance. Yet, many athletes overlook mobility work in favor of strength and conditioning. If you want to move better, recover faster, and perform at your peak, incorporating mobility exercises into your routine is a must.
In this article, we’ll cover five essential mobility exercises for athletes that will improve flexibility, joint health, and overall movement quality.
1. World’s Greatest Stretch
This full-body movement lives up to its name. It improves hip, thoracic spine, and shoulder mobility while engaging multiple muscle groups.
How to Perform:
- Start in a high plank position.
- Step your right foot forward into a deep lunge.
- Place your right hand inside your right foot while keeping your left leg extended.
- Rotate your torso and reach your right arm toward the ceiling.
- Hold for a few seconds, then switch sides.
Why It’s Essential:
This stretch opens up tight hips and improves spinal rotation, both crucial for dynamic athletic movements.
2. Hip 90/90 Stretch
Hip mobility is vital for sprinting, squatting, and cutting movements in sports.
How to Perform:
- Sit on the floor with one leg in front at a 90-degree angle and the other leg behind you at a 90-degree angle.
- Keep your back straight and lean forward slightly over your front leg.
- Hold for 20-30 seconds, then switch sides.
Why It’s Essential:
This stretch improves hip internal and external rotation, helping athletes maintain stability and range of motion in various movements.
3. Shoulder CARs (Controlled Articular Rotations)
Shoulder mobility is often compromised due to poor posture or overuse in sports.
How to Perform:
- Stand tall and extend one arm forward.
- Slowly rotate your arm overhead, then internally rotate it as you bring it behind you.
- Complete slow, controlled circles, then repeat on the other side.
Why It’s Essential:
It enhances shoulder joint control, reducing the risk of impingement and improving overhead movement patterns.
4. Ankle Dorsiflexion Stretch
Ankle mobility plays a crucial role in squatting, running, and jumping.
How to Perform:
- Kneel with one foot forward in a half-kneeling position.
- Gently drive your knee forward over your toes while keeping your heel on the ground.
- Hold for 20-30 seconds per side.
Why It’s Essential:
Limited ankle mobility can lead to compensations in movement, increasing the risk of knee and hip injuries.
5. Spinal Cat-Cow Stretch
A flexible spine is essential for overall movement quality and reducing back stiffness.
How to Perform:
- Start on all fours.
- Inhale, arch your back, and look up (Cow Pose).
- Exhale, round your back, and tuck your chin to your chest (Cat Pose).
- Repeat for 8-10 reps.
Why It’s Essential:
This movement improves spinal mobility and promotes better posture and flexibility.
Incorporating these mobility exercises for athletes into your routine will enhance your movement efficiency, reduce the risk of injury, and improve overall performance. Just a few minutes a day can make a significant difference in how you feel and perform on the field, court, or gym. Prioritize mobility, and your body will thank you!