Summary: This video outlines five exercises to improve mobility quickly, focusing on enhancing gym performance and reducing pain. It covers wrist warm-ups, shoulder rotations, hip CARs, thoracic spine rotations, and a Couch stretch, emphasizing proper form and controlled movements for beginners.
Warm-up Exercises
- Wrist Warm-up:
- Interlace fingers, palms together, roll wrists clockwise and counter-clockwise.
- Place palms flat on the floor with fingers pointing backward, gently lean forward and backward.
- Hands flat on the floor, fingers pointing towards knees, gently lean back and forward, lifting palms slightly.
- Shoulder Controlled Articular Rotations (CARs):
- Stand tall, good posture.
- Bring arm forward, palm up, rotate arm inward, elevate, internally rotate, reach back, and return to starting position.
- Perform slowly and controlled, visualizing movement in the shoulder capsule.
- Focus on minimizing movement in the rib cage and spine.
Main Mobility Exercises
- Hip Controlled Articular Rotations (CARs):
- Start on hands and knees, ensuring a stable base.
- Lift one knee off the ground, bring it towards the chest, abduct it out to the side, internally rotate, extend back, bring knee towards the other knee, then reverse the movement.
- Maintain control and stability through the core.
- Visualize hip capsule movement.
- Thoracic Spine Rotation:
- Start on hands and knees, place one hand behind the head.
- Elbow points towards the floor, then rotate and point elbow towards the sky, rotating through the upper back.
- Focus on rotating the spine, not just the arm.
- Control the movement in both directions.
- Couch Stretch:
- Knee on a soft surface against a wall, shin and foot flat against the wall.
- Other leg in front, foot flat on the floor, forming a 90-degree angle.
- Keep torso upright, glutes squeezed, and abs braced.
- Lean forward slightly to increase intensity.
- Focus on hip flexor stretch.
General Advice
- Perform these exercises multiple times a week.
- Focus on control and proper form over speed.
- Listen to your body and avoid pushing into pain.
- These exercises are beneficial for improving gym performance and reducing everyday pain.
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