How to Improve Mobility and Flexibility through Partner Stretching, PNF Stretching, M|WOD, and Yoga
Mobility helps improve range of motion of tight joints and muscles, and it helps stabilize and strength areas that have too much range. This article demonstrates provides two example exercise routines for people needing additional range of motion in the hips, ankles, and thorasic spine. Plus you’ll find numerous linked articles at the bottom covering all topics associated with stretching, stabilization, yoga, and mobility.
What is Mobility Training?
Mobility Training includes Diagnostics of where your range of motion and muscle control is limited. Mobility training is excellent for rehabbing injuries for knees, backs, shoulders, ankles, etc. We utilize targeted flexibility exercises and progressions to improve your range of motion. We treat the body as an integrated unit, mobilize joints and muscle from the toes and ankles to the neck and grip.
If the joint or muscle is tight, we loosen it. If the joint or area is too loose, we strengthen and stabilize it.
Our Qualifications and Certifications in Flexibility and Mobility Training
- Functional Movement Screen Level I and II certification and equipment,
- Muscle Activation Technique’s Jump Start Program
- M|WOD Movement Specialist.
- CrossFit Flexibility Certification,
- Kelley Starrett’s Supple Leopard,
- Bob Anderson’s Stretching Techniques
- Kit Laughlin’s Stretching and Flexibility,
- Move2Perform Y-Balance Test certification and equipment,
- Yoga Movement Patterns
- Gray Institute’s Three Dimensional Movement Analysis and Performance System.
Sample Mobility/Flexibility Workouts
Mobility and Stretch Session Example Workout 1
- T-spine (thoracic spine) flexion and extension,
- Hip Range of motion particularly gluteus medius, and
- Ankle mobility — through joint distraction — and calf mobility through PNF stretching
|Movements||T-Spine Dowel Rotation||2 Sets||5 Breaths|
|T-Spine Rib Grab||2 Sets||5 Breaths|
|Cook Leg Lowering Extension with yoga block offset||2 Sets||10 Reps|
|Adductor Ball knee squeeze||6 Sets||10 Seconds|
|Cybex (Functional Trainer) leg Adduction||3 Sets||10 lbs||15|
|Frog Stretch||3 Sets||10 seconds|
|Plate Ankle Mobility||3 Sets||5||10 Seconds|
|Dead Lift Hold||4 Sets||30 seconds|
|Vertical Dowel Ankle Mobility||4 Sets||3 log holds 7 pulses|
|Pigeon stretch||3 Sets||10 seconds|
Mobility and Stretch Session Example Workout 2
- Hip Health: internal and external rotators
- Groin: specifically the adductors including brevis, magnus, and longus
|Movements||Half kneeling Airex Hold||3 Sets||5 Breaths|
|3 Point valslide lunge||2 Sets||10 Reps|
|Medball straight leg Hold with hand flutter||8 Sets||20 Seconds / 10 Second Rest|
|Laying down medball squeeze with moving foot on valslide||6 Sets||6 seconds|
|Laying down medball squeeze with moving foot on valslide – wide leg variation.||6 Sets||6 seconds|
|Flexed and pointed foot variation.||6 Sets||6 seconds|
|Knee flexion internal rotation on Swiss Ball – isometrics and different hip angles, and different rotation angles. Use the sled to adjust the swiss ball distance.||6 Sets||6 seconds|
|Box-elevated groin stretch (feet parallel) hands together elbow to knee||3 Sets||5 breaths|
|Swiss Ball Knee squeeze (hold ball with hands to stabilize)||10 Sets||3 log holds 7 pulses|
|Swiss Ball Straddle into pelvic hold||10 Sets||8 Seconds|
I am assuming you are already convinced on the importance of exercise. And if you scroll down a bit, I will break down the differences between mobility, flexibility, yoga, and stretching in careful detail. Without sufficient mobility you cannot be all that you wish to be. This applies whether your chosen craft is golf, strength training, CrossFit, or endurance running. You are not as efficient as a runner, you are more likely to get injured as a golfer, you are slower in CrossFit than you ought to be, and as a power lifter your recovery times are slower.
Mobility is critical for all sports and physical activities. Period.
The Solid Core Crusher: an amazing workout for the Glutes and Core with a strong Mobility focus
Mobility, Corrective Exercises, and Range of Motion
How do we improve mobility?
- For range of motion we use flossing, joint distraction, and gapping.
- For Stability and Muscle Control: we use balance stabilizing tools, yoga, exercise tubing, and Cook bands.
- Fascial Release: we use the battle star, nova balls, lacrosse balls, and trigger point.
- Muscle activation and corrective exercises: we use isometric exercises and exercise bands to improve the mind muscle connection.
- Proprioceptive Neuromuscular Facilitation Stretching: to retrain the brain’s connection with muscle to improve the brain’s confidence and control over muscles with allows for improvement of flexibility.
- Partner Stretching: through using a coach to help stabilize and direct stretches, the athlete is able to improve the function the stretch and really mobilize the intended muscle and joint group.
Levator Scapulae. A small muscle that causes big neck and shoulder pain. Learn how to test function, treat the pain, and build strength and flexibility.
Scalenes? If you have pain caused by a crook in your neck, help may arrive from mobilizing your Scalenes. Learn how to test, stretch, and strengthen them.
The Sternocleidomastoid SCM is a complex motion and “heavy-lifter” when it comes to moving around your head. Dysfunction leads to migranes, TMJ, and tensions headaches. Here’s how to diagnose, strengthen, and mobilize the SCM.
Functional Movement Screen and Y Balance Tests evaluate, correct and improve movement quality.
Got a Shoulder Injury? Don’t let that stop your training. Here is how we help athletes lose weight while recovering from injuries like torn rotator cuffs.
Solving Shoulder Pain: A Corrective Exercise Strategy.
6 Key Steps you can follow to track down and correct shoulder pain.
Zero2Fit: Foundational Fitness. Want to get in shape safely? We break down the proper mechanics for the squat, deadlift, pushup. Also featured is a video on how write conditioning workouts and the 4 keys areas for mobility training.