8 Essential Mobility Drills For Athletes

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8 Essential Mobility Drills For Athletes
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• Mobility stretches are one of the most important
  aspects of injury prevention next to knowing how
  to properly execute your exercise routine.
  Stretching is an essential and an integral part
  of every workout program, especially mobility
  stretches because flexibility is considered to be
  part of most important components of everyones
  fitness.
• The following are stretches that suit athletes
  and those doing any type of exercise

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• Hamstring Stretch
• Place one leg out in front with your heel on a 6
  inch high block
• Lean forward with your head high until you feel
  the hamstring
• With your toe toward your chest rotate your leg
  left and right

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• Open Hip Flexor Stretch
• Start kneeling with head held high
• Lift the right foot and place on the side so your
  knees and foot point to the right
• Keep your head, chest and hips straight the lean
  slightly to the right to slightly stretch

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• Spiderman Reach and Rotate
• Start in push-up position with hands under
  shoulders
• Bring left foot up to your left hand
• Raise your left hand and place your elbow to your
  instep wait 2 seconds
• Rotate your hand toward the ceiling and follow
  with your eyes
• Repeat several times and Finish

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• Corner Pec Stretch
• Start in a 90deg corner with hands and forearms
  flat to the wall
• Keeping elbows at 90 degrees and arms still
  slowly lean forward until you feel the stretch in
  your chest
• Hold for 3 counts, then repeat several times

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• Head and Neck Mobility
• Standing tall, first slowly lower head as close
  to the left shoulder as possible. Return to
  straight, then lower to right shoulder do 5 on
  each side
• Slowly tilt head backward as far as possible,
  then return to straight, then tilt forward,
  repeat 5 times
• Revolve hear in a circular motion with the chin
  going from shoulder to shoulder
• Standing straight and arms at sides lift
  shoulders as high as possible then drop low
• Rotate shoulders while arms are at the sides for
  10 rotations.
• Rotate arms as if swimming in water 5 times then
  reverse
• Repeat both the head tilting and rotation
  stretches

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• Clothesline
• Stand with feet apart under shoulders
• Stretch arms out to sides with fingers pointing
  to the ceiling
• Keeping trunk and head straight, slowly swing
  arms to the left then right
• Continue swings until you feel the stretch from
  neck to heels

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• Deep Lung, and Rotation
• Start in the downward dog position
• Lift right leg high in the air
• Slowly bring it towards your right hand
• Lengthen your spine and breathe in
• Bring right elbow to the floor and then rotate
  towards the ceiling
• Repeat with other side
• Bring both arms as high as possible hold, then
  finish

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• Quad Stretch Single Leg Dead lift
• Stand on left leg and bring right heel to your
  butt, hold the ankle and take a deep breath
• Try and extend the knee to the wall behind you.
  Bring your chest forward and close to the ground
  with the leg slightly bent. Bend hips low and
  take several breaths

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• Mobility stretches are something everyone needs
  to do regardless of what age group they belong to
  or their fitness level if they wish to remain
  supple and fully mobile. They are especially
  important as our bodys age and joints start to
  wear or when exercising to reduce the chances of
  injuries.

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