Hold light dumbbells at your sides, with your elbows bent at 90 degrees.

Mobility workout routine pdf. How much and how often? Perform with the other arm. Web mobility drills for the ankles, legs and hips can improve your running speed.

Web first, some definitions. Switch your lead legs and repeat. Rotate your left hip and bring your left arm across your body.

Kneeling hip circle leg swing 1 leg. Web hold for five to 10 seconds, return to the neutral position, then repeat five to 10 times. Web all of these mobility exercises are active and your muscles should be working all the time.

Return that arm down and switch sides. To improve thoracic and shoulder mobility. Take one arm and reach it overhead with your thumb pointing back.

Drills are to be done dynamically with a large range of motion, and are not held in a stretch. Web if you exercise regularly but want to improve performance and reduce pain, try mobility exercises. Bring your arms up to the w.

The stretches are active and utilise loaded, end range and pnf contractions to improve flexibility. Web you can improve joint movement by increasing your joint mobility and your flexibility through range of motion/mobility exercises and stretching. Squat against a wall ensuring your back is flat against it and your arms down by your side.