Mobility Workout, mobility training for the hips, back, and shoulders, which you can easily do at home or in the gym before strength training. Here we show you our pre-workout routine to mobilize your hips, back, and shoulders for the following strength training and thus improve your mobility and performance.
Why is mobility training so important?
Why are flexibility exercises important before strength training? With mobility exercises, you can improve your mobility for training and prevent injuries. Many people neglect specific warm-up exercises for the joints before training and start immediately (cold) with weight lifting or HIIT workouts. In particular, the hips, shoulders, and back should be sufficiently stretched and mobilized to prevent injuries.
Particularly dynamic warm-up exercises are suitable for an adequate warm-up before training and prepare your body perfectly for the following activities.
For us, mobility exercises are now an essential component before any strength training. We will show you which mobility exercises we specifically perform and in what order in our video instructions for mobility training :
Mobility Workout – the instructions for mobility training
The Dove
Directions:
- Sit on the floor.
- Take your right leg toward and bend your knee.
- Try to place your shin on the floor parallel to your hip.
- The hips should not tilt to the side.
- The left leg points straight backward.
- The back foot is laid flat.
- Now try to position your front leg as flat as possible at a right angle in front of your hip.
- If you can, then lie down on the floor in front.
- Professionals lift both arms diagonally forward – this gives your hips the greatest possible stretch and prepares you optimally for strength exercises such as squats.
Hip mobility with the deep lunge
Directions:
Get into a deep lunge. your left leg is behind.and your right leg is in front.
Now position your right hand to the left of your right foot.
The hips remain as straight and low as possible. the back knee floats in the air.
Now turn your upper body to the top left and look behind your hand.
And back again.
10x per page.
The fencer
Directions:
- Sit on your butt.
- Bend one leg and position it on the inner thigh of the other leg.
- Now come up by shifting your weight forward and bending your straight leg and setting it up.
- The leg previously bent on the inside of the thigh remains flat on the ground behind.
- As you come up, push your hips forward, opening your hip flexors.
- The left arm points towards the front leg (like a fencing position only when kneeling).
- 5 x per page.
- En garde.
The Cobra – for mobility of the back and shoulders
Directions:
- Lie on your stomach.
- Place your hands flat on the floor to the right and left of your shoulders.
- Now push yourself up with your hands so that you create a hollow back.
- At the back you only stand on your tiptoes, the rest of your body floats in the air (except for your arms).
- Now pull your shoulders up and down 5 times – back and away from your ears.
- This mobilizes your shoulders at the same time.
The wiper – For back, buttocks, inner thighs and hips
Directions:
- Stand wider than shoulder width apart.
- Go into a deep squat.
- The feet are parallel.
- Now slowly shift your weight from left to right.
- The butt stays low (no “butt wink” towards the back ;-))
- When “wiping” back and forth, keep your bottom as low as possible and in line the entire time.
- Make sure your feet remain parallel.
Pistol Squat static for ankle mobility
Directions:
- Come into a deep squat.
- Stretch forward so that it floats parallel to the ground.
- Your buttocks are in the air and your weight is completely shifted onto the planted foot.
- You now notice a stretch in the ankle joint.
- To support balance, raise your hands forward.
- 3x per page
Static stretching exercises for after your workout
Before training, it is better to warm up with dynamic mobility exercises to get the blood and circulation flowing. After training, static stretching exercises are advisable. Here we have a small excerpt of sample stretching exercises:
Stretch for the lower back and hamstrings
Directions:
- Sit on the floor.
- Bend one leg and position it on the inner thigh of the other leg.
- Now try to hold your outstretched foot with your back STRAIGHT.
- Breathe in and out deeply.
- 10 breaths and changing sides
Stretching for the inner thighs and back
Directions:
- Sit on a mat.
- Place the soles of your feet together with the palms of your feet and as close to your hips as possible.
- The knees are also as low as possible.
- Now slowly come forward with your back STRAIGHT.
- The goal is to touch your head to your feet…
- Don’t forget to breathe 😉
- Book tips for mobility workouts and mobility training
Conclusion: Mobility training for hips, shoulders, and back
Mobility training for the hips, back, and shoulders, is one of the essential exercises for individuals. I had to write the complete processes of the training exercises.
how do you experience the above training exercises? Please give me feedback after trying these exercises for 15 to 30 days.
If you need any further help or training tips so please contact us from our Contact Us page. So what are you waiting for? Starting this training from this day you can also see comfortable results in only one month.
