3 Exercises That Fix 90% of Problems

Enhance Your Mobility with These Essential Exercises

Struggling with mobility issues can affect performance goals. Whether you want to feel better, get stronger, or move easier, it’s tough. Mobility problems are common, but fixing them can improve your overall movement.

In this guide, we’ll share three exercises to boost mobility

Unlock Your Trunk Mobility for Better Performance

Your torso is the key to improving mobility. It plays a pivotal role in body rotation, shoulder range of motion and neck flexibility. A study found that ribcage shape changes depending on the position you are in. This affects rotation. 

A yoga block can take advantage of this concept. It’ll improve your mobility like no other. Here’s how:

Yoga Block Ribcage Exercise

  • Place a yoga block on the middle third of your ribcage.
  • Lie down, head on pillows, with your bottom leg straight on the ground and your top foot in front of the bottom ankle.
  • Align your top arm with your torso, breathing in deeply and relaxing into the block.
  • Perform 5 sets of 5 breaths per side, twice daily.

Improve Shoulder Mobility Without Compromise

Shoulder mobility is key to many activities. But most people lack it. They’ll arch their back to go overhead. Wild stuff. 

To improve shoulder flexibility, allow the arm to move independently. Here’s an exercise to help:

Exercise Ball Shoulder Mobility

  • Position yourself on your back with an exercise ball. Place it between your shins and hands. Try to keep a 90-degree angle at your shoulders and hips.
  • Make sure your back is flat on the ground. Apply even pressure to the ball.
  • Focus on engaging your abdominal muscles, alternating heel taps to the ground.
  • Start with 3 sets of 6-12 reps per side, twice daily.

Tackling Mobility Like an Alligator

Wrestling an alligator may sound crazy, but it’s a great analogy. It shows how extension restricts rotation, a common mobility problem.

My PSA. Extend alligators to steal their rotation (photo credit: Tichnor Brothers)

Shifting your centre of gravity improves rotation, like outsmarting an alligator. Here’s how:

Wall Sit Rotation Exercise

  • Stand a foot’s length from a wall, back against it, bending your knees.
  • Ensure your PSIS (pelvic points) touch the wall, sliding down to a comfortable squat.
  • Raise your arms. Keep fists at collarbone height. Focus on breathing.
  • Start with 5 sets of 5 breaths, twice a day. Then, try more difficult moves for improved flexibility.

Conclusion

Incorporating these exercises will boost your mobility, enhance movement, and improve well-being. Mobility is more than just flexibility. It’s about enabling your body to function optimally – no limits, no pain.

If you want to delve into mobility exercises further, check out the linked videos. They cover basic moves and advanced variations. Consistency is crucial for unlocking your mobility potential and performing better.

By doing these exercises, you’ll see a positive change in how you move and feel.

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