5 Game-Changing Exercises for Enhanced Mobility

Trying to get fitter but your mobility is cramping your gains? I’ve got you covered!

This post will show you five groundbreaking exercises. They are the top 5 from this year on my exercise channel.

But these aren’t ordinary exercises. They’re carefully crafted to enhance mobility and improve your performance.

Let’s dive in and learn when to use them and how to best perform them.

5. Elevated Quadruped on Elbows

I use this move to expand the posterior lower thorax and pelvis. If you need shoulder and hip internal rotation, this is your move.

Here’s how to do it:

1. Place forearms on a box, ensuring a 90-degree angle at shoulders and hips.
2. Focus on weight-bearing through the pisiform (wrist bone), elbow, and kneecap.
3. Inhale through the nose
4. Exhale through the mouth.
5. Push yourself up through all 3 points.
6. Aim for five sets of five breaths, twice daily.

4. Lewit Same Connect Wall Push

This move drives rotation. The push side gets more internal rotation. The leg in the air gets external rotation.

Here are the steps:

1. Lie back with knees ahead of hips, feet flat on the wall.
2. 70º hip flexion angle on hips
3. Maintain contact with the PSIS, inner heel, and big toe base.
4. Press into the wall with foot points.
5. Lift one leg, bending the knee.
6. Push into a yoga block between this free arm and leg.
7. Inhale through the nose
8. Exhale through the mouth.
9. Perform four sets of five breaths per side, a couple of times a day.

3. Hooklying Breathing

This is one of the easiest moves to teach basic breathing mechanics. I use it for someone with limited internal rotation.

These are the keys:

1. Lie on your back with a yoga block between your knees, feet pointing forward.
2. Weight bear through the PSIS, inner heel, and big toe base.
3. Press down through these points, feeling the hamstrings engage.
4. Inhale through the nose
5. Exhale through the mouth.
6. Go for five sets of five breaths, twice daily.

2. Sidelying Foam Roller Decompression with Abduction Reach

If you can’t rotate, you NEED this move. I use it to create lateral rib compression. This expands the front-to-back ribcage dimensions, which improves rotation.

Here’s how to do it:

1. Lie over a foam roller placed on the middle third of the ribcage.
2. Reach the top arm upward, aligning with your body.
3. Inhale through the nose
4. Exhale through the mouth.
5. Focus on melting into the foam roller while exhaling.
6. Try five sets of five breaths per side, twice daily.

1. Frog Breathing

This was a move I had seen from Bill Hartman, my mentor, and I love it!

It’s great for expanding the posterior lower thorax and pelvis. If someone is significantly limited in internal rotation, start here.

Here are the steps:

1. Start with knees apart, feet together, hips ahead of knees.
2. Place forearms down, creating a 90º angle at the shoulders.
3. Focus on weight-bearing through the pisiform, elbow, and knee.
4. Inhale silently through the nose
5. Soft exhale through the mouth.
6. Press yourself up through these points.
7. Aim for five sets of five breaths, twice daily.

Sum up

These exercises are key steps in your mobility and performance journey.

If you found these helpful, then you’ll LOVE my exercise channel. You’ll find pretty much every move ever here. Check it out.