It’s Cheongy – today I want to talk to you about some simple mobility exercises that can help fix issues, that plague 99% of the new athletes!

  • Tight Calves
  • Lazy Glutes
  • Tight Hip Flexors

Why 99% – well… right now you’re probably wearing a comfortable pair of shoes, and you’re probably sitting down! Combine that with our bodies amazing ability to adapt, and you have a perfect storm for dysfunction! Don’t get met wrong – you’re PERFECTLY adapated to sit for long periods of time – but we want more out of our lives – and these mobility exercises will help you achieve that.

Anterior hip mobilization
Place the stretching band around one quad’s hip crease and stretch that leg back, placing the knee on the ground and slowly rotating the hip forward. GOOD FOR: Loosening up tight hip flexors, common among runners, cyclists, and rowers.

Posterior Hip Mobilisation
On all fours, position a stretching band around one quad, then place that foot in front of the opposite knee. Oscillate your hip against the band’s pull. GOOD FOR: Loosening up a stiff hip capsule or making you more efficient on a bike, in a kayak, or whenever you are in hip flexion

Shoulder extension, external rotation Place your hand through a stretching band and rotate your palm up. Grip the band and lean back, stretching your arm above your head and engaging the lat muscle. GOOD FOR: Opening up shoulder joints, which are particularly tight among swimmers and climbers.

Knee Foward Bulgarian Split Squat
Standing up, place stretching band just above the ankle and step forward with that leg. Move knee forward and oscillate outward. Repeat facing the other direction. GOOD FOR: Ankle flexibility, which helps save runners tremendous energy..

Here are some rules:

  • Spend at least 2 minutes on each side
  •  If it feels like you’re doing nothing, you’re probably doing nothing!
  •  Mobilise Every Day!
  •  Always Test and Retest to check that you’re making improvements. Ie if you try the Posterior Hip Mobilisation, make sure you do some squats after working oneside to see if you’ve made improvements.

Happy Mob’ing!