mobility for better performance in and outside of the gym:
1. Foam Rolling
This is great before and after any workout to loosen up muscle tissue and get rid of lactic acid, which leads to soreness. Rolling out your muscles also increases blood flow which all together can help to increase the mobility of that muscle. Check out trainer @gymhooky for a demonstration.
2. Hip & Leg Circles
If you ever ran track, then you may already be familiar with this move.
You start standing on one foot. Then you bend one knee toward your chest at a 90-degree angle and draw a circle with your knee in the air in front of you. This move will open up your hips and help you increase your range of motion.
3. Shoulder Pass Throughs
This is a stretch that can be done with a towel, PVC pipe, or even a large resistance band. Hold one of these objects between both hands and extend your arms overhead.
Keeping hands wider than shoulder-width apart (like making the “Y” in YMCA), try to reach the towel, pipe, or band up and over your head until your hands fall behind you toward your rear.
This move does wonders in helping you push through any overhead moves like shoulder presses, and snatches. Watch movement specialist Dr. Moses Bernard (@mosesbernard) to perfect your technique.
The world of mobility exercises is endless. If you notice a particular exercise is hurting in the wrong part of your body, or that you feel off, talk to your trainer about specific moves you can incorporate into your routine to improve your performance and the longevity of your body.
Sharita Jennings is a fitness and travel enthusiast and creator of Get Fit Like That, LLC. She is a health policy attorney and ACE certified group fitness instructor and fitness nutrition specialist. She provides online fitness plans and leads group fitness classes in Washington DC. Check out her fitness tips and workouts at GetFitLikeThat.com.