Top 5 mobility exercises for increasing performance
Single-leg glute bridge: laying supine on the floor, pull one knee to your chest while keeping the other leg bent with your foot on the floor. Tuck your chin into your chest, take a deep breath, and drive your foot into the floor pushing your hips out while keeping your other leg pulled into your chest. Activates the glutes and hamstrings as well as stretching the opposing hip flexor. Perform 2 sets of 5 reps on each side.
Single-leg glute bridge with leg adduction: remain in the same position but take the leg that was tucked to your chest and straighten it keeping it straight in the air, then bring it down and out to the side and back up keeping the hip as square as possible. Targets stretching the hip adductors and activates the glutes and hamstrings, improves core stability and hip mobility. Perform 2 sets of 5 reps on each side.
Fire hydrants: start in a quadruped (all fours) position with your hands directly underneath your shoulders and knees directly under your hips, then while maintaining a stable core and neutral spine bring your leg directly out to the side and back in. activities the hip and glute as well as improving core control. Perform 2 sets of 5 reps on each side.
Hip cars: Hip CARs or controlled articular rotations are circular motions of the hip trying to achieve the end-range of the hip. Stand on one leg (can use an object to help balance if needed), using the floating leg bring the leg across the body squeezing the legs together. After, bring the knee up to the chest and then out towards the side. Followed by internal rotation of the hip and bringing the leg back and around finishing by squeezing the knee together. Improves the full range of motion in the hip capsule and core control. Perform 2 sets of 2 reps in each direction on both sides.
Shoulder cars: To do this controlled articular rotation, extend the arm out in front of you and slowly start bringing it up. Once overhead, turn the palm outward and start moving the arm backwards while turning the thumb down. Keep pulling the arm back and down until it rests at the beginning point by the side then reverse the motion. Improves full range of motion in the shoulder capsule. Perform 2 sets of 2 reps in each direction on both sides.
