What is Mobility Training?

Mobility is often the missing link from people’s training. Most of us know that we need to do resistance training to get stronger and cardio to get fitter, but few of us incorporate mobility which could be the key to optimising your health.

When you train your mobility, you focus on increasing your range of movement (ROM) and improving the stability of the muscles that surround the joints. It is the combination of strength and flexibility that helps you squat deeper, lunge lower and control your lifts.

Why is Stretching Important?

In this day and age, adults spend the most part of their day sitting at a desk, this can cause tightness in the hips, chest and shoulders, especially if your posture isn’t right. The muscles tighten then shorten which can lead to weakness. Weakness can then lead to imbalance and injury.

When you stretch, you’re allowing the muscles to lengthen. Not only does this help in everyday life, but it also means that your muscles are then in a better position to be used to the best of their ability when training.

Max Whitlock's Recommended Stretches

After a hard workout most people forget about stretching so it’s easy to pick up some lazy stretches to make you feel better the next day. Here are some of Max’s favourite lazy stretches to complete after training.

Hamstring Stretch

• Begin in a seated position with your legs wide.

• Keep your back straight and lean forward.

• Walk your fingers forward as far as you can. 

Stretch Progression - If you want to increase the intensity of this hamstring stretch you can place both hands on one shin/ foot and drop your head towards your knee. You can also move your foot side to side.

Glute Stretch

• Lie on your back and bend one knee.

• Bring your foot towards your chest, hold the leg in both hands and gently rock it side to side.

• Once you find a spot that feels difficult, hold the stretch.

Calf Stretch

• Come into a high plank and lift your hips in the air.

• Straighten one leg and bend the other.

• Push the back heel of your straight leg towards the floor and pulse.

Core Stretch

• Lie with your belly on the floor and place your hands by your chest.

• Lift your upper body off the floor with your arms straight.

• Keep your shoulders away from your ears.

• Gently twist your body from side to side

Back Stretch

• Standing up straight with a neutral spine.

• Let one hand run down the side of your leg and you’ll feel the stretch down the opposite side of the body.

• Repeat on the other side.

Lat Stretch

• You will need a Dip Bar to perform this stretch.

• Place your palms onto the top of the bar, extend your arms out and hinge your hips.

• Gently bend your knees and drop your head between your shoulders.

• You can shift side to side to increase the intensity.

Chest Stretch

• Using a dip bar, turn to face away from it and grip it with both hands.

• Walk your body away from the bar, gently bend the knees and keep your chest lifted.

Top Tip - This is a great stretch for the chest and shoulders, especially if you sit at a desk, but don’t push too far.

Tricep Stretch

• Using a Resistance Band, grip the band in both hands behind your head.

• One hand should hold the band at the top of your back and the other your lower back.

• Pull the resistance band towards the floor and hold.

Shoulder Mobility

• Take the resistance band behind your back and hold with both bands. 

• The wider your grip is the easier the movement is.

• Gently lift your arms in a straight line up towards the crown of your head and lower back towards your lower back.

Advanced Shoulder Stretch

• Hang onto a bar, roll your legs over your head and through your arms

• Let your legs drop down and hold the position.

The Splits

• Start on your knees and take one leg out in front.

• Always keep your hips square.

• Place your hands by the side of your body and move the front leg forward as far as you can.

Stretching at the end of a workout is some people’s worst nightmare, but Max cannot stress the importance of flexibility to help you feel better the next day. Just 5-10 minutes goes a very long way.

Written by guest author Eryn Barber.

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Tags: Exercise Type > Warm Ups & Cool Downs