Mobility Big 3
The Most Important Mobility Exercises
What are the most important areas to focus on when it comes to mobility?
For many of us, optimizing health and fitness comes down to focusing on the right things at the right time. We can’t address every limitation we have at once so we have to learn to prioritize.
Mobility is no different.
While it is definitely important to address limitations in areas throughout the body, we have found that working on 3 specific areas/movement patterns result in the most “bang for your buck.” Restrictions in these movements tend to be correlated with pain, decreased efficiency of movement and decreased performance. These are also areas that get tight and stiff because of the way the modern world forces us to live.
The Big 3 Mobility Exercises
So, what are these areas where we should put most of our focus?
Ankle dorsiflexion mobility
Hip extension mobility
Shoulder flexion mobility
Let’s go through each of the 3 movements above and talk about why they are important.
Why Ankle Mobility Matters
Our ankles and feet are the way we connect to the ground. Restricting, overly cushioned shoes and never being barefoot can result in stiff, inflexible feet and ankles that affect the way our entire bodies move. Supple and adaptable ankles and feet mean we can navigate any terrain, provide a solid foundation for the rest of our body and support good movement. For more on foot health, check out this previous blog here.
Let’s use a squat as an example of why this movement is so important. If your ankles can’t go over your toes, you need to find the movement elsewhere. With tight enough ankles, a good squat is no longer possible because we can’t keep the trunk upright throughout the squatting movement. This same concept applies to going up and down stairs and other fundamental movements.
Check out this example of how ankle dorsiflexion impacts the squat.
Knees over toes isn't bad. In fact, it's necessary for a good squat.
Hip Extension Mobility Is Crucial
Hip extension is crucial for so many of the activities we do. Walking, jumping, running and deadlifts just to name a few. Hip extension allows the big, powerful gluteal muscles (butt cheeks) to do their job of propelling the body through the environment.
If your hips are tight and restricted, it can be hard to do the athletic things you want to do.
Poor hip mobility also tends to mean there will be compensation from the low back, which can cause pain and other limitations.
Below is an example of hip position during a power clean. Full hip extension is needed for proper form and force transfer. Without full hip extension, you can’t connect to the bar.
Extend those hips to generate power and keep your low back happy.
Shoulder Mobility Affects More Than Shoulders
If we are going to access our whole environment we need to be able to reach overhead. Someone who can reach fully overhead has good mobility in their shoulders, shoulder blades and thoracic spine (upper back). This means they can do simple things like reach into a high cabinet without straining as well as more athletic things like swimming, throwing, bench pressing, overhead pressing, clean and jerk, snatch, etc.
Think about how limited you would be if you could never reach your arms overhead.
Here is an example with an overhead press variation. The top position shows how much shoulder mobility is needed to have good form.
Why Mobility Matters
As you think about these 3 movements a little more, you might also notice that they are movements older people often have trouble with. A good movement/exercise routine that prioritizes these movements can do wonders for health and performance and also delay or eliminate limitations people have as they age.
Mobility Self Assessments
Now that we have talked about why these movements are so important, let’s discuss how you are going to assess them.
Ankle Dorsiflexion Mobility Test
This is a great way to measure this movement that is scalable to you. Here’s how you do it:
Kneel down with one foot in front of you
Place you open palm (fingers together) between your big toe and a wall
Keeping your heel on the floor and hips still, rock forward as far as you can
You should be able to get your knee to the wall easily without forcing
Hip Extension Mobility Test
This test looks at the flexibility of your hip flexors and quads as well as your ability to isolate hip extension from low back motion.
Again, kneel down with one leg in front of you
Place your back knee in the corner of the wall and the floor with shin and foot against the wall
Sit up straight until your trunk is totally upright and your heel is on your butt. Keep your low back neutral (don’t arch)
You should be able to get into this position and feel a comfortable (not too intense) stretch
Shoulder Flexion Mobility Test
This test looks at your ability to move your shoulders overhead without compensating with spine movement. This tests shoulder mobility, lat flexibility and core control.
Sit against a wall with your butt as close to the wall as you can
Put your feet flat on the floor with knees bent about 90 degrees
Keeping your whole spine against the wall, raise your arms overhead. Keep them right next to your head (try to make your biceps touch your ears)
You should be able to touch the wall with your thumbs without your back arching off the wall
Mobility Exercises for the Big 3
Now, lets go over some mobility exercises to address limitations we just found.
For the first 2 assessments, you simply do the test in a modified way to work on it.
Ankle Dorsiflexion Mobilizations
Best Ankle Dorsiflexion Mobility Exercises
For this mobilization, simply move in and out of the test position slowly, holding briefly at end range. Do 10-20 repetitions.
End Range Isometrics Holds For Ankle Mobility
This is a more intense version of the mobilization above if your ankles need some extra work.
You will do the same motion as above, but you will hold the end range position. While there, you will alternate pushing the ball of your foot into the floor for 5 seconds, then actively pulling your knee farther over your toes for 5 seconds. Repeat this 3-5 times.
Hip Extension Mobilizations
Great Hip Mobility Exercises
Half Kneeling Hip Flexor Stretch
This is just a regressed/easier version of the hip extension test. We are focusing more on the hip flexor instead of the quad here.
Get into the same kneeling position. Stay tall, keep your ribs down, core engaged and squeeze your butt lightly. You should feel a stretch on the front of your hip.
A common mistake is to lean forward and let your back arch, but that is not effective. Maintain some tension in your core and glutes. If you need more of a stretch, you can lean forward, but keep your spine neutral.
Couch Stretch For Great Hip Mobility
If the basic hip flexor stretch gets easy, just go back to the testing position.
We call this a couch stretch because you can do it kneeling on the back of your couch. You can modify it a few ways to make it easier. Check out the video for different intensity levels.
Shoulder Flexion Mobilizations
Shoulder Mobility For Better Shoulder and Back Health
Banded Overhead Stretch
This is a great way to work on overhead motion with the elbow straight. Attach a relatively thick stretch band to an overhead bar (it should be thick enough to take some of your weight if you lean into it).
Grab the band and sit back into your hips, letting your arm come alongside your ear. Hang out in this position and take some deep, controlled breaths.
Thoracic Spine Bench Mobilization
This is a very effective mobilization because it involves the shoulders, elbows, lats and upper back.
Grab a PVC, broomstick, dowel. etc. Kneel on both knees in front of a bench or something similar. Holding the dowel with palms up, put your elbows on the bench, sit back toward your heels as much as you can, sink your chest down between your arms and bend your elbows.
Now hang out here and take 5-10 deep breaths. Focus on increasing the stretch when you exhale.
How To Get Started With Mobility Training
Work these mobility exercises into your regular routine and you should notice your movement quality, efficiency and comfort all improve. These patterns really set the stage for healthy, efficient movement. You don’t have to spend forever working on these, you just need to be consistent.
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