Regular mobility training is immensely important as compensatory training for strength training, and yet it is often underestimated and neglected.
It ensures that the joints remain agile and decisively prevents injuries.
In addition to his 30-minute full-body workout, Kofi has created a mobility training video for you with six exercises for your hips, upper body, back, and shoulders.
To do the exercises, all you need is a yoga mat and a knee-high stool.
The beginning and end of mobility training: listen to your body
These exercises are worth their weight in gold, especially if you don’t move much and instead often sit at your desk.
It is not important to do the exercise perfectly, but to listen to your own body and not suffer cramps. Flexibility exercises should feel good and do you good.
Each exercise is performed dynamically. Exhale as you go into the stretch and inhale as you release.
1st exercise: 90/90
This exercise is good for the hips. From a seated position, the legs are placed on the mat at a 90° angle.
Your torso is turned to the right. Now bring it down with the front leg to the ground. Do it slowly and without causing pain, as far as your body allows.
Then slowly stretch your upper body and repeat this process three or four times.
On the last run, you can slightly increase the intensity by pushing your extended arms forward.
For a slight variation of the exercise, you can align your upper body diagonally with your legs and from here lower to the ground. After several repetitions, it is the other side’s turn.
Finally, dynamically move the 90/90 position back and forth, side to side, about 3-4 times per side.
2. Exercise: knee-to-chest rotations
This exercise is also great for hip mobility. Lie on your back with one leg raised and alternately press your straight leg to the floor on each side. Keep your knees close to your torso.
Again, do three to four repetitions slowly, then switch legs.
Give yourself enough time to get into the position until you reach the deepest position of the knees.
3rd exercise: Hip flexor stretch
For this exercise, get on your knees and raise your other leg. It is essential to the effectiveness of this exercise that the pelvis is tilted forward at all times. Now push your hips forward and exhale as you push forward.
To intensify the exercise, grab the opposite foot with your hand and pull it toward you. Do the exercise five to six times with your pelvis always tilted forward. Then lift the other leg to do the same exercise for the other side.
4th exercise: upper body rotation
This exercise trains the mobility of the upper body. You start on all fours.
Make sure your hands are below your shoulder joints and your knees below your hip joints. Your legs should be hip-width apart and your back should be as straight as possible.
Now dip your left arm sideways under your upper body to your right side and carefully place your left shoulder and head on the mat. Now the right arm pushes up so that the upper body opens forward.
Do not remain static, but after completing the swing, bring your arm back, return to all fours, and from here swing your left arm directly to the left side and up so that your upper body swings towards you. other side. . The gaze follows the hand.
Then do the same movement with your right arm and repeat it 2-3 times for each side.
5. Exercise: Cat Cow
This exercise is designed for the back and is also performed from the quadruped position. Make a hump with your back.
To do this, push your back towards the ceiling, your head lowers. Hold this position for a few seconds. Then you go in the opposite direction, that is, towards the hollow back.
At your own pace, hold this for a few seconds, then repeat both positions alternately several times.
6th exercise: shoulder opening
For this exercise you need a stool at knee height; a sofa or armchair is also suitable. You kneel in front of the stool and rest your elbows on the seat.
Now lower your hands and forearms to your shoulders to tense your biceps. Meanwhile, the chest presses down towards the ground.
Hold this for 5 to 10 seconds and then release it. Repeat this exercise several times.
Continuity is key
It is crucial to the effectiveness of mobility exercises that you listen to your body and do not overload it.
Also, these exercises should be done regularly. As a stand-alone unit or directly after strength training, mobility training can only help prevent injury and maintain joint mobility if carried out continuously.