Enhance Mobility Through Strength Training: Top Exercises To Try

Feeling stiff and stuck? Strength training can make you move better. This blog will show how to improve mobility through strength training with top exercises. Get ready to feel good!

Key Mobility Exercises for Enhanced Strength Training

Enhance your strength training with effective mobility exercises and prioritize self-care importance to support overall well-being. These include the “World’s Greatest Stretch (Low Lunge Twist),” the “Thoracic Spine Opener,” and the “90/90 Stretch.” Whether you’re aiming to improve joint flexibility, increase muscle endurance, or enhance athlete performance, these exercises can help.

World’s Greatest Stretch (Low Lunge Twist)

The globally acclaimed stretch, alternatively known as the Low Lunge Twist, is a prime pick for enhancing mobility. It blends flexibility, core strength, and functional movement in one action.

1. Initiate from a high plank posture. Position your right foot outside your right hand.
2. Maintain your left hand on the floor. Elevate your right arm to sky.
3. Turn your head to gaze at your lifted hand. This aids with body alignment.
4. Sustain this twist for three deep inhalations for bettering joint mobility.
5. Lower your right arm back to the ground and step back into the high plank posture.
6. Switch sides and do it again with the left foot stepping in the front.
7. The stretch focuses on hip, spine mobility, and torso rotation.
8. Regular practice of this can heighten posture and athletic ability.

This action is excellent for stimulating each muscle in the body. It develops your flexibility and strength in the right places!

Thoracic Spine Opener

Improving your thoracic spine mobility can work wonders for your upper back. It takes just 10-30 minutes to do some key exercises.

1. Watch “How to Fix Your Tight Upper Back – 5 Exercises for Thoracic Mobility” on YouTube. This video is short, just 3 minutes and 19 seconds long.
2. The channel “Movement Enhanced” shows you how. They have over 1,700 subscribers.
3. Start with the Cat-Camel Drill to flex and extend your spine.
4. You begin in a position on all fours, like a cat ready to leap or rest.
5. Slowly arch your back up and then let it sink down, moving smoothly.
6. Doing this helps make your upper back more flexible.
7. Flexion and extension movements are key here, as they target the thoracic area specifically.
8. Try quadruped position drills too; they’re great for this part of your back.
9. Aim for flexibility training that focuses on the thoracic spine for better movement overall.
10. Techniques like these improve not just strength but also how well you move day to day.

90/90 Stretch

Having prepared the thoracic spine, we proceed to the 90/90 stretch. This motion is effective for hip flexibility.

Let’s get to the approach:

1. Sit down on the floor.
2. Arrange both knees to construct two right angles.
3. Position one leg in front and the other on the side.
4. The thigh facing front should align with your body.
5. The side thigh extends outwards, also marking 90 degrees.
6. Lean forward over your foremost leg to experience a stretch.
7. Sustain a straight back while leaning.
8. Maintain this pose momentarily, then alternate legs.
9. To simplify it, you can use comfort aids like cushions beneath your hips.
10. If you are prepared for an amplified challenge, elevate the rear leg’s foot or knee slightly above ground.

Perform this twice weekly for 1-2 months. You’ll see improved hip flexibility as a result of focusing on both internal and external rotation of the hips. This aids in averting injuries and rectifying muscle imbalances by ensuring every movement is correct. The use of comfort aids can be crucial if you experience discomfort or require assistance with the proper positioning of your legs during the stretch.

Conclusion

Improving mobility through strength training is essential for enhancing overall movement and flexibility. By including specific exercises such as the World’s Best Stretch and Thoracic Spine Opener, individuals can greatly improve their joint strength and range of motion.

Keep in mind the importance of proper form and safety when participating in these workouts. Subscribe to our email list for additional tips on improving your mobility and well-being!