Why
do mobility exercises?
The objective of mobility training is to
improve the range of stretch of the antagonistic muscles.
What are the benefits?
Mobility plays an important part in the preparation
of athletes by developing a range of movement to allow technical development
and assisting in the prevention of injury.
How will I know if I am stretching
properly?
When you perform a stretch correctly you
will feel mild discomfort in the antagonistic muscles. If you feel pain
or a stabbing sensation you must STOP
What
do I need to consider before conducting mobility exercises?
The body responds best to a stretching programme
when it is warm and the muscles and joints have been exercised through
their current range of movement.
What types of mobility exercises
are there?
The various techniques of stretching may
be grouped as Static, Ballistic and Assisted. In both Static and Ballistic
exercises the athlete is in control of the movements. In Assisted the
movement is controlled by an external force which is usually a partner.
Static stretching involves gradually easing
into the stretch position and holding the position. The amount of time
a static stretch is held may be anything from 6 seconds to 2 minutes.
Often in static stretching you are advised to move further into the stretch
position as the stretch sensation subsides.
Ballistic stretching involves some form of
rapid movement into the required stretch position. Where the event requires
a ballistic movement then it is appropriate and perhaps necessary to conduct
ballistic stretching exercises. Start off with the movement at half speed
for a couple of repetitions and then gradually work up to full speed.
Appropriate preparatory static stretching exercises should be conducted
before any ballistic exercises are carried out.
Assisted stretching involves the assistance
of a partner who must fully understand what their role is otherwise the
risk of injury is high. A partner can be employed to assist with Partner
stretches and Propriceptive Neuromuscular Facilitation (PNF) techniques.
Your partner assists you to maintain the
stretch position or help you ease into the stretch position as the sensation
of stretch subsides. You should aim to be full relaxed and breath easily
throughout the exercise. Partner assisted stretches are best used as developmental
exercises, with each stretch being held for thirty seconds.
1.
You move into the stretch position so that you feel the stretch sensation
|
2.
Your partner holds the limb in this stretched position
|
3.
You then push against your partner by contracting the antagonistic muscles
for 6 to 10 seconds and then relax. During the contraction your partner
aims to resist any movement of the limb.
|
4.
Your partner then moves the limb further into the stretch until you
feel the stretch sensation
|
5.
Go back to 2. (repeat this procedure 3 or 4 times before the stretch
is released.)
|
Which
method is best?
Static methods produce far fewer instances
of muscle soreness, injury and damage to connective tissues than ballistic
methods. Static methods are simple to carry out and may be conducted virtually
anywhere. For maximum gains in flexibility in the shortest possible time
PNF technique is the most appropriate. Where the technique requires ballistic
movement then ballistic stretches should be employed.
What order should the mobility
methods be used?
When conducting mobility exercises it is
recommended to perform them in the following order - Static, assisted
and then dynamic.
When should they be performed?
Mobility exercises could be part of:
1. The warm up programme
2. A stand alone unit of work.
It is considered beneficial to conduct mobility exercises as part of the
warm down programme but should not include ballistic exercises as the
muscles are fatigued and more prone to injury.
Stand tall with good posture. Raise your
right shoulder towards your right ear, take it backwards, down and then
up again with a smooth rhythm. Perform this shoulder circling movement
eight times, then repeat with the other shoulder. Breathe easily throughout.
Stand tall with good posture. Lift one arm
forward then take it backwards in a continuous circling motion, keeping
your spine long throughout. Avoid the tendency to arch your spin whilst
carrying out the circling movement. Perform this arm circling movement
eight times, before repeating with the other arm. Breathe easily throughout.
Stand tall with good posture, feet slightly
wider than shoulder-width apart, knees slightly bent, hands resting on
hips. Lift your trunk up and away from your hips and bend smoothly first
to one side, then the other, avoiding the tendency to lean either forwards
or backwards. Repeat the whole sequence sixteen times with a slow rhythm,
breathing out as you bend to the side, and in as you return to the centre
Stand tall with good posture. Have your feet
slightly wider than hip-width apart, knees slightly bent, hands resting
on hips. Keeping your spine long and your hips facing forward, turn smoothly
and slowly round to one side, then the other. Repeat the sequence sixteen
times, breathing easily throughout the movement.
Stand or sit tall with good posture. If standing,
bend your knees slightly and tilt your pelvis under. Interlock your fingers
and push your hands as far away from your chest as possible, allowing
your upper back to relax, whilst at the same time looking down. You will
feel the stretch between your shoulder blades. Hold the stretch for 10
seconds and repeat the exercise three times, breathing easily throughout.
Standing, bend your knees slightly and tilt
your pelvis under. Place your hands, loosely clasped, on the small of
your back and keep your spine long and shoulders back and away from your
ears. Without arching your spine, ease your elbows towards each other
as far as possible, feeling the stretch in the front of the chest. Hold
the stretch for 10 seconds and repeat the exercise three times, breathing
easily throughout.
Make sure that you have a good stable base
by placing your feet approximately a metre apart, toes facing forward.
Bend your knees slightly and keep your hips facing forward, too. Hold
the stretch for 10 seconds and repeat the exercise three times, breathing
easily throughout. Repeat on the other side Sideways
Stand or sit tall with good posture, keeping
your spine and neck long and your shoulders down away from your ears.
Keeping your neck long, tilt your head to the side. Hold the stretch for
10 seconds and repeat the exercise three times, breathing easily throughout.
Repeat on the other side
Sit on a stool or stand tall with good posture,
bend your knees slightly and tilt your pelvis under. Place your hands
behind you, interlock your fingers and then straighten your arms and try
and lift them upwards and backwards as far as possible. Keep your spine
long throughout and make sure that your shoulders are back and down away
from your ears. You will feel the stretch in the front of the chest. Hold
the stretch for 10 seconds and repeat the exercise three times, breathing
easily throughout.
Sit on a stool
or stand tall with good posture, bend your knees slightly and tilt your
pelvis under. Place both hands above your head and then place your right
hand behind your head, easing the left arm closer towards your head -
taking the elbow behind the head if possible. Keep your spine long and
your shoulders down away from your ears throughout the exercise. You will
feel the stretch along the side of the trunk and shoulder. Hold the stretch
for 10 seconds and repeat the exercise three times, breathing easily throughout.
Repeat on the opposite side
Stand tall with good posture holding your
hands out in front of you for balance. Now bend at the knees until your
thighs are parallel with the floor. Keep your back long throughout the
movement, and look straight ahead. Make sure that your knees always point
in the same direction as your toes. Once at your lowest point, fully straighten
your legs to return to your starting position. Repeat the exercise sixteen
times with a smooth, controlled rhythm. Breath in as you descend, and
out as you rise.
Stand tall with one leg in front of the other,
hands flat and at shoulder height against a wall or suitable immovable
object. Ease your back leg further away from the wall, keeping it straight
and press the heel firmly into the floor. Keep your hips facing the wall.
You will feel the stretch in the calf of the rear leg. Hold the stretch
for 10 seconds and repeat the exercise three times . Repeat on the other
side, breathing easily throughout .
Position yourself as for the standing calf
stretch exercise. This time, however, flex the knee of the rear leg, whilst
still keeping the heel pressed firmly on to the floor. The sensation of
stretch should now be experienced lower down in the calf. Hold the stretch
for 10 seconds and repeat the exercise three times . Repeat on the other
side, breathing easily throughout
Stand tall with good posture in front of
a firm chair or stool. Raise one foot up on to the chair back easing your
body towards this foot so that chest and thigh come closer together. Rest
your hands loosely on the raised knee and keep your spine and back leg
straight and your shoulders down away from your ears. Ease as far forward
as possible and hold your position. You will feel the stretch along the
front of the thigh of the extended leg, and along the back of the thigh
of the raised leg. Hold the stretch for 10 seconds and repeat the exercise
three times Repeat on the other side, breathing easily throughout.
Sit tall with good posture. Ease your legs
up towards your body and place the soles of your feet together, allowing
your knees to ease out down towards the floor. Make sure that your back
stays long and that your shoulders are down away from your ears. Rest
your hands on your lower legs or ankles, or keep them by your sides for
support. You will feel the stretch along the inside of your thighs and
groin. If you wish to stretch the hamstrings and hip extensors at the
same time, from the position above ease forward by hinging at the hip,
still keeping the spine long (see lower picture). Hold the stretch for
10 seconds and repeat the exercise three times, breathing easily throughout.
Stretch Kneel on a mat or towel with one
leg flexed in front of you as illustrated - your weight should be evenly
distributed so that your position is stable, although you can use your
hands at either side of your body for extra support. Note that the knee
at the front leg is positioned directly over the front foot. From this
position and keeping your spine long and shoulders down, push your hips
forward. You may find that you have to take your rear knee further back
before you can feel the stretch along the front of this thigh. Hold the
stretch for 10 seconds and repeat the exercise three times, breathing
easily throughout. Repeat on the other leg.
Stretch Lie flat on the floor with both legs
flexed at the knee. Now cross your legs and use the weight of the top
leg to bring the lower leg down towards the floor. Keep your back, shoulders
and the foot of the lower leg in contact with the floor throughout the
movement. You will feel the stretch along the outside of the hip and thigh.
Hold the stretch for 10 seconds and repeat the exercise three times, breathing
easily throughout. Repeat with the other leg.
Lie down on the floor, fully outstretched.
Slide your arms to the sides of your body for support, and ease your chest
off the floor, keeping your spine long and your hips firmly pressed into
the ground. You will feel the stretch in the front of the trunk Hold the
stretch for 10 seconds and repeat the exercise three times, breathing
easily throughout
Sit tall with good posture, legs stretched
out in front of you, spine long, shoulders down away from your ears. Place
your right leg over your left leg as illustrated and rotate your trunk,
using your left arm against your right knee to help ease you further round.
Use your right arm on the floor for support. You will feel the stretch
along the length of the spine as well as in the muscles around the right
hip. Hold the stretch for 10 seconds and repeat the exercise three times,
breathing easily throughout. Repeat on the opposite side.
Sit tall with both legs fully outstretched.
Flex your right knee so that the right foot rests comfortably along your
left inner thigh, with the right knee as close as possible to the floor.
Keeping your spine long and your shoulders down away from your ears, hinge
forwards from the hips to reach towards your flexed left foot. Go as far
forward as possible, then relax your spine to reach even further forward,
holding this stretch position. You will feel the stretch along the back
of the outstretched leg, and along the inside and rear of the flexed leg.
Hold the stretch for 10 seconds and repeat the exercise three times Repeat
with the other leg, breathing easily throughout.
Lie face down on the floor, resting your
fore-head on your right hand. Press your hips firmly into the floor and
bring your left foot up towards your buttocks, easing it closer to them
with your right hand. You will feel the stretch along the front of the
thigh. Hold the stretch for 10 seconds and repeat the exercise three times
Repeat on the other side, breathing easily throughout the exercise.
Lying Hamstring Stretch Lie flat on the floor with your knees flexed to
approximately ninety degrees. Raise your left leg, grasping it loosely
behind the thigh with both hands. Now ease this leg as close to your chest
as possible. You will feel the stretch along the back of the flexed thigh.
Hold the stretch for 10 seconds and repeat the exercise three times Repeat
with the other leg, breathing easily throughout the exercise.
References
BAF Senior Coach Coaching Theory Manual
- Unit C Mobility Training - N Brook - ISBN 0-85134-079-2 Peak Performance
- Issue 46, 47, 53 58 and 102 The complete book of stretching - T Lycholat
- ISBN 1-85223-395-8 Peak Performance - Issue 108 page 6
