Dynamic Mobility 2.0

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By now many of you have incorporated soft tissue and dynamic stretching work (see foam rolling and dynamic stretching) into your warm up routines.  You know that static stretching is an ineffective and outdated mode of warm up, because it decreases strength and performance, develops little if any range of motion (ROM) prior to getting warm, and has been disproven in preventing injury. You also know that 5 min or so in the cardio section prior to training does not prepare your joints and soft tissues for the rigors and full ROM of a resistance workout. So per you highly qualified fitness coach, and or the eloquent well-researched fitness blog you follow, you’ve established a thorough dynamic warm up routine prior to your training.  So thorough in fact, that it may be cutting into your limited training time. 5-10 minutes foam rolling, 5-10 minutes dynamic stretching, and 5-10 minutes activation work leaves little time for training. While you may be covering all your bases, perhaps you could be spending more time on certain deficiencies and less on others. And maybe the order and sequencing of these exercises could elicit greater short-term mobility for your workout, and long-term gains in tissue quality day to day. Below are a few suggestions for developing even greater specificity in your warm up.

Order ABCs – Sequencing your warm up routine is no different that choosing the appropriate order of exercises for your workout. You wouldn’t do (I hope) a single joint movement before a compound movement.  So don’t start your warm up stretching muscles with adhesions (knots). You’re essentially pulling those knots tighter, and limiting the length and quality of the muscle. Following the order and sequencing below, with enough frequency, may help counteract the adaptive stresses and postural changes of day-to-day work and activity. (see The Sitting Disease)

A - Release – choose 1 soft tissue exercise for the targeted muscle of the day to improve the quality of that tissue, improving movement and strength – SMR, ART, ETC

B - Mobilize – follow an active release exercise with a specific dynamic stretch or mobility movement to improve the length and range of motion of that muscle

C - Activation – Once you’ve released and mobilized the selected muscle, hammer it home with an activation exercise of that muscle’s antagonist (opposing muscle group). By law of reciprocal inhibition, activating (contracting) an opposing muscle group, will allow for a greater stretch (release) and length in the targeted muscle.

  1. Ankle Mobility

Ankles are often overlooked, but poor mobility here can impact everything from squats to running.

How to Improve Ankle Mobility?

  • Ankle Dorsiflexion Stretch: Use a wall or a weight to gently press into dorsiflexion.

  • Band-Assisted Ankle Mobilization: Place a resistance band around your ankle to improve ROM.

2. Dynamic Hip Mobility 

The hips are the powerhouse of athletic movement. Addressing hip flexors, adductors, and gluteals can improve performance across the board.

Hip Flexors Mobility Exercises: 

Tight hip flexors can limit stride length and contribute to lower back discomfort. Stretching and activating these muscles ensures better hip extension and overall movement quality.

Hip Adductors Mobility Exercises:

The adductors (inner thighs) are crucial for lateral stability and dynamic balance. Loosening and strengthening these muscles can improve side-to-side movements and overall athleticism.

Hip Mobility - Gluteals

The glute muscles are essential for generating power, maintaining posture, and stabilizing the pelvis. Activating these muscles can improve athletic performance and reduce lower back strain.

3. Thoracic Mobility Exercises

A stiff thoracic spine limits shoulder movement and overall rotation, essential for swimmers and rotational sports.

Thoracic Mobility Exercises:

  • Cat-Cow Stretch to improve flexion and extension.

  • Thread-the-Needle for rotational mobility.

4. Shoulder Mobility

Healthy shoulders are critical for swimmers and overhead athletes. Tightness here can lead to imbalances and injuries.

Best Shoulder Mobility Exercises:

  • Wall Slides: Keep your back flat against the wall and slide your arms upward.

  • Banded Shoulder Dislocates to improve ROM.

5. Knee Mobility

Knees often take the brunt of poor movement patterns. Focusing on surrounding areas like the hips and ankles can alleviate this.

Knee Mobility Exercises:

  • Quadriceps Rock Backs: Improve the connection between hips and knees.

  • Lateral Step-Downs for controlled mobility and strength.

Learn more: Open Chain Exercises 

6. Pec Mobility

The pectoral muscles (pecs) play a crucial role in upper body strength and stability. Tight pecs can lead to rounded shoulders and limited thoracic mobility, which may affect posture and performance in various movements. Incorporating pec mobility exercises into your routine can help alleviate tightness and improve overall movement quality.

Efficient Dynamic Mobility Routines

To save time and ensure your warm-up is effective, integrate these exercises into a concise, targeted routine. Here’s a sample dynamic mobility warm-up for athletes:

  1. A - Release (2-3 minutes):

    • Foam Roll Calves, Quads, and Thoracic Spine.

  2. B - Mobilize (5 minutes):

    • Ankle Dorsiflexion Stretch.

    • Dynamic Hip Flexor Stretch with Overhead Reach.

    • Cat-Cow Stretch.

  3. C - Activate (5 minutes):

    • Glute Bridges (2 sets of 10).

    • Lateral Band Walks (1 minute per side).

    • Wall Slides (10 reps).

 

Specialized Mobility for Swimmers

As a swim coach, I’ve seen firsthand how dynamic mobility benefits swimmers. Mobility for swimmers focuses on improving ROM in key areas like the shoulders, hips, and thoracic spine.

Mobility Exercises for Swimmers:

  • Shoulder Mobility: Banded Shoulder Dislocates.

  • Hip Mobility: Cossack Squats.

  • Thoracic Mobility: Thread-the-Needle.

  • Ankle Mobility: Band-Assisted Dorsiflexion.

Integrating these into your swim-specific warm-up can lead to improved stroke efficiency and reduced injury risk.

  • Use exercises like Cat-Cow, Thread-the-Needle, and seated thoracic rotations to enhance flexibility and control.

  • Glute Bridges and Hip Thrusts are excellent for building strength and improving mobility in the gluteals.

  • Focus on dorsiflexion stretches, band-assisted mobilizations, and calf foam rolling. To improve your warm-up routine and learn more about self-myofascial release, check out our guide on SMR foam rolling

  • Good hip mobility allows for a full range of motion, which improves performance by enabling more efficient movement patterns. It also helps distribute force evenly across the kinetic chain, reducing stress on the knees and lower back.

Dynamic mobility is an evolving science. By refining your warm-up routine with targeted exercises and proper sequencing, you can unlock your full athletic potential. Whether you’re a swimmer, runner, or gym enthusiast, these principles will help you prepare effectively and move better.

Remember, mobility is not a one-time effort but a continuous practice. Start today with a focused warm-up routine, and you’ll see improvements in your performance, recovery, and overall movement quality.

Let’s get moving!