Move Like A Pro: 5 Must-Try Mobility Exercises For Every Athlete

Attention all athletes!

Whether you’re a runner, weightlifter, basketball player, or any other type of athlete, mobility is a key component of optimal performance.

Being mobile means having the ability to move freely and easily, with a full range of motion in all your joints and muscles. It can help you avoid injuries, perform better, and feel better overall. However, maintaining optimal mobility requires consistent effort and dedication.

If you’re an athlete who wants to improve your mobility, you’re in the right place.

In this blog, we’ll explore some of the best mobility exercises that can benefit athletes of all types.

We’ll take a deep dive into each exercise, discussing its benefits and how to perform it properly. We’ll also provide you with the ideal number of reps and sets, so you can immediately incorporate these exercises into your training routine.

So, if you’re ready to improve your mobility and unlock your full athletic potential, let’s dive in:

Most Effective Mobility Exercises For Athletes

Listed below are the best mobility exercises for athletes to do at home:

1. Pigeon Pose

The pigeon pose is an excellent mobility exercise for athletes who have tight hips.

This pose helps to stretch your hip flexors, piriformis, and glutes. The stretch also helps to improve circulation in the hip joint, which can help to prevent injuries.

How To Do Pigeon Pose?

• To get into pigeon pose, start in a downward dog position.
• Bring your right knee up to your right hand and slide your left leg back behind you.
• Keep your right foot flexed to protect your knee.
• Sink down into the stretch for 30-60 seconds before switching sides.
• Repeat 3-5 times on each side.

2. Downward Dog

Downward dog is probably one of the advanced mobility workouts for athletes who have tight hamstrings, calves, and shoulders.

Downward dog helps to stretch your hamstrings, calves, and shoulders while also strengthening your arms, legs, and core.

How To Do Downward Dog?

• To do this stretch, start in a plank position.
• Lift your hips up and back into a triangle shape with your hands and feet on the ground.
• Try to keep your heels flat on the floor and your head between your arms.
• Hold for 15-20 seconds and repeat 3-5 times.

3. 90/90 Stretch

If you are in search of the best full-body mobility exercises for athletes, make sure you consider 90/90 stretch.

This stretch targets your hip flexors, adductors, and external rotators.

How To Do 90/90 Stretch?

• To do this stretch, sit on the ground with your right leg bent in front of you at a 90-degree angle and your left leg bent behind you at a 90-degree angle.
• Lean forward over your right leg, keeping your back straight.
• Hold for 25-40 seconds before switching sides.
• Repeat 3-5 times on each side.

4. Cobra Stretch

The cobra stretch is among the best at-home hip mobility exercises for athletes with a tight chest, shoulder, and abdominal muscles.

It helps stretch your chest, shoulders, and abs while strengthening your back muscles.

How To Do Cobra Stretch?

• To do this stretch, lie face down on the ground with your hands by your shoulders.
• Push up through your arms, lifting your chest off the ground.
• Keep your elbows close to your body.
• Hold for 20-30 seconds and repeat 4-6 times.

5. Butterfly Stretch

The butterfly stretch should be a part of the best mobility routines for athletes who have tight groin and inner thigh muscles.

This stretch helps to stretch your adductors, which are the muscles on the inside of your thigh.

How To Do Butterfly Stretch?

• To do this stretch, sit on the ground with the soles of your feet touching and your knees bent out to the sides.
• Hold onto your ankles or feet and gently push your knees down towards the ground.
• Hold for 10-20 seconds and repeat 2-4 times.

Final Verdict

Mobility exercises are a crucial aspect of any athlete’s training routine.

By incorporating exercises like Pigeon Pose, Downward Dog, 90/90 Stretch, Cobra Stretch, and Butterfly Stretch, you can improve your flexibility, reduce your risk of injury, and ultimately perform at your best.

Remember, consistency is key when it comes to improving your mobility. Aim to incorporate these mobility exercises for athletes into your routine at least a few times per week, and focus on proper form and technique to maximize their effectiveness.

Whether you’re a seasoned athlete or just starting out, these mobility exercises can help you take your performance to the next level.

So, why wait? Start incorporating them into your training routine today and see the difference for yourself.