Foot mobility exercises

Foot and ankle mobility

What is mobility?

Mobility for athletes or individuals who would like to improve their wellbeing is a critical aspect of both performance enhancement and injury prevention. It refers to the ability of an athlete to move their joints through a full range of motion (ROM) effectively and efficiently during their sports activities.

Which sport benefits from foot and ankle mobility exercises?

Foot and ankle mobility exercises are beneficial for a wide range of sports, as these areas are crucial for balance, agility, and overall performance. Here are some sports that particularly benefit from such exercises:

Running and Track & Field: Enhancing foot and ankle mobility can improve stride efficiency and reduce the risk of injuries such as sprains and stress fractures.

Soccer: Given the need for quick changes of direction, balance, and the ability to kick effectively, soccer players greatly benefit from increased foot and ankle mobility.

Basketball: Agility, jumping, and quick directional changes are fundamental in basketball, making foot and ankle mobility crucial for performance and injury prevention.

Gymnastics: Gymnasts require exceptional foot and ankle flexibility and strength to perform jumps, flips, and balance on the beam.

Dance and Ballet: The ability to point the feet, leap, and maintain balance on the toes necessitates excellent foot and ankle mobility.

Martial Arts: High kicks, pivots, and stances in martial arts require flexible and strong ankles and feet.

Rock Climbing: Climbers need to use their feet precisely and flexibly to grip holds, often putting a lot of weight on small footholds.

Incorporating foot and ankle mobility exercises into training routines can help athletes in these sports improve their performance, reduce their risk of injury, and enhance their overall physical health.

Foot Strengthening

Foot Arch Balance Drill

Ankle Circles

Big Toe Lifts

Foot Crunches

Toes Stretches

How often to perform foot and ankle mobility exercises

The frequency of performing foot and ankle mobility exercises can vary based on several factors, including your current level of mobility, goals, and whether you’re addressing specific issues like recovery from injury. However, there are general guidelines that can help most people incorporate these exercises effectively into their routines:

For General Fitness and Well-being

  • Daily Practice: For general maintenance and improvement of foot and ankle mobility, performing exercises daily can be beneficial. This does not need to be extensive; even 5-10 minutes a day can make a significant difference.
  • Light to Moderate Intensity: The exercises should be gentle enough to be performed daily without causing overuse injuries.

For Athletes and Active Individuals

  • Pre-Workout Warm-up: Incorporating foot and ankle mobility exercises into your pre-workout warm-up routine can help prepare your body for the physical activity to come. It enhances performance and may reduce the risk of injuries.
  • Post-Workout Cool Down: After a workout, including mobility work can aid in recovery by increasing blood flow to the area and reducing stiffness.
  • Rest Days: On rest or active recovery days, a more focused and thorough mobility session can help address any tightness or imbalances without the fatigue from intense workouts.

For Injury Recovery

  • As Prescribed by a Healthcare Professional: If you’re recovering from an injury, the frequency and type of exercises will be specifically tailored to your situation. Always follow the advice of a healthcare professional in these cases.

General Tips

  • Consistency Is Key: Regularity is more important than duration. Short, frequent sessions are generally more effective than infrequent, longer sessions.
  • Listen to Your Body: If you experience pain (beyond mild discomfort) during or after exercises, reduce the frequency or intensity, and consult a professional if it persists.

Progress Gradually: As your mobility improves, you can gradually increase the intensity and complexity of the exercises.

For most people, starting with daily exercises and adjusting based on how their body responds is a good strategy. Incorporating variety in the exercises can also help target different muscles and prevent boredom.

Shoulder Mobility Exercises

man performing shoulder mobility exercises

What is mobility?

Mobility for athletes or individuals who would like to improve their wellbeing is a critical aspect of both performance enhancement and injury prevention. It refers to the ability of an athlete to move their joints through a full range of motion (ROM) effectively and efficiently during their sports activities.

Which sport benefits from shoulder mobility exercises?

Shoulder mobility exercises are beneficial for a wide range of sports, particularly those that require extensive use of the upper body, overhead movements, or precise arm positioning. These exercises can enhance performance, reduce the risk of injury, and improve overall shoulder function. Sports that benefit significantly from shoulder mobility exercises include:

Swimming: Swimmers use their shoulders extensively for different strokes, requiring flexibility and strength in the shoulder joint for efficient movement and to prevent overuse injuries.

Tennis: Sports like tennis, badminton, and squash require a wide range of arm movements and serve techniques that depend on shoulder flexibility and strength.

Volleyball: Overhead serving and spiking involve dynamic shoulder movements, making shoulder mobility crucial for performance and injury prevention.

Gymnastics: Gymnasts need exceptional shoulder flexibility and strength for routines on the rings, parallel bars, and floor exercises, where they perform complex movements and holds.

Weightlifting and CrossFit: These activities involve overhead lifts such as the snatch and clean and jerk, requiring excellent shoulder mobility to perform these movements correctly and safely.

Basketball: Shooting, passing, and rebounding all involve the shoulders, and improved mobility can enhance shooting accuracy and power.

Golf: Golfers benefit from shoulder mobility to achieve a full swing motion and improve their drive distance while reducing the risk of shoulder pain.

Boxing and Martial Arts: These sports require shoulder mobility for punching, blocking, and other upper-body movements, contributing to both offensive and defensive techniques.

Incorporating shoulder mobility exercises into training routines can enhance athletic performance across these sports and help athletes maintain healthy, functional shoulders.

Shoulder Extension

Overhead One Arm Lift Off

Prone Swimmer

Prone Thoracic Extension

Seated Axial Rotation

Posterior Shoulder Capsule Stretch

How often to perform shoulder mobility exercises?

The frequency of performing shoulder mobility exercises can vary based on several factors, including your current level of shoulder mobility, whether you’re rehabilitating an injury, your overall fitness goals, and the demands of your sport or daily activities. However, there are general guidelines that can help you incorporate shoulder mobility exercises into your routine effectively:

For General Fitness and Injury Prevention: If your goal is to maintain or slightly improve shoulder mobility for general fitness or injury prevention, performing shoulder mobility exercises 3-4 times per week can be beneficial. This frequency is often enough to see improvements without overloading the joints.

For Athletes and Active Individuals: Athletes or individuals engaged in sports or activities that heavily rely on shoulder movement might benefit from daily shoulder mobility exercises as part of their warm-up routine. This helps prepare the shoulders for the specific demands of their sport and can reduce the risk of injury.

For Rehabilitation: If you’re recovering from a shoulder injury, the frequency of mobility exercises may be higher. Initially, under the guidance of a physical therapist or healthcare provider, you might perform specific exercises multiple times a day to improve mobility and facilitate recovery. The exact frequency will depend on your individual recovery plan.

Incorporating into Your Routine: For most people, integrating shoulder mobility exercises into their regular workout routine or doing them as part of a dynamic warm-up before exercise can be effective. This approach ensures that the shoulders are well-prepared for activity, reducing the risk of strain or injury.

Rest and Recovery: While mobility exercises are generally low intensity, it’s important to listen to your body and allow for rest and recovery, especially if you’re experiencing soreness or fatigue. Adjusting the intensity and frequency of your exercises based on how your body feels can help prevent overuse injuries.

Progressive Overload and Variation: As with any exercise program, gradually increasing the challenge of the exercises over time (progressive overload) can lead to continued improvements. Varying the exercises can also help target the shoulder muscles and joints from different angles, promoting overall shoulder health and function.

In summary, the frequency of shoulder mobility exercises can be adjusted based on individual needs, goals, and responses to the exercises.

It’s essential to start at an appropriate level and gradually increase as your mobility improves, always paying attention to the feedback your body provides.

Spine mobility exercises

women stretching spine

What is mobility?

Mobility for athletes or individuals who would like to improve their wellbeing is a critical aspect of both performance enhancement and injury prevention. It refers to the ability of an athlete to move their joints through a full range of motion (ROM) effectively and efficiently during their sports activities.

Who should do spine mobility exercises?

Spine mobility exercises are beneficial for almost everyone, but they are particularly important for certain groups of people, including:

Individuals with Sedentary Lifestyles: Those who spend long hours sitting at a desk or in front of a computer can develop stiffness and reduced mobility in the spine. Spine mobility exercises can help counteract these effects.

Athletes and Active Individuals: Athletes or anyone engaging in regular physical activity can benefit from spine mobility exercises to improve performance and reduce the risk of injuries by ensuring the spine can move freely and efficiently.

Older Adults: As people age, they naturally lose some mobility and flexibility. Spine mobility exercises can help maintain or improve spinal health and overall flexibility, contributing to better posture and reduced pain.

People with Chronic Back Pain: Individuals suffering from chronic back pain due to conditions like herniated discs, spinal stenosis, or general lower back pain may find relief through targeted spine mobility exercises. These exercises can help stretch and strengthen the muscles around the spine, potentially reducing pain.

Post-Rehabilitation Patients: Those recovering from back surgery or spinal injuries may be prescribed spine mobility exercises as part of their rehabilitation process to help restore flexibility, strength, and function.

People Looking to Improve Posture: Poor posture can lead to back pain and decreased spinal mobility. Exercises that enhance spine mobility can also help improve posture over time.

Banded Lumbar Mobility

Lumbar Spine Peeling

Prone Thoracic Extension

Kneeling Thoracic Flexion and Extension

Thoracic Rotation

How often to perform spine mobility exercises?

The frequency of spine mobility exercises can vary depending on individual goals, fitness levels, and specific needs, but here are some general guidelines to consider:

For General Health and Maintenance: Performing spine mobility exercises 3 to 5 times a week can be beneficial for most people. This frequency helps maintain flexibility and prevent stiffness without overstraining the muscles and joints.

For Specific Goals or Conditions: If you’re working on improving your spinal mobility for a specific reason, such as recovering from an injury, managing chronic back pain, or enhancing athletic performance, you might need to adjust the frequency. This could mean doing certain exercises daily or as advised by a healthcare professional.

For Active Recovery: On rest or active recovery days, incorporating light spine mobility exercises can help alleviate muscle stiffness and improve blood circulation, contributing to overall recovery and well-being.

Warm-up and Cool-down: Including spine mobility exercises as part of your warm-up before workouts and as a cool-down afterward can help prepare your body for exercise and aid in recovery, respectively. Doing so can improve your range of motion and reduce the risk of injuries.

Listen to Your Body: It’s crucial to pay attention to how your body responds to the exercises. If you experience pain or discomfort, it might be a sign to reduce the frequency, intensity, or to consult a professional for guidance.

Consistency Over Intensity: Regular, consistent practice of spine mobility exercises is more beneficial than infrequent, intense sessions. Starting with shorter, less intense sessions and gradually increasing as your mobility improves is a good strategy.

Always remember, individual needs can vary greatly, and what works for one person may not work for another. If you’re unsure about how often you should perform spine mobility exercises, particularly if you have an existing condition or are recovering from an injury, it’s best to consult with a healthcare provider or a fitness professional. They can provide personalized advice based on your health status and fitness goals.

Hip mobility exercises

man exercising on a roof top

What is mobility?


Mobility for athletes is a critical aspect of both performance enhancement and injury prevention. It refers to the ability of an athlete to move their joints through a full range of motion (ROM) effectively and efficiently during their sports activities.

Which sport benefits from hip mobility exercises?

Hip mobility is crucial in many sports, given the hips’ central role in generating power, maintaining balance, and facilitating a wide range of movements. Here are some sports where hip mobility is particularly important:

Soccer: Hip mobility is vital for soccer players to perform movements such as kicking, sprinting, changing directions quickly, and maintaining balance.

Gymnastics: Gymnasts require exceptional hip mobility to execute splits, jumps, and various acrobatic movements with precision and grace.

Martial Arts and Combat Sports: In disciplines like Brazilian Jiu-Jitsu, Muay Thai, Karate, and Taekwondo, hip mobility is essential for kicking, striking, grappling, and performing high-level movements.

Dance: Hip mobility allows dancers to achieve a greater range of motion, essential for various dance forms, including ballet, contemporary, hip-hop, and ballroom dancing.

Track and Field: Athletes in events such as hurdles, high jump, and sprinting benefit greatly from hip mobility for optimal performance and injury prevention.

Yoga: Although not a competitive sport, yoga emphasizes hip mobility to achieve and maintain poses, which can benefit athletes in other disciplines.

Weightlifting and CrossFit: Hip mobility is crucial for performing squats, deadlifts, and Olympic lifts correctly, allowing for safer and more effective lifting.

Golf: Hip mobility is essential for a powerful and efficient golf swing, contributing to greater swing speed and accuracy.

Tennis: Players need good hip mobility to reach and return shots, serve powerfully, and move quickly across the court.

Supine Internal Rotation

External Rotation Lift off

Front Leg Lift off

90-90 Heel Lift Off

Quadruped Internal Rotation

Prone Hip Hurdle

How often to perform hip mobility exercises?

Hip mobility exercises are an important part of maintaining flexibility, improving range of motion, and preventing injuries. The frequency with which you should perform these exercises can vary based on your individual needs, fitness level, and goals. Here’s a general guideline:

For General Health and Maintenance: If your goal is to maintain general health and flexibility, performing hip mobility exercises 3 to 4 times a week is typically recommended. This frequency is sufficient to maintain mobility without overstraining the muscles.

For Athletes and Highly Active Individuals: Athletes or individuals engaged in high-intensity workouts or sports may benefit from daily hip mobility exercises as part of their warm-up routine. This helps prepare the muscles for activity and can prevent injuries.

For Injury Rehabilitation: If you’re recovering from an injury or dealing with specific hip issues, the frequency and types of exercises will be tailored to your specific needs. In such cases, it’s best to follow the advice of a healthcare professional or physical therapist. They may recommend performing specific exercises more frequently, even daily, as part of a rehabilitation program.

As Part of a Warm-up Routine: Incorporating a few hip mobility exercises into your regular warm-up routine before any workout can be beneficial for everyone, regardless of their fitness level or goals. This helps increase blood flow to the area and prepares the hips for more strenuous activity.

Listen to Your Body: It’s important to listen to your body and adjust the frequency of your exercises based on how you feel. If you experience pain or discomfort, it may be a sign to reduce the frequency or intensity of your exercises.

Remember, consistency and proper technique are key to seeing improvements in mobility and achieving your fitness goals. It’s also beneficial to complement hip mobility exercises with strength training exercises to support hip stability and overall musculoskeletal health.