Full body mobility PART II

Written by: Melanie Talastas-Soriano CAT(C), Certified Athletic Therapist

Christmas break means, it is the start of the off season with sports team and a break from club teams. Off-season is when you can work on your fitness and /or improve on your weaknesses on the playing field. This is the time to change your workout routine or try new ones. Also, this is the best time to see an Athletic Therapist restore or improve your body functions.

During the off-season is where you focus on active rest. What does active rest mean? Active rest is when you do activities that is not related to your sport. For example, if you play field sports (soccer, lacrosse, football, baseball etc.), you can perform activities like swimming, skating, or hiking as your active rest. You can use these activities too if you play any court sports (basketball, volleyball, racquetball etc.)

Ultimately, you want to stay active to maintain your cardiovascular fitness while performing fun activities. When you do this, it helps to work on other muscle groups aside from what you regularly use during your sport. This also prevents overuse injuries and it will be easier to get back to your sport when it starts up again.
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Full body mobility Part II focuses on multi-joint movements to improve posture, flexibility, increase blood flow and maintain muscle strength. This mobility exercises are excellent for all athletes at all ages and all levels.

Full Body Mobility Flow
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Hamstring stretch: From standing, swan dive down hanging your arms and neck to feel the stretch on your hamstrings. Then, flat back hands on your shins back to hanging your arms and neck to plank.

Cat-Cow: Starting onto all fours, flex and extend your spine focusing on your breathing.

Childs pose to cobra: Feel the stretch on your lats during the child’s pose and lower back stretch during cobra.

Thoracic rotation: This mobility exercise helps with improving shoulder internal rotation (improve posture).

Side lying archers: Relaxed while lying down, slow spine rotation, feel the stretch throughout the cervical, thoracic and lumbar spine.

Lumbar rotation: Still lying down, drop both knees together to one side hold for 5 seconds and slowly rotate to the other side and hold for 5 seconds. 

​Follow along below:

I hope you found this article helpful and can share it to anyone that may benefit from mobility exercises. To view more articles and videos like this one, visit our website at www.insahyu.com Click on our exercise and rehab tips blog posts.
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