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Movement Enhancement 2

Module 1: How Mobile are You?

WHAT WILL YOU LEARN FROM THIS MODULE?

At the end of this module, you should be able to:

1. Explain the science of mobility training;

2. Design mobility training exercise program; and
3. Apply mobility training exercise program.

WHAT IS THIS MODULE ALL ABOUT?

This module is designed for you to demonstrate understanding and competence

in mobility training exercise. This module will likewise educate you with the benefits of
mobility training exercises. Also, you will be challenged to perform some mobility
training exercises based from your fitness needs and preferred workout regimen.

What is mobility-training exercise?

Undeniably, mobility relates to movement. A person with impressive mobility is

able to perform functional movement patterns with no restrictions in the range of motion
of those movements. A flexible person may or may not have the core strength, balance,
or coordination to perform the same functional movements as the person with great
mobility. Mobility designates exercises that will increase your range-of-motion and your
stabilization, or control of the muscles that surround each joint. Mobility incorporates
flexibility and strength, and it is crucial to help you squat deeper, push harder, jump higher
and other mobility-demanding exercise routines.

In relation, mobility is a controlled voluntary movement through its entire

functional range of motion. Mobility training is the process in which you work to improve
mobility in all or a single joint. In doing so you reduce the potential of imbalances, thus
reducing the risk for injuries, allows for full benefits of exercise by moving limbs through
their respective full range of motion, and helps you move better whether that is for daily
activities or for competitive sport.
Mobility drills are exercises that take the muscles, tendons, and the joint through
their entire range of motion. When performing these types of exercises, it is important to
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perform them using high levels of control. There are many types of mobility training
exercises, which will be specific to each and every joint. Some examples are wall slides
for increasing shoulder joint mobility and leg swings to increase hip joint
mobility. Mobility drills are great to incorporate in the beginning of your workout or even
as a workout on their own. Incorporating a stretching routine after exercise can also
help elongate the muscles that surround the joint thus helping the joint move through its
full range of motion.

Mobility is not a specific type of workout but rather as a general athletic skill,
like strength or power or speed. While building strength or speed, you need to
build mobility.

The Importance of Mobility

Being mobile is a crucial aspect of being healthy. If a person is not able to move
a joint freely through its full range of motion, then she/he is at an increased risk of injury
before even attempting to pick up a weight and load that range of motion. Mobility, on
the other hand, is an umbrella term for the many elements that contribute to movement
with full range of motion, including restricted muscle tissue, joints, the joint capsules,
motor control, and your soft tissue.

Joint Mobility Exercises is to Improve Flexibility and Function. Flexibility is the

ability of your joints to move through their full range of motion without pain or stiffness. It
also refers to the liability of the muscles that support the joints. It is never too late to start
mobility training. Your mobility is always something you can improve. In terms of results, this will
initially be something you feel rather than see. You might feel a little less stiff after one or two
sessions - but the key is to be consistent with your mobility training. Over time you should see
an increase in your range of motion and perhaps improvement in your performance in other
activities. Mobility training can be used as part of your warm-up for your workout, or you can use
it within your training in the form of active rest. The exercises can also be used to recover from
other forms of training.

Mobility is both beneficial to all aspects of fitness and is easy to improve and
maintain. It is your ability to control your limbs throughout their full range of motion, and
can sometimes be confused for stretching.

What are the main benefits of mobility training?

• Mobility training can improve the range of motion of our joints and muscles.
• It can assist in improving our posture.
• Alleviate 'everyday' aches and pains as well as improve our body awareness.
• Mobility is both beneficial to all aspects of fitness.
• It is your ability to control your limbs throughout their full range of motion, and
can sometimes be confused for stretching.
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• Conditions such as lower back or knee pain, plus some forms of arthritis, can
benefit from mobility exercises.

Functional tasks, Training and Functional Domains

Functional Type of Functional Tasks
Domain Training
Lower Body Resistance Climbing and descending stairs, squatting down,
using legs to and objects in and out of a chair,
recreational activities such as curling or golf.

Lower Body Flexibility Putting on socks on shoes, cutting toenails, picking

up an object. Recreational activities such as
gardening.

Locomotor Mobility Quick maneuvering; walking and looking elsewhere;

dynamic balance while moving; getting to the door
or phone quickly; responding to unexpected losses
in balance, recreational activities such as tennis as
bicycling or social dancing.

Locomotor Aerobic Walking briskly for exercise, errands events,

bicycling, swimming, and water aerobics; social
dancing; activities requiring stamina, for example
yard work, hiking stair climbing recreational
activities as bicycling or social dancing.
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Upper Body Resistance Lifting or moving objects, for example furniture.

Trunk Opening heavy doors; carrying groceries and
luggage; washing windows or the car; recreational
activities such as volleyball.

Upper Body Flexibility Putting on garments overheads; reaching for

Trunk seatbelt; viewing behind while driving; reaching
overhead to a cupboard; combing hair; recreational
activities such as baseball or yoga.

I DARE YOU

Here is a list of basic mobility drills you could perform once per week to get you
started with mobility exercise.

Execute the following exercises with your group. You may include music to add
more excitement while having execution. You are graded to the following rubrics.

Proficiency 40 %
Ability 30%
Behavior of the performance 30%
Total 100%
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1. Groin/Hip Mobility Drill

o Stand with palms against a wall at shoulder height.

o Keep feet pointing forward and swing right leg in a pendulum motion.
o Gradually increase the range of comfortable motion.
o Perform this drill for ten repetitions, three times on each leg.

2. Hamstring Mobility

o The hamstring mobility drill is similar in fashion to the hip mobility drill above, the
only difference will be that instead of swinging side to side in a pendulum motion
you will be swinging your leg forwards and backwards.
o Again, gradually increase your range of motion and be sure to keep your body in
line and contract your core throughout.
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3. Internal Hip Rotation.

o Lie on your back. While keeping your feet on the floor.

o Bring your knees towards each other by actively rotating your femurs.
o Repeat this drill 3 times, holding the stretch for 15-20 seconds at a time.

4. Ankle Mobility

o Assume an all fours position, in a bear stance so that you have two hands flat on
the ground and are up on your tiptoes.
o Cross one leg over the other and distribute your weight on to your flat bottom
foot.
o Rock forward and backwards from your heel through to your toes and back.
o Perform this exercise 10 times on each leg.
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5. Quadruped Thoracic Rotations (for back and shoulders)

o Begin in a four-legged position, and place one hand behind your head.
o Keep your core braced and rotate your upper back downwards bringing the
elbow of your elevated arm down toward the elbow of your bracing arm.
o Reverse the motion until the elbow is pointing towards the ceiling (or as far as
you can go without rounding your lower back) Repeat 10 x 3 sets on each side.

6. Scapular Wall Slides (for back and shoulders)

o Begin by standing with your back against a wall with correct posture.
o Raise arms out to your sides so that your forearms rest vertically against the wall.
Maintain this contact throughout the exercise.
o Slide your arms up until your arms are straight and then back down all the time
focusing on pulling your shoulder blades together and down.
o At the bottom of the movement bring your elbows into your body and squeeze
your shoulder blades together.
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Suggestion for Mobility Exercises

Here are some guides how to check your functional mobility. Do the following
figures in five repetitions. If you finish the five repetitions then your left and right
hemisphere is working and functioning well.
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Activity: Mobility exercises: This type of functional mobility skills is to test you left and
right hemisphere is working properly. Perform the following mobility exercises and
record all mobility functional skills.

Name: ___________________________ Date: _______________

Weight: _______ Height _________ Age _____ Gender_______

SCORING SHEET

Test Raw Final Score Comments

Score
1. Hurdle Step L

2. Inline Lunge L
R

3. Hurdle step L

4. Trunk stability

5. Leg raise L
R
6. Shoulder
Mobility

Activity: Alleviate tight muscles and prevent injuries

Muscle tightening and injuries are but common to both athletes and physical fitness advocates. Thus you
should be mindful of these possibilities and take precautionary measures for personal safety. This is why
dynamic warm-up movements are recommended because it promote blood flow and enhance your joint
and muscle range of motion—optimally cushioning joints and muscles for ensuing strenuous exercises
and/or sports activities. You do not substitute static stretches for a dynamic warm-up. Perform static
stretches after a workout, practice to help your muscles cool down and gradually lower your heart rate.
You may choose three combo movements below before workouts, practices and games.

Butt Kicks/Open Gate Walks

• Extend your arms at shoulder level while walking forward and alternately driving your legs
toward your hips for about 10 yards (Butt Kicks).
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• Turn around, bring your arms overhead and immediately follow by alternately raising your knees
up toward your waist and laterally rotating your upper legs to each side (Raise your right knee and
rotate it clockwise right, then raise your left knee and rotate it counterclockwise) (Open Gate
Walks).
• Continuously holding your arms at shoulder level and then overhead engages upper body muscles
while the Butt Kicks/Open Gate Walks warm up the legs, hips and inner thighs.

Walking Forward Lunges/Twists

• Extend your arms at chest level.

• Lunge forward with your right foot and rotate your arms to the right.
• Walk forward, lunge with your left foot and rotate your arms left.
• Continue alternating Lunges/Twists nine more times.

Side Lunges/Clockwise and Counterclockwise Arm Circles

• Extend your arms at shoulder level.

• Lunge laterally right while simultaneously doing clockwise arm circles.
• Do 10 right side lunges combined with clockwise arm circles.
• Without rest, do 10 left side lunges combined with counterclockwise arm circles.

Frankenstein Walks/Reverse Lunges

• Walk forward about 10 yards while alternately raising each leg toward a hand
extended at chest level, lowering and switching hands during each raised leg
(Frankenstein Walks).
• Immediately follow by raising your hands overhead and do Reverse Lunges.

Inchworms/Bird Dogs

• Assume a Push-Up position.

• Walk your feet toward your hands keeping your legs as straight as possible.
• Walk your hands forward to start position (Inchworm).
• Raise your right hand forward, extend your arm, raise your left foot off the ground
and extend your leg.
• Hold the position for 10 seconds.
• Switch hands/legs for 10 seconds (Bird Dog).
• Continue the Inchworms/Bird Dog sequence for 10 reps.

Prone Windmills/Mountain Climbers

• Assume a Push-Up position.

• Alternate raising and extending your right and left arms laterally and toward your
back (pivoting on your toes) 10 times (Windmills).
• Immediately follow with 30-60 seconds of Mountain Climbers (alternately quickly
driving your knees toward your arms).
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BOTTOM LINE
1. Can mobility training be incorporated alongside other forms of training or is it a
discipline unto itself? Explain your answer.

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2. What kind of ailments could be prevented or reversed with proper mobility work?

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Remember!

Joint mobility is important for athletes, physical fitness enthusiasts, or even

people who developed mobility problems in the work place or in the university. Mobility
training is a great warm up before exercise proper, which not only helps manage
imbalances and reduces the risk of injury, but also improves exercise by moving joints
through their full range of motion. So the next time you exercise, try throwing in some
mobility drills beforehand and see the improvements in your workout.