Mobility and Flexibility Exercises

Factors, Guidelines, and Types of Flexibility Training

by Sean Cochran

The training components of flexibility and balance are integral components of a comprehensive strength and conditioning program for the athletic population. At times the athletic population does not necessarily understand or even misconstrue the importance of these two components for successful athletic performance and prevention of injury. To provide support for the importance of these components of training and provide explanation as to the processes of implementation can be of great benefit. Providing substantial background information and scientific support can...

Tall Kneeling Lunge Overhead Rotations

by Sean Cochran

The thoracic spine and glenohumeral joint are two key components requiring mobility for the overhead throwing and striking athlete. Individuals participating in golf, baseball, tennis, volleyball, or lacrosse require high levels of upper body mobility in order to hit, throw, serve, or strike during competition. What these athletes must recognize is that in order to perform the throwing, hitting, and striking movements associated with these sports requires certain joints within the kinetic chain to have an a certain level of mobility....

External Pull Dynamic Flexibility Exercise

by Sean Cochran

The process of developing soft tissue extensibility and joint mobility within the kinetic chain requires the inclusion of a varying number of modalities. In general these modalities will address joint range of motion, soft tissue pliability, and extensibility. It is the combination of these varying modalities which will provide the kinetic chain with the appropriate joint ranges of motion to accomplish complex athletic actions associated with the sport. The process by which this goal is achieved is the implementation of flexibility...

Posterior Shoulder Capsule Stretch

by Sean Cochran

Developing joint range of motion and soft tissue extensibility is imperative for optimal functioning of the kinetic chain. Limitations in joint mobility are often linked to a lack of extensibility of the soft tissues surrounding a specified joint. The result of soft tissue limitations is a corresponding lack of range of motion in the associated joint. Review of research provided by physical therapist Gray Cook and strength coach Mike Boyle we are aware of the mobility/stability pattern of human movement requires...

Glute Foam Roll Sports Performance Exercise

by Sean Cochran

Mobility in the kinetic chain is imperative for optimal performance, proper functioning of the kinetic chain, and the reduction in the potential of injury. If limitations exist in terms of joint mobility due to soft tissue tightness, the ability for a joint to move through its' intended range of motion will most likely be impeded. In order to improve joint range of motion, remove dysfunction from the kinetic chain, and provide a foundation for efficient movement patterns, a three step process...

Figure Four Piriformis Stretch

by Sean Cochran

Extensibility of the soft tissue surrounding the hips allows for this joint to move through a large range of motion. The hip is a classified as a ball and socket joint allowing for this joint to perform operate in the frontal, sagittal, and transverse planes of motion. Limitation to the extensibility of the soft tissues surrounding the hips can limit the ranges of motion the hip is capable to move through in the aforementioned movement planes. These limitations lead to movement...

Bent Knee Leg Swings Sports Performance Exercise

by Sean Cochran

The ability of the rotary athlete to move through the transverse plane movement patterns associated with their sport is integral. In order for the athlete to complete these rotary based movement patterns it is necessary for large range of motions to be achieved by the hips. The process by which the athlete can develop and maintain these ranges of motion is via the utilization of modalities such as self myofascial release exercises, static stretching, and dynamic mobility exercises. Why It's Important:...

Hip Flexor Foam Roll Sports Performance Exercise

by Sean Cochran

Hip mobility is imperative for optimal performance of the rotary athlete. Limitations in mobility of the ball and socket joint of the hip can impede performance of the throwing and striking athlete. In order for optimal mobility of the hip to occur, extensibility of the soft tissues surrounding this joint must be present. Why It's Important: Extensibility in the soft tissues surrounding the hip provide the opportunity of this joint to move through the required ranges of motion of the rotary...

Wall Angles Thoracic Spine Mobility Exercise

by Sean Cochran

Mobility within the kinetic chain allows the athlete to perform athletic activities efficiently and with optimal levels of speed and power. Limitations in the mobility parameters of the kinetic chain can adversely affect the athlete, place undo levels of stress on the body, increase the potential for injury, and reduce performance. Improves Your: Thoracic Spine Mobility Target Area: Thoracic Spine Why It's Important: The thoracic spine is a section of the spine located between the shoulder blades. This segment of the spine is...

Kneeling Hip Flexor Dynamic Flexibility Exercise

by Sean Cochran

Soft tissue extensibility, joint range of motion, and muscular activation are three very important components in the execution of athletic activities. Optimal levels of soft tissue extensibility and joint range of motion allow for the required levels of mobility for sports performance activities. Muscular activation assists with the kinetic chain in executing the proper firing sequences for efficient movement patterns. A comprehensive strength and conditioning program will have modalities focused on developing these physical parameters within the human body. Why It's...

IT Band Foam Roll Performance Exercise

by Sean Cochran

Soft tissue extensibility is a key component of proper kinetic chain functioning. Professional, amateur, and recreational athlete's require certain levels of joint mobility and soft tissue extensibility in order to perform athletic actions efficiently in their chosen sport. One component in the maintenance and development of soft tissue extensibility is self myofascial release techniques. This type of modality utilizes a foam roller, stick, or massage ball during the execution of these exercise types. These types of modalities address two components within...

Thoracic Spine Openers Mobility Exercise

by Sean Cochran

Upper body mobility is an imperative component of efficient movement for rotary orientated athletes. Golfers, tennis players, baseball, softball, and the majority of throwing and striking athletes utilize rotary movement patterns in the generation of speed and power. A key component of upper body rotation is mobility within the thoracic spine. The thoracic spine is a segment of the spine located in between the shoulder blades. This section of the spine is very mobile and allows segmental rotation of the upper...

Spiders Dynamic Mobility Performance Exercise

by Sean Cochran

The utilization of dynamic mobility exercises to improve range of motion, soft tissue extensibility, neural and muscular activation are key modalities in the development of sports performance programming. Regardless of sport, certain levels of joint mobility and soft tissue extensibility are required. This provides the athlete with the opportunity to execute the athletic actions of the sport proficiently and limits the potential for injury. The implementation of dynamic mobility exercises within a comprehensive training program can benefit the amateur to...

Flat Bench Hip Extension Performance Exercise

by Sean Cochran

The ability to perform hip extension properly with glute activation is imperative in efficient movement patterns. It is very common for the recreational to elite level athlete to have poor hip hinge mechanics and glute activation. In order to perform efficient movement and athletic patterns glute activation and hip extension are necessary. Improves Your: Hip Extension & Glute Activation Target Area: Glutes & Hips Why It’s Important: The glutes are a major driver of locomotion, rotational movement patterns, and stabilization of the kinetic...

Openers Thoracic Spine Mobility Sports Performance Exercise

by Sean Cochran

Upper body and thoracic spine mobility are key components of executing the majority of upper body rotational movements in sport today. The thoracic spine is a section of the spine located between the shoulder blades of the upper. The T-Spine (thoracic spine) is a mobile section of the spine allowing for rotary actions of the upper body to occur. Improves Your: Upper body mobility Target Area: Thoracic Spine Why It's Important: Execution of the overhand throwing and swinging where rotation occurs around an...

Mobility and Flexibility Exercises

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