Mobility Drills
Purpose: This program was created to assist one to maintain good joint health and range of motion without spending countless minutes to hours holding uncomfortable positions. These mobility drills dynamically challenge most all major joints and muscle groups into unfrequented ranges of motion all in under 10 minutes.
KEY POINT: While the value of stretching is certainly not as advantageous for runners as once thought, it still has a small place in one’s training program. It is arguably the least important training practice that should be superseded by proper load management, recovery strategies, strengthening, and sport specific drills. Running in inherently a mid-range activity therefore it is much more about force development and muscle capacity than range of motion. That being said it can still be helpful to work on one’s mobility, especially if we think about the demands of daily life i.e. bending over, squatting down, reaching up for shelves and so on. I recommend visiting this program several times per week or daily if time allows and your other training practices are up to par. Also we know that an active recovery strategy can be helpful with delayed onset muscle soreness so these drills can also be useful to combat the effects of muscle soreness.
Guidelines:
There is no need to strain or push with these movements.
Simply allow your muscles to take you up to your end range of motion and then out of that position. This should to produce gentle to moderate stretching sensations.
If something produces significant discomfort or what you would deem as disconcerting pain, please stop the exercise and consult a physical therapist.
Keep the pace slow and relaxed, no need to “bounce” at the end of the range.
Note: if you have an ongoing medical condition or injury, certain drills might not be suitable for you, and could cause further tissue irritation. On the contrary many of these drills could help your issue but a skilled physical therapist will be able to help you navigate those situations. Please consult your provider for recommendations tailored to your needs.