The Benefits of 10 Essential Mobility Movements

The Benefits of 10 Essential Mobility Movements

Mobility is more than just flexibility; it’s about the ability to move freely and easily through a range of motion. We have found that excessive range of motion in a specific joint without appropriate strength is a recipe for future injury.

Incorporating specific mobility movements into your routine can help to address any strength or length deficiencies, prevent injuries, and promote overall physical health.

Below, we’ll explore the benefits of ten essential mobility movements: Elephant Pumps, Couch Stretch, Standing Straddle Stretch, Butterfly Stretch, Incline Pigeon, Seated QL Stretch, QL Side Bend, Seated Shoulder Extension Stretch, Scap Pull-ups, and Overgrip Dislocates.

1. Elephant Pumps

Benefits: Elephant Pumps focus on hip mobility and dynamic flexibility. This movement encourages fluid motion in the hip joint, improving range of motion and reducing stiffness. As you move through each rep, you also engage your core, promoting stability and strength.

Why it Matters: Improved hip mobility can lead to better performance with day to day activities, reducing the risk of injuries associated with tight hips, such as lower back pain and knee issues.

Elephant Pumps are one of the first exercises we use to help address flexibility in the hamstrings. Everything that we do leading up to performing Elephant Pumps directly contributes to being able to handle more force through your leg muscles.

2. Couch Stretch

Benefits: The Couch Stretch targets the hip flexors and quads, opening up the hips and promoting better posture. This movement can alleviate tightness caused by prolonged sitting, making it especially beneficial for those with sedentary lifestyles.

Why it Matters: By enhancing hip flexor flexibility, the Couch Stretch can improve squat depth and overall lower body strength, translating to better performance in activities like running, cycling, and weightlifting.

The couch stretch lengthens and opens up your hips flexors, which are often tight and shortened due to our modern lifestyles which often include lots of sitting.

3. Standing Straddle Stretch

Benefits: The Standing Straddle Stretch emphasizes flexibility in the hamstrings and inner thighs. Consistent exposure to this movement encourages a greater range of motion in the hips while also stretching the back and improving balance.

Why it Matters: Flexibility in the hamstrings and inner thighs can lead to better mobility in the lower body, which is essential for various activities, including squatting down, bending over, and generally moving about your day.

The standing Straddle Stretch utilizes gravity to assist you into an adductor (inner thigh) stretch. This is a convenient stretch that helps build a solid foundation towards healthier back and knees.

4. Loaded Butterfly

Benefits: The Butterfly Stretch is a classic mobility movement that focuses on the groin and hip region. This stretch, with the additional of external load, helps to open the hips and improves flexibility in the inner thighs, making it easier to achieve deeper squats and lunges.

Why it Matters: Increased hip flexibility can contribute to better movement and reduced risk of injury, especially in activities that require sudden changes in direction or deep knee bends.

The loaded butterfly stretch is a strengthening exercise that targets the hip adductors and groin muscles. It’s performed by sitting on the floor with your back against a wall, bringing the soles of your feet together, and placing weights on your knees. From there, you can move your knees down and out towards the floor, and then push back up to the starting position.

5. Incline Pigeon

Benefits: The Incline Pigeon stretch is an effective hip opener that targets the glutes and external hip rotators. This movement not only increases flexibility in the hips but also enhances stability in the pelvis.

Why it Matters: Tight hips can lead to poor movement patterns and imbalances in the body. The Incline Pigeon helps address these issues, promoting better alignment and reducing the likelihood of injuries.

When first starting with the Incline Pigeon Stretch and reps, progress slowly, be patient, and prioritize pain-free range of motion over loading at the initial stages of training.

6. Seated QL Stretch

Benefits: The Seated QL (Quadratus Lumborum) Stretch targets the lower back and obliques, relieving tension and promoting a greater range of motion. This stretch can help counteract the effects of sitting and can be particularly beneficial for those with lower back discomfort.

Why it Matters: A flexible and strong lower back supports overall posture and reduces the risk of back injuries, making this stretch crucial for athletes and desk workers alike.

For those who experience chronic back tightness and pain, stretching and strengthening the QL is a good form of physical activity to relieve symptoms. 

7. QL Side Bend

Benefits: The QL Side Bend emphasizes lateral flexibility, targeting the obliques and lower back. This movement enhances the ability to bend side to side, which is essential for many athletic movements.

Why it Matters: Improved lateral mobility can enhance performance in sports requiring quick lateral movements, such as basketball or tennis, and can also alleviate discomfort in the lower back.

Your Quadratus Lumborum is your deepest muscle of the lumbar region, and is often undertrained and in need of some attention.

8. Seated Shoulder Extension Stretch

Benefits: This stretch focuses on the shoulders and chest, promoting better shoulder mobility and flexibility. It can help alleviate tightness that often develops from poor posture and prolonged sitting.

Why it Matters: Enhanced shoulder flexibility is vital for upper body strength training and activities that require overhead movements, such as swimming or throwing sports.

The Seated Shoulder Extension Stretch is a convenient, introductory stretch that is the first step to addressing inadequate shoulder function.

9. Scap Pull-ups

Benefits: Scap Pull-ups strengthen the scapular muscles and improve overall shoulder stability. This movement emphasizes proper shoulder mechanics and can enhance performance in pull-up variations and other upper body exercises.

Why it Matters: A stable and strong shoulder girdle can prevent injuries during heavy lifts and improve overall upper body strength, crucial for athletes and fitness enthusiasts.

The scap pull-up is critical to keeping your shoulders healthy and developing proper movement patterns.

10. Overgrip Dislocates

Benefits: Overgrip Dislocates focus on shoulder mobility and flexibility, helping to maintain a healthy range of motion in the shoulder joint. This movement encourages proper mechanics and strength in the shoulders, promoting better performance in various physical activities.

Why it Matters: Maintaining shoulder mobility can help prevent injuries, especially in activities that require repetitive overhead motions, such as weightlifting or throwing sports.

Shoulder dislocates help to improve the flexibility of the entire shoulder, improve the strength of all the stabilizing muscles, improve the strength of the tendons, and get rid of most of the imbalances we accumulate from our modern lifestyles.