Mobility training – spine, shoulder, knee, hip

Mobility training, as opposed to pure strength and endurance training, as the name suggests, is for increasing the general mobility of the joints. Through stretching and so-called activation exercises, mobility is specifically increased so that you are more mobile and flexible and posture problems are also positively influenced. In mobility training, it makes sense to complete several units a day to keep the body supple. There are special exercises for the different joints, which are described in detail below.

Spine

Problems in the spine influence the whole daily routine. Every movement hurts and it is difficult to move, so it is important to keep the spine flexible and to strengthen and stretch the muscles, ligaments and tendons that surround it. Many of these exercises to increase mobility can be easily integrated into everyday life: 1. four-footed standThe four-footed stand is probably known to most people.

It is a stretching and mobility exercise for the entire back. First kneel on a straight surface (yoga mat, if available) and rest your hands on the floor at the front (just like a toddler who wants to crawl). From this starting position, slowly make a cat’s hump.

The chin is tilted towards the chest. Hold this position for a few seconds and then slowly lower it, raise your head towards the ceiling and let your belly sag. This is also called horseback.

Also hold this position for a few seconds before returning to the starting position. Repeat 5-10 times. 2nd knee pendulumThis exercise is mainly used to relax and strengthen the lumbar spine.

To perform this exercise, first lie on a comfortable, stable surface on your back. The feet are positioned at an angle. From this starting position the legs are now moved loosely and relaxed to the left and right.

If you have problems finding your speed, you can use your breathing to help you. When breathing out, move your legs to one side and when breathing in, straighten them up again. 5 repetitions per side.

3. spine stretcherThe spine stretcher is used to mobilize and stretch the entire spine. Sit on a chair for this. Now fold your hands in front of the sternum.

Breathe out while rolling your upper body and head forward. Your gaze is directed towards your hands. When inhaling, stretch out long, with your arms and palms facing the ceiling and your head resting slightly on the back of your neck.

The gaze is directed towards the ceiling. Repeat the exercise 5-10 times. More exercises can be found in the articles:

  • Mobilization Exercises
  • Stretching exercises
  • Effective exercises against back pain