12 Days of Sports Medicine Mobility

12 Days of Sports Medicine Mobility

By mjperformance | Uncategorized | 0 comment | 13 December, 2017 | 3

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 they are already putting themselves at an increased risk of injury. Let us help you get into a more festive mood this year by celebrating 12 exercises to help your mobility.

Day 1

On the first day of mobility, MJP Sports Med gave to you – Banded Lat Stretch.

The purpose of this stretch is to open your lat muscles.

Grab a band and something to attach the band to, at a high level.
Place your hand through the band and grab the band with the band wrapped around your wrist.
Twist your wrist to face the sky.
Step back with the same foot as the wrist placed in the band.
With your arm overhead, push your weight into your shoulder.
Repeat on the other side.

Day 2

On the second day of mobility, MJP Sports Med gave to you – Cross Body Stretch.

The purpose of this exercise is to open up your shoulders.

Stand next to a pole or door frame (something you can hold on to.)
With the arm furthest from the pole/door, reach across your body and grab onto the pole/door.
Push your body-weight into your arm, and then twist your body away from your arm to open up your shoulder.
Repeat 10-15 times.
Repeat on other side.

Day 3

On the third day of mobility, MJP Sports Med gave to you – Pass Through.

The purpose of this stretch is to open up your shoulders.

Grab a PVC pipe or a stick about 4-6 feet long.
Grasp the pipe/stick only as wide as you need to in order to raise it over your head and behind your back in one continuous motion without bending your elbows.
Return to the starting position by reversing the motion, moving the pipe/stick from behind your back to overhead and finally in front of your body.
Do this 10-15 times, performing 1-3 sets at a time.

Day 4

On the fourth day of mobility, MJP Sports Med gave to you – T-Spine Rotation.

The purpose of this exercise is to open up your thoracic spine.

Lie on the floor, on your side.
Bend your knees and hips to just past 90 degrees, resting your knees beside you on the floor.
Straighten your bottom leg and rest your top leg on a foam roller or a pillow without changing it’s position.
Extend both your arms together along the floor, straight out in front of your body. They should be stacked, palms together, at shoulder height.
Slowly lift your top arm and rotate it away from you, opening up your chest to the ceiling. You can rest your hand on the other side of your body, if able.
Hold this position for 3 seconds and slowly bring it back to touch your other hand.
Repeat 5 times on each side.
As an alternative, make a half circle motion over your head, ending in the same position as above.

Day 5

On the fifth day of mobility, MJP Sports Med gave to you – Standing T-Spine Stretch.

The purpose of this exercise is to open up your thoracic spine. (This is a variation of the T-Spine rotation stretch.)

Grab a PVC pipe or a stick about 4-6 feet long.
Place the bottom of the pipe/stick in front of you, grab the top of the pipe/stick with both hands.
With your core activated, bend your knees and send your hips backward slightly leaning into the pipe/stick.
Let go of the pipe/stick with one hand and send it backward to the sky, your eyes should follow your hand.
Repeat this 10-15 times.
Repeat on other side.

Day 6

On the sixth day mobility, MJP Sports Med gave to you – Unweighted Glute Bridge.

The purpose of this exercise is to give your hips a good stretch.

Start lying on your back with your legs out straight.
Bring both feed toward your butt, until your shins are perpendicular to the ground.
Pushing into the ground with your heels, lift your hips in the air as high as you can.
Squeeze your glutes as tight as possible.
Hold for 10-30 seconds, rest for 3 seconds.
Repeat for 1-3 sets of 5-10 repetitions.
Once you have developed adequate strength, try doing a single-let variation of this exercise.

Day 7

On the seventh day mobility, MJP Sports Med gave to you – Hip Flexor Stretch.

The purpose of this exercise is to open up the hips, and improve hip mobility.

Grab a chair.
Start on your hands and knees with your hands directly under your shoulders and your knees directly under your hips.
Keeping your knee on the floor, lift one foot up and let it rest on top of the chair.
Step the other leg forward.
Now squeeze your glutes and lift your torso so it is in line with your back quad.
Actively try to pull your heel to your butt by contracting your hamstring for 2 seconds. (That’s one contraction) Repeat for 30 contractions.
Repeat on opposite leg.

Day 8

On the eighth day of mobility, MJP Sports Med gave to you – Walking Hip Opener.

The purpose of this exercise is to open your hips.

Stand tall with your feet hip-width apart.
Take one step forward with your right leg, plant your foot firm on the ground and lift your left knee to your chest.
While standing on one leg, make a circle with your knee, bringing it across your body and then out to the side.
Place left foot on the floor and repeat on the other side.
Repeat 10 times, then repeat entire sequence moving your legs in the opposite direction by bringing your leg out to the side first then in a circle across your body.

Day 9

On the ninth day of mobility, MJP Sports Med gave to you – Hip Capsule Stretch.

The purpose of this stretch is to increase the mobility in your hip capsule.

Grab a band and something to attach the band to, at a low level.
Place one leg through the band and stretch it to fit into your hip-joint.
Move your body away from the band until the band is taught.
Cross the foot of the banded leg onto the knee of the non-banded leg.
Apply pressure the the knee of the banded leg.
Uncross foot and twist it away from the body, grabbing the heel to add a little more stretch.
Repeat 10-15 times.
Repeat on other leg.

Day 10

On the tenth day of mobility, MJP Sports Med gave to you – Pigeon Stretch.

The purpose of this exercise is to stretch your hip flexor and hip rotator.

Start on your hands and knees.
Shift your left heel so it is under your right hip.
Bring your right knee to meet your left calf, pinning your left leg in one place.
Move your hips from side to side, and front to back.
To enhance the stretch, go down to your forearms, bring your chest closer to the floor, continuing to push through your left hip.
Repeat on other side.

Day 11

On the eleventh day of mobility, MJP Sports Med gave to you – Wall Ankle Stretch.

The purpose of this exercise is to improve ankle dorsiflexion (the angle when your toes are brought toward your knee).

Stand facing a wall with your toes about a fist-width away from the wall.
Bend your knee forward trying to touch it to the wall without lifting your heel off the ground.
Repeat 5 times.
Move foot back one inch and continue the pattern until your knee can no longer reach the wall.

Day 12

On the twelfth day of mobility, MJP Sports Med gave to you – Plantar Surface Smash with Big Toe Extension.

The purpose of this exercise is to resolve tension located in the connective tissue on the bottom of the foot.

Step on a ball (lacrosse or golf), positioning it anywhere between your heels to your toes.
Put as much of your weight into that foot as you can handle.
Roll the ball all over the bottom of your foot, from your heel to your toes.
When you roll across the inside of your foot, you can contract and relax by curling your big toe over the ball.

So, there you have it – the 12 days of mobility.

Happy holidays from all of us here at MJP Sports Medicine!

12 Days of Sports Medicine Mobility

Day 1

Grab a band and something to attach the band to, at a high level.

Place your hand through the band and grab the band with the band wrapped around your wrist.

Twist your wrist to face the sky.

Step back with the same foot as the wrist placed in the band.

With your arm overhead, push your weight into your shoulder.

Repeat on the other side.

Day 2

Stand next to a pole or door frame (something you can hold on to.)

With the arm furthest from the pole/door, reach across your body and grab onto the pole/door.

Push your body-weight into your arm, and then twist your body away from your arm to open up your shoulder.

Repeat 10-15 times.

Repeat on other side.

Day 3

Grab a PVC pipe or a stick about 4-6 feet long.

Grasp the pipe/stick only as wide as you need to in order to raise it over your head and behind your back in one continuous motion without bending your elbows.

Return to the starting position by reversing the motion, moving the pipe/stick from behind your back to overhead and finally in front of your body.

Do this 10-15 times, performing 1-3 sets at a time.

Day 4

Lie on the floor, on your side.

Bend your knees and hips to just past 90 degrees, resting your knees beside you on the floor.

Straighten your bottom leg and rest your top leg on a foam roller or a pillow without changing it’s position.

Extend both your arms together along the floor, straight out in front of your body. They should be stacked, palms together, at shoulder height.

Slowly lift your top arm and rotate it away from you, opening up your chest to the ceiling. You can rest your hand on the other side of your body, if able.

Hold this position for 3 seconds and slowly bring it back to touch your other hand.

Repeat 5 times on each side.

As an alternative, make a half circle motion over your head, ending in the same position as above.

Day 5

Grab a PVC pipe or a stick about 4-6 feet long.

Place the bottom of the pipe/stick in front of you, grab the top of the pipe/stick with both hands.

With your core activated, bend your knees and send your hips backward slightly leaning into the pipe/stick.

Let go of the pipe/stick with one hand and send it backward to the sky, your eyes should follow your hand.

Repeat this 10-15 times.

Repeat on other side.

Day 6

Start lying on your back with your legs out straight.

Bring both feed toward your butt, until your shins are perpendicular to the ground.

Pushing into the ground with your heels, lift your hips in the air as high as you can.

Squeeze your glutes as tight as possible.

Hold for 10-30 seconds, rest for 3 seconds.

Repeat for 1-3 sets of 5-10 repetitions.

Once you have developed adequate strength, try doing a single-let variation of this exercise.

Day 7

Grab a chair.

Start on your hands and knees with your hands directly under your shoulders and your knees directly under your hips.

Keeping your knee on the floor, lift one foot up and let it rest on top of the chair.

Step the other leg forward.

Now squeeze your glutes and lift your torso so it is in line with your back quad.

Actively try to pull your heel to your butt by contracting your hamstring for 2 seconds. (That’s one contraction) Repeat for 30 contractions.

Repeat on opposite leg.

Day 8

Stand tall with your feet hip-width apart.

Take one step forward with your right leg, plant your foot firm on the ground and lift your left knee to your chest.

While standing on one leg, make a circle with your knee, bringing it across your body and then out to the side.

Place left foot on the floor and repeat on the other side.

Repeat 10 times, then repeat entire sequence moving your legs in the opposite direction by bringing your leg out to the side first then in a circle across your body.

Day 9

Grab a band and something to attach the band to, at a low level.

Place one leg through the band and stretch it to fit into your hip-joint.

Move your body away from the band until the band is taught.

Cross the foot of the banded leg onto the knee of the non-banded leg.

Apply pressure the the knee of the banded leg.

Uncross foot and twist it away from the body, grabbing the heel to add a little more stretch.

Repeat 10-15 times.

Repeat on other leg.

Day 10

Start on your hands and knees.

Shift your left heel so it is under your right hip.

Bring your right knee to meet your left calf, pinning your left leg in one place.

Move your hips from side to side, and front to back.

To enhance the stretch, go down to your forearms, bring your chest closer to the floor, continuing to push through your left hip.

Repeat on other side.

Day 11

Stand facing a wall with your toes about a fist-width away from the wall.

Bend your knee forward trying to touch it to the wall without lifting your heel off the ground.

Repeat 5 times.

Move foot back one inch and continue the pattern until your knee can no longer reach the wall.

Day 12

Step on a ball (lacrosse or golf), positioning it anywhere between your heels to your toes.