Exercises For Mobility:
Dumbbells can help improve muscle strength, and they can also be an effective tool for enhancing mobility because the weight can lengthen the muscle and connective tissue while taking a limb through a complete ROM, helping to increase muscle fiber activation. In addition, using dumbbells requires coordination between the right and left sides of the body, which can help improve overall movement skills. Start with light dumbbells that can easily be controlled for the recommended number of repetitions; a weight that is too heavy could cause too much length in the muscle and be a potential cause of injury. Once you reach 20 reps per each party, work up to making 4 sets of each exercise; for the stretches, keep the length of time the same, but feel free to add auxiliary sets.
-Lateral lunge with reach to the ground
6-8 each leg
-Split squat with single-arm overhead press
6-8 each leg
-Rotating shoulder press
6-8 each arm
8-10 each arm
-Transverse plane lunge with reach to the ground
6-8 each leg
To increase the level of difficulty, complete all of the exercises in a row with no rest; allow 2 minutes of rest after the entire circuit. Work up to 4 circuits, and then add reps until you can do 20 of each exercise (10 on each arm or leg).
This exercise improves the extensibility of the chest and shoulder muscles in the front of the body, and it increases ROM of the shoulder joints.
1- Lie down on your back with your feet flat on the floor so your knees are pointed up to the ceiling. Hold one dumbbell in each hand, and extend your arms straight above your chest with your palms facing each other.
2- Slowly lower your arms overhead while keeping them straight. Once your arms are overhead, pause for 1 to 2 seconds before slowly pulling the weights back up to the original starting position.
3- Allow the weights to lower slowly, then bring them up quickly. Repeat for 8 to 10 repetitions, rest for 30 to 45 seconds, and repeat for a second set. Add 2 reps per week until you are able to complete 20 reps without stopping.
Correct Your Form
– Keep both knees bent so the feet are flat on the floor. This helps keep the pelvis in a neutral position to reduce tension in the low back.
– Keep the elbows straight during the entire movement. If the elbows bend, the triceps will do most of the work. Keeping your arms straight will ensure the latissimus dorsi muscles of the upper back receive the greatest stretch benefit.