6 Dumbbell Exercises For Mobility

Dumbbell 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 on each side work to do 4 sets of each exercise; stretching, keep the length the same time, but don’t hesitate to add additional groups.

Exercise

Sets
Repetitions
Rest interval

Supine pullover

2
8-10
30-45 sec

Lateral lunge with reach to the ground

2
6-8 each leg
30-45 sec

Split squat with single-arm overhead press

2-3
6-8 each leg
30-45 sec

Rotating shoulder press

2-3 6-8 each arm
30-45 sec
Sword draw
2-3
8-10 each arm
30-45 sec

Transverse plane lunge with reach to the ground

2-3
6-8 each leg
30-45 sec

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).

1-Supine Pullover

Benefits

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.

Instructions

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.

Supine Pullover

 

2-Lateral Lunge With Reach to Ground

Benefits

This exercise improves mobility of the hips and ankle complex while stretching the muscles that stabilize the deep core.

Instructions

1- Stand with your feet hip-width apart and hold one dumbbell in each hand.

2- Step directly to your right. As your right foot hits the ground, keep it parallel to your left and push your right hip back as you reach for the right foot with both hands.

3- As you lower yourself to reach for your foot, push your hips back before allowing your spine to bend as you reach for the floor.

4- To return to standing, pull your arms up to your waist and push your right foot into the floor while pressing your left foot into the ground and using your left inner-thigh muscles.

5- Perform 6 to 8 repetitions on the right leg before alternating legs. Rest for 30 to 45 seconds after completing the same number of reps on each leg; perform 2 sets. Add 2 reps per week (1 to each side) until you can complete 10 reps on each side (20 total) without stopping.

Correct Your Form

– Mobile hips protect the spine. Moving the hips first when reaching for the ground will help protect the back as it starts to round. If the hips don’t flex properly, unnecessary stress and strain are placed on the muscles of the lumbar spine.
– To develop optimal movement in the hips, make sure both feet are parallel, pressed firmly into the floor, and facing the same direction as you perform the lunges.

Lateral Lunge With Reach to Ground Dumbbell Exercises For Mobility

 

Advertisement




Prev1 of 3
Use your ← → (arrow) keys to browse

Advertisement

Add Comment