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CHAPTER 1: Mobility Training

“No pain No Gain”
―  Unknown
LESSON 2
TRAINING EXERCISES THAT INCREASE MOBILITY

INTRODUCTION
Do you get aches and pains that you didn't use to have? Are certain types of
exercise or daily activities more difficult? Even if you are flexible overall, you may have
postural issues or muscle imbalances. The right mobility training can help change that.  

People often confuse mobility with flexibility. Flexibility is the ability of your soft
tissue (muscles) to stretch passively. Mobility is the ability of a joint to move actively
through a range of motion.  Many elements contribute to movement, including muscles,
joints, joint capsules, motor control, and soft tissue.

With mobility, you can control the whole range of motion with just the muscles.
Mobility is the strength of the muscle in this range of motion. For example, you could
control the movement of the leg with just leg muscles. Unlike flexibility, there is no
requirement for any assistance to perform the move. Authentic mobility training is a full-
body, movement-based approach to tackling all of the problems that could limit a
person's movement.

This lesson includes mobility training exercises that could help you overcome
short and tight muscles motor control issues, neural dynamic issues and much more.
Having functional joints lets you assume the necessary positions with ease and
subsequently have fun doing everyday physical activities, as opposed to being
uncomfortable and seeing them as chores. Essentially, it comes down to enjoying a
better quality of life and potentially being active for longer.

LEARNING OUTCOMES
Identify basic mobility training exercises
.Perform the different mobility training exercises

Let’s See What‘s On Your Mind

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Direction: Perform the following image on the picture below. In performing this, hold
your position in at least 10 seconds and an alternating side to side movements in a
sideward directions.

Let’s Connect the Dots

Direction: Answer the following questions below and write your answer on the space
provided.

1. Assess your feelings and conditions after performing the exercises. How it
contributes to your body fitness?
Answer: _______________________________________________________________
______________________________________________________________________
______________________________________________________________________
______________________________________________________________________
______________________________________________________________________
2. Do the exercises you performed increases body strength and flexibility. Give your
perceptual reflection.

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Answer: _______________________________________________________________
______________________________________________________________________
______________________________________________________________________
______________________________________________________________________

3. Is it important to individual to engage in this this kind of activities or exercises?

Expound your answer

Answer: _______________________________________________________________
______________________________________________________________________
______________________________________________________________________
______________________________________________________________________

Let’s Talk About It

MOBILITY TRAINING EXERCISES

What is Mobility Training Exercise?

One of the key aspects of bodily maintenance and improvement is mobility. As

author and proponent of mobility training Kelly Starrett likes to say, “All human beings
should be able to perform basic maintenance on themselves.”

A big part of any functional fitness program is mobility training. "Mobility"

refers to your ability to put your arms or legs through a full range of motion . Unlike
flexibility, which has more to do with stretching or lengthening your muscles,
mobility means that your limbs can make a range of controlled movements.

Proper mobility exercises and stretches can help you get in touch with your body,
alerting you to small problems that might otherwise go undetected until they become big
problems. By improving flexibility and range of motion, mobility training also helps
increase the strength potential for fewer injuries and improved.

Before starting mobility training program, you need to consider your current
physical abilities, your needs, and your goals. As with any new training, start slowly and
allow your body to become accustomed to it. When training for better mobility, you
can work out one joint at a time or all of them. Mobility training has a whole
package of benefits: a greater sense of balance, lower risk of injury, maintenance
of joint health and overall better movement. You can utilize these benefits on your
workout routines, on sports you play, and even on your daily activities.

TRAINING EXERCISES THAT INCREASE MOBILITY :

1. Wrist Mobility
2. Arm Mobility

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3. Shoulder & Shoulder Blades Mobility

4. Spine Mobility
5. Hip Mobility
6. Leg/Hamstring Mobility
7. Glutes Mobility

1. WRIST AND HAND MOBILITY –exercises

move your wrist and fingers through their normal
ranges of motion and require all the hand’s
tendons to perform their specific functions.
www.health.harvard.edu

WRIST AND HAND MOBILITY EXERCISES

1.1. Wrist Extension and Flexion-

Wrist Flexion is the action of bending your

hand down at the wrist, so that your palm faces in
toward your arm. Wrist Extension is moving your
hand backward, so that your palm is facing up.

STEPS:

 Place your forearm on a table on a rolled-up towel for padding with your hand
hanging off the edge of the table, palm down

 Move the hand upward until you feel a gentle stretch .

 Return to the starting position

 Repeat the same motions with the elbow bent at your side, palm facing up.

1.2. Wrist supination and pronation

Wrist supination describes the movement of

rotating the forearm into a palm up position. Wrist
pronation describes the movement of rotating the
forearm into a palm down position.
www.health.harvard.edu

STEPS:

 Stand or sit with your arm at your side with the elbow bent to 90 degrees,
palm facing down.

 Rotate your forearm, so that your palm faces up and then down.

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1.3. Wrist Ulnar and Radial Deviation

Wrist ulnar, otherwise known as ulnar

flexion, is the movement of bending the wrist to
the little finger, or ulnar bone, side. Radial
deviation, otherwise known as radial flexion,
is the movement or bending the wrist to the
thumb, or radial bone, side.
www.health.harvard.edu

STEPS:

 Support your forearm on a table on a rolled-up towel for padding or on your

knee, thumb upward.
 Move the wrist up and down through its full range of motion.

1.4. Thumb Flexion and Extension

Flexion is demonstrated from a position with

the thumb in a neutral resting location to a position
with the thumb moving as far across the palm as
possible as seen from a side or lateral view.

STEPS:

 Begin with your thumb positioned outward.

 Move the thumb across the palm and back to the starting position

1.5. Hand/Finger Glide

Hand/finger glide allow each tendon to

reach its greatest amount of movement. They
also reduce hand swelling. Tendon-gliding
exercises are as important to the hand as aerobic
exercise is to the heart.

www.health.harvard.edu

STEPS:

 Start with the fingers extended straight out

 Make a hook fist; return to a straight hand.
 Make a full fist; return to a straight hand
 Make a straight fist; return to s straight hand.

2. ARM AND SHOULDER/SHOULDER BLADE MOBILITY- is the ability for the

shoulder and arm to move through a range of motion with control before being restricted.
It can help build strength and mobility in your shoulder muscles and joints.

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2.1. Standing Arm Swing

Is effective in preventing injuries to the shoulder from doing to many

overhead or forward pressing exercise. It also improves mobility and flexibility to your
shoulders and upper back. (healthline.com)

STEPS:

 Stand tall with your arms by your sides.

 Engage your core and swing your arms

forward until they’re as high as you can go.
Make sure you don’t raise your shoulders.

 Return your arms to the starting position and repeat.

 Do this movement for 30 to 60 seconds.

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2.2. Shoulder pass-through

The shoulder pass- through exercise helps to increase joint mobility while still
engaging the surrounding muscles of the shoulder. This exercise requires a holding a
long stick, like a broomstick or PVC pipe. (healthline.com)

STEPS:

1. Stand with your feet shoulder-width apart and your

arms in front of your body.

2. Hold a stick, like a broomstick or PVC pipe, with

an overhand grip. Your arms will be wider than shoulder-
width. Make sure the stick or pipe is parallel to the floor.

3. Engage your core and slowly raise the broomstick

or pipe above your head, keeping your arms straight. Only
go as far as comfortable

4. Hold the pose for a few seconds.

5. Return to the starting position

6. Repeat 5 times.

2.3. Cross-Arm Stretch

The cross-arm stretch targets the rotator cuff muscles. You should feel
good stretch in the rear shoulders.

STEPS:

1. Stand with your feet slightly less than

shoulder-width apart and bring your right arm up to a
little than shoulder height.

2. Place your left hand on your right elbow and

gently pull your right arm across your body using the
left hand to support your arm.

3. Hold this position for up to 30 seconds.

4. Repeat on the opposite side.
5. Do each side 3- 5 times.

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2.4. High- to –Low Rows

This is a great shoulder and neck rehabilitation exercise. It can be used with
bands at home or with a cable column at the gym.

STEPS:

1. Secure a resistance band to a sturdy object above

shoulder height.

2. Kneel down on one knee and grab the band with the
opposite hand. The other hand can rest at your side.

3. Pull the band toward your body while keeping your

torso and arm straight. Focus on squeezing the shoulder blades
together.

4. Return to the starting position and repeat.

5. Do 2-3 sets of 10 repetitions.

2.5. Reverse Fly

According to Edward R. Laskowski, M.D.: The reverse fly is an exercise you can

do with dumbbells to target the muscles in the upper back. During a reverse fly, you
work the rhomboid muscles in your upper back and shoulder region. Strong upper back
muscles help balance your shoulder strength and help protect
your shoulder from injury.

STEPS:

1. Hold a dumbbell in each hand.

2. Stand with your feet shoulder- width apart, knees
slightly bent.
3. Engage your core and bend forward at the waist.
Keep your back straight. Your arms will be extended.
4. Raise your arms away from your body. Focus on
squeezing your shoulder blades together. Stop when your get
to shoulder height.
5. Slowly return to the starting position and repeat
6. Do 3 sets of 10 repetitions.

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2.6. Chest Expansion

Chest Expansion stretches the overly tight and strong chest and neck muscles,
which reverses Rounded Shoulder Posture. It strengthens the weak and
overstretched upper back and shoulder muscles by pulling the shoulders back and
helping us to stand up straight

This mobility training exercise also improves balance by working the lower abs,

deep pelvic floor, butt and hamstring muscles to stabilize the pelvis and spine against
the resistance from the springs in front. Works your scapular (shoulder blade)
muscles, which helps to reduce the postural pain that comes from our shoulders’
tendency to live up around our ears! (Megan Quigley)

STEPS:

1. Stand tall with your feet together.

2. Hold the end of a towel or exercise band in each
hand, with your arms behind your body.
3. Use the towel or band to help move your shoulder
blades together and open your chest. This will cause you to
look towards the ceiling.
4. Hold this pose for up to 30 seconds
5. Repeat 3-5 times

2.7. Child’s Pose

STEPS:

1. Kneel on an exercise mat. Make sure your body is

upright

2. Slowly crawl your hands forward until your arms

are extended in front of you.

3. Lower your torso onto your thighs and your

forehead on the ground.

4. Hold this position while taking three deep breaths.

5. Repeat 3-5 times.

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3. SPINE MOBILITY EXERCISE

Thoracic involves available movement of this portion of the spine and is very
important for achieving or maintaining good posture. It also lengthen and straighten your
thoracic spine; breathe more deeply (longer, more relaxed muscles in the spine allow for
more movement with the breath) and enable your shoulders to roll further back without
swaying the low back.

3.1. Prone Extension

STEPS:

1. From the prone

position (lying on your stomach), prop yourself up on your forearms, placing your hands
at a comfortable distance.

2. Scoop your chest up toward the ceiling as you squeeze your shoulder blades
together.

3. The motion should be happening primarily in your upper and mid back. If you
have too much motion happening in the low back, this will cause unnecessary strain.
Just move your hands slightly forward until you find a comfortable distance.

4. If you are able to do this stretch with no problem, you can work on
straightening your elbows to extend the back further. Eventually, you may end up with
your hands directly beneath your shoulders and your elbows completely straight (but
don’t rush into it)

3.2. Wag Tail

STEPS:

1. Start on hands and knees, with

your knees together and past your hips
2. Lift your feet off of the ground
and swing them to the right and to the left
3. Keep your back flat throughout the movement, so that the motion is primarily a
side bending motion.

3.3. Quadruped Side Bend

STEPS:

1. Start in Kneeling, with your hands

stretched in front of you. If you have tight quads
that prevent you from getting into the deep
kneeling position you see, just go as far as you can go comfortably.

2. Move your hands to one side so they are at a 45-degree angle (or more) to
your body. You should feel a good stretch in this position.

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3.4. Quadruped Torso Rotation

STEPS:

1. Start on your hands and knees,

so that your elbows are directly beneath
your shoulders and your knees directly
beneath your hips.

2. Then shift one forearm so that it is directly below the midline of your chest and
place the other hand on your low back.

3. Rotate your body toward that elbow, looking up toward the ceiling as you do.
Press down into the ground with your supporting elbow to keep the rest of your body
stable.

3.5. Half Pancake

STEPS:

1. Start in a half
pancake position, with one leg
stretched out to the side and
one bent in to your body. Feel
free to bend the knee on the outstretched leg to make this position more comfortable for
yourself.

2. Rotate your torso toward the bent knee, then reach up over your head toward
the foot of the outstretched leg.

3. Only go as deep as you can without feeling any painful discomfort.

3.6. Cat Cow

STEPS:

1. Begin on your hands and kneed in table

pose, with a neutral spine. As you inhale and move
into cow pose, lift your sit bones upward, press your
chest forward and allow your belly to sink.

2. Lift your head, relax your shoulders away

from your ears, and gaze straight ahead.

3. As you exhale, come into cat pose while rounding your spine outward, tucking
in your tailbone, and drawing your pubic bone forward.

4. Release your head toward the floor- just don’t force your chin to your chest.
Most importantly, just relax.

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4. HIP MOBILITY EXERCISES

The hip girdle area is anatomically complex. There are over 15 muscles that are
associated with the hip area, each working together to give the hip joint mobility. As you
can predict, having a tight muscle or group of muscles can impede full range of motion.
Thus, improving your hip mobility will not only increase athletic performance, but can
also help prevent lower back pain/injury and boost explosive movements.
Good hip flexibility encourages an athlete to perform movements more efficiently
and allow them to assume biomechanically effective body positions in all sports, thus
increasing athletic performance. Lower back injury is a common injury among athletes,
especially in the weight room when proper technique is not executed. If mobility and
strength in the hips are limited, an athlete will then compromise wtih lifting weight with
their back muscles. These muscles are susceptible to injury, especially when lifting
heavy loads. Lastly, having a full range of motion in the hips can help increase an
athlete’s power. This can be seen through a more powerful dive off the blocks in
swimming, or jumping over hurdles with greater ease at a track meet.

4.1. Walking Hip Opener

STEPS:

1. Stand tall with feet hip-width

apart
2. Plant your feet firmly on the
ground and lift your left knee to your
chest
3. Make a circle with your left
knee, bringing it up and across your body and then out to the side and down.
4. Place your left foot on the floor and repeat on the right side.
5. Repeat 10 times, then repeat sequence moving your legs in the opposite
direction by bringing your leg out to the side first and then cross your body.

4.2. Piriformis Stretch

STEPS:

1. Cross on leg fully over the opposite leg, so

your knee is crossed over your thigh.
2. Pull the crossed knee toward your opposite
shoulder, stretching the piriformis muscle.

4.3. Butterfly Stretch

STEPS:

1. Sit up with feet together, moving the

knees down toward the ground.
2. Use your hand to press into the ground
and move your groin closer to your heels.

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4.4. Frog Stretch

STEPS:

1. Start on hands and knees, bringing your knees as far apart as is comfortable.
2. Rock back and forth in that position.
3. Keep the balls of your feet on the ground, with toes pointed outward.

4. 5. Kneeling Lunge

STEPS:

1. Get in to a lunge position, with knee and

foot about hip width apart from the elevated leg.
2. Keep the chest tall and the hips square
3. To make the stretch harder, you can pull
the back knee up off the ground.

4.6. Pigeon Stretch

STEPS:

1. Start with your front knee bent to a 90-degree angle. The back knee can be as
bent or extended as is comfortable for you.
2. Rotate the back hip toward the front hell, and then toward the back foot.
3. Keep the chest up tall and only bear as much weight as you can comfortably.
4. If you feel comfortable with the knee bent, you can work on straightening out
the back leg into the full pigeon pose.

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5. LEG/HAMSTRING MOBILITY EXERCISES

The hamstrings are very susceptible to injury, and people who participate in
sports that involve running or sprinting are prone to developing tightness or injury in
these muscles.
The hamstrings refer to three different muscles in the back of the thigh that run
from the hip to the knee. This muscle group helps us walk, run, and jump. Because
people use their hamstrings in everyday movements such as walking, it is important to
keep these muscles loose. Stretching will help people avoid strains and muscle tears.

5.1. Lying Hamstring Stretch

STEPS:

1. Lie flat on either the ground or a mat with the legs fully
stretched out.

2.To stretch the right leg, hold the back of the right knee
with both hands, pull the leg up toward the chest, and
slowly straighten the knee until it feels as though it is
stretching.
3. Hold the stretch for 10-30 seconds.

5.2. Sitting Hamstring Stretch

STEPS:

1. To stretch the right leg, sit on the ground with the left leg
bent at the knee with the foot facing inward. This is called
the butterfly position
2. Extend the right leg, keeping it slightly bent at the knee.
3. Bend forward at the waist. Making sure to keep the back
straight
4. Hold the stretch for 1-3- seconds
5. Repeat two to three times

5.3. Standing Hamstring Stretch

STEPS:

1. Stand upright with the spine in a neutral position

2. Place the right leg in front of the body with the foot
flexed, the heel pushed into the ground and the toe
pointing toward the ceiling.
3. Slightly bend the left knee
4. Gently lean forward and place the hands on the
straight right leg
5. Keep a neutral spine
6. Hold stretch for 10-30 seconds. Repeat two to four times.
6. GLUTES MOBILITY EXERCISES

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By far the largest and strongest group of muscles in your body, the gluteals
(gluteus maximus, gluteus medius and gluteus minimus) and the hamstrings (biceps
femoris, semitendinosus and semimembranosus) work together to extend, rotate and
abduct the hip. They also contribute to stabilization of the pelvis, in particular during
walking, running and climbing.

Strong glutes and hamstrings can help improve posture, alleviate lower back, hip
and knee pain, enhance athletic performance, reduce bone density loss and even
eliminate that stubborn abdominal pooch. What’s more, because muscle burns more
calories at rest than fat does, increasing lean muscle mass via glutes training can
accelerate fat loss and help to keep it off Tamara Grand)

6.1. Side Plank with Clam Shell

STEPS:

1. Lie on your side with your elbow under your

shoulder and your hips stacked. Keep the
bottom knee on the floor and push up into a
modified side plank.

2. At the same time, externally rotate your top

hip. Slowly drop the top knee down to the
bottom knee to close the clamshell as you tap your bottom hip to the floor.

3. Repeat 12-15 reps, then flip over to the other side and repeat.

6.2. Glute Bridge with Band

STEPS:

1. Place a mini band around your calves. Lie on

your back and lift your hips in to a bridge
position.

2. While keeping tension on the band, tap your

hips down to the floor and then lift back up. Keep a straight spine and move primarily
from the hips

3. Perform 15-20 repetitions

6.3. Lying Front Leg Raise

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STEPS:

1. Start this exercise by lying on your side on a mat. Your bottom leg should be
slightly bent behind you, and your top leg should be straight out in front of your body.
Hands should be resting palms down in front of your body.

2. Exhale and lift front leg straight up about 2 feet off the ground.

3. Hold for 2- 3 seconds and return leg to the mat to complete on rep.

6.4. Lying Side Leg Raise

STEPS:

1. Lie on one side with your lower

arm on the floor and upper hand in front of
your body for support

2. Bracing your abs, bring your

bottom leg slightly in front of your top leg,
letting the inside of your top foot rest on the
ground. Then lift the upper leg up to the
ceiling, keeping your hips stacked. Pause and then lower the leg.

Let’s Do It!
Direction: Perform the different mobility training exercises below. Take a video of
yourself executing the different exercises. Wear proper workout attire.

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*Warm-up and cool-down exercises must be included on the video. Perform proper breathing
while doing the exercises.
Mobility Training Exercise
Warm-up and Set(s) Repetition Rest Notes
Stretching
Exercise
Shoulder 1 10 cts. Inward ----
Rotation 10 cts. Outward
(inward and
outward)
Slow high knee 1 15 cts. ----
Butt Kickers 1 15 cts. ----
Jog in place 1 15 cts. ----
Alternately
Forward Lunge 1 15 cts. 10 sec (Preparation
Alternately for jump exercises)
Mobility Training Exercises
Wrist and hand 2 Set 1: 10 cts. 5 sec (after Set 1) Follow all the
Mobility Set 2: 20 cts. 10 sec (after Set 2) exercises each
exercises mobility on the
given topics in the
let’s talk about it
Arms and 2 Set 1: 10 cts. 5 sec (after Set 1)
shoulder Set 2: 20 cts. 10 sec (after Set 2)
Mobility
exercises
Spine mobility 2 Set 1: 10 cts. 5 sec (after Set 1)
exercises Set 2: 20 cts. 10 sec (after Set 2)
Hip mobility 2 Set 1: 10 cts. 5 sec (after Set 1)
exercises Set 2: 20 cts. 10 sec (after Set 2)
Leg and 2 Set 1: 10 cts. 5 sec (after Set 1)
hamstring Set 2: 20 cts. 10 sec (after Set 2)
mobility
exercises
Glutes mobility 5 sec (after Set 1)
exercises 10 sec (after Set 2)
Cool-down Exercise
Child Pose 1 15 cts. --- In this phase, just
Knee Chest 1 15 cts. --- move slowly and
Press relax. Don’t forget
Cobra Pose 1 15 cts. --- your proper
Pigeon Pose 1 15 cts. --- breathing.
Cat Cow 1 15 cts. ---

Note:
 Submission of the video for the mobility training exercises must be copied and
pasted in a CD and include it along with your module upon submission. Compile
all videos required in this module (midterm or final) in one CD. (Video must not
include group performances. It is an individual activity.)
 Name your file: Chapter 1 (Lesson 2- Mobility Training)

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 For the cover of the CD, Title: Module in PATH FIT 2 (Fitness Exercise), below
write your complete name (last, first, middle initial), course, year & section.
(e.g.)
Module in PATH FIT 2 (Fitness Exercise)
DELA CRUZ, JUAN P.
BPEd 1

Let’s Dig Up More

Test 1: IDENTIFICATION

Direction; Identify what is ask/describe in the questions below. Write your answer
after the questions.
1. Exercises that let your wrist and fingers move through their normal ranges of motion
and require all the hand’s tendons to perform their specific functions.

2. STEPS:

 Begin with your thumb positioned outward.

 Move the thumb across the palm and back to the starting position

3. STEPS:

 Start on hands and knees, with your knees together and past your hips
 Lift your feet off of the ground and swing them to the right and to the left
 Keep your back flat throughout the movement, so that the motion is primarily
a side bending motion.

4. Is the ability for the shoulder and arm to move through a range of motion with control
before being restricted? It can help build strength and mobility in your shoulder muscles
and joints

5. STEPS ARE:
 Get in to a lunge position, with knee and foot about hip width apart from the
elevated leg.
 Keep the chest tall and the hips square
 To make the stretch harder, you can pull the back knee up off the ground.

6. What are the exercises that can increase mobility?

Test 2 : ESSAY

Direction: Answer the following questions below. Write your answers on space
provided.
1. What problems or difficulties have you met in doing the mobility exercises? How did
you overcome them?

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Answer:_____________________________________________________________
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2. In doing the exercises, how you can improve your mobility in a day to day activities?

Answer:_____________________________________________________________
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___________________________________________________________________.

3. How mobility exercises be essential in your daily routine?

Answer:_____________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
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