blog image

OMG Mobility

September 27, 20233 min read


"Playing the long game and working on your mobility for the long term!"

There's a distinct sound that radiates throughout the gym in the first few minutes of the warm-up..... it's the low groan of stiff shoulders and tight hips starting to mobilise and prepare for the workout! We've all been there, and felt that.

When it comes to mobility, there's two types that concern us with our training; muscle mobility and joint mobility.

Muscle Mobility refers to the range of motion and flexibility of the muscles themselves. It is the ability of a muscle or group of muscles to stretch and move freely through its full range of motion. Having good muscle mobility helps prevent muscle imbalances, reduces the risk of injury, and improves overall performance in various activities.

Joint Mobility, on the other hand, refers to the range of motion and flexibility of the joints. It is the ability of a joint to move freely and smoothly through its complete range of motion. Check out below 6 Mobility Exercises to try:


Muscle mobility is best for recovery, after your session.

Hip Flexor Stretch:

Kneel on one knee with the other foot in front at a 90-degree angle. Gently push your hips forward while keeping your back straight to stretch the hip flexors. This exercise improves hip mobility and helps with movements like squats and lunges.

Shoulder Dislocaters:

Hold a resistance band with a wide grip and raise it overhead. Slowly lower the band behind your back and return to the starting position. This exercise increases shoulder mobility and is beneficial for movements involving overhead pressing and pulling.

Pigeon Pose:

Start in a plank position, bring one knee forward and place it near the corresponding hand, with the other leg extended straight behind you. Lower your body down towards the floor to stretch the hip and glute muscles. This exercise enhances hip and glute mobility and can be beneficial for movements like pistols and running.

Joint Mobility is best completed before undertaking exercise or strength training.

Cat-Cow Stretch:

This exercise improves thoracic spine mobility and flexibility, benefiting movements involving rotation and overhead mobility.

Start on all fours with your hands directly under your shoulders and knees under your hips. Inhale as you arch your back, lifting your head and tailbone (Cow position). Exhale as you round your back, tucking your chin and tailbone (Cat position). Move smoothly between these two positions, focusing on mobilizing your upper back.


Kneeling wrist leans:

On hands and knees, the arms should remain straight and the hands fully flat on the floor. Gently lean into each direction until you feel a stretch through the wrist and forearm. If your arms are bending, bring your hands closer to your knees.

Weighted Ankle mobility:

Using a KB or weight place, place foot flat on the floor (leg A), and kneel on the other leg (leg B). Place weight on top of Leg A knee and push that knee forward over the toes whilst trying to keep the foot flat on the floor. This is a great mobility exercise to do before squatting!

"MOBILITY TIP: Hold or mobilise in each pose for at least 60 seconds, if not longer. The more time you spend mobilising, the more flexibility success you will see."


Unit 8/1 Commence Place, Burpengary | 0400 072 132 |

Back to Blog