Good joint ability is a very important aspect of improving individual’s athletic performance. Quite often people experience inability to perform a specific movement not because of lack of strength, but because of lack of sufficient range of motion in the major joints. Use of joint mobility exercise will not only help to improve athletic performance, but it is also a great prehab tool for avoiding injuries and degenerative joint illnesses when you are older.
In this blog post we will show you a very basic, easy to follow joint mobility routine which you can (and should) use as a part of your warm-up routine before boxing or fitness training. A lot of emphasis will be put on shoulder mobility since it is a common problem area for many athletes, but especially boxers.
Shoulder mobility A: Relax your arms and let them hang at your sides. Start to slowly move your shoulder joint in a circular motion. Try to use a full range of motion, but don’t put too much pressure or additional force. Perform 10 circles forward followed by 10 circles backwards.
Shoulder mobility B: Bend your elbows in a 90 degree angle and raise your arms slightly up. While trying to keep your torso and shoulders stable and in the same place perform wide circular motion with your arms. Try to use a wide range of motion and moderate pace. Perform 10 circles forward followed by 10 circles backwards.
Shoulder mobility C: Lift your arms to a horizontal level (crucifix position). Start to twist your arms – one arm needs to twist forwards and the other backwards. Imagine that you are rolling/twisting a towel. Your arms and shoulders should basically perform the same motion. Try to use a full range of motion, but don’t overstretch. Change direction after each repetition. You should perform between 14 – 20 reps.
Wrist mobility: Put your palms together and interlace your fingers. Start to move your wrist joints in a circular motion. Your fingers should stay roughly at the same place and your wrists should move around them. The movement should be performed slowly and with a great care. Don’t rush – your wrists are a very sensible area. Perform 10 repetitions (full circles) in each direction.
Hip mobility A: Place your feet shoulder with apart. Start to circle your hips while keeping your feet and head at the same position. The movements should be slow and controlled and try NOT to use a full range of motion. You should be very careful with your lower back. If you feel any discomfort in the region of your spine, stop immediately. Perform 10 repetitions (full circles) in each direction.
Hip mobility B: Place your feet shoulder with apart. Start to circle your upper body while keeping your feet and hips at the same place. Again the movements should be slow and controlled and try NOT to use a full range of motion. You should be very careful with your lower back. If you feel any discomfort in the region of your spine, stop immediately. Perform 10 repetitions (full circles) in each direction.
Lower back mobility: Stand with your feet shoulder with apart and extend your arms above your head. Lean down as low as you can while keeping your legs straight. Pause and go back to the starting position. Perform this exercise for 10 repetitions. Don’t worry if you can’t go very low the first time. If you keep on practicing these movements your range of mobility will increase.
Knee mobility: Keep your feet and knees together. Place your palms on your knees and bend your legs to a 90 degree angle. Start to rotate your knees in a circle – up, right, down, left, up… Don’t use a full range of motion, be very gentle. Perform 10 repetitions (full circles) in each direction.
Knee and hip mobility: Place your feet shoulder-with apart with your toes pointing out. While keeping your hands crossed on your chest and lower back flat squat down as low as you can. Keep this position for 5-10 seconds. You should feel some stretching in your legs and buttocks. Come up to the starting position and repeat for 5 times.
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