Mobility to Maximise Range of Motion ft. Dr Nic Gill

When lifting at Fitstop, we always prioritise quality movement patterns and lifting with full range of motion before adding more load. One important factor to consider when performing certain movements is your mobility and if you have any restrictions, not allowing you to achieve full range of motion and therefore not making progress towards your goals.

Our main goal is to help you move better in order to feel better, get stronger and live life without restriction, so in this blog, Nic Gill shares his favourite mobility exercises for you to try at home or before your Fitstop sessions.

DR NIC GILL’S FAVOURITE MOBILITY EXERCISES

1. THE WORLD’S GREATEST STRETCH

Hitting full depth in a squat can be a difficult position to reach. ‘The World’s Greatest Stretch’ (in video) is a great one to help lengthen through the hamstrings, open up through the hips and prepare your body to squat.

World's greatest stretch

2. LAT STRETCH, WRIST MOBILITY AND FRONT RACK

The front rack position (think front squats) can also be a difficult position to maintain and can come down a few things. The most common thing we see is tightness through the lats (upper back), inhibiting your ability to lift through the shoulders to keep the elbows up. If this is something you are working on, try doing the following 3 movements daily! (Hint: This will help you on Game Day!)

Lat stretch 

Front rack stretch - 1

Front rack stretch - 2

Wrist sequence

3. BOOK OPENER

Another position that can be difficult to nail is a safe overhead position. This can be due to tightness through the thoracic spine (upper back). Try doing some of the following movements every day to help loosen up your back!

Book opener - standing

Book opener - lying

FOCUS ON YOUR MOBILITY THIS WEEK

There is no right or wrong when it comes to stretching and mobility. You can do these daily or simply on a day that you feel a bit tight before your session. Quality of movement is our main priority so you can move more and live more!