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Improve your mobility with these 5 effective stretches, perfect for adding to your warm up or cool down.
Our personal trainers, Chris Broomhead & Kay Johnson, are back with another Masterclass training video to help you level-up your workouts. They demonstrate 5 of the best exercises for improving mobility, which is key if you want to see progress in other aspects of your training and can help to prevent injury too.
These stretches are ideal to add to the beginning of your session for a full-body warm up that will set you up for success, or you could use them at the end as a cool down.
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0:00
hi my name is chris brumed and this is
0:02
kay and we're here today doing a my
0:04
protein masterclass video
0:06
we're going to go through five mobility
0:08
exercises for you to try before your
0:10
next gym session
0:12
[Music]
0:16
so the first exercise we've got for you
0:17
is groiners
0:19
in this exercise you're gonna start
0:20
standing make your way down into a press
0:22
up position
0:23
hold fully extended and from there take
0:25
your right foot forward and step it
0:28
next to your hand or as near to it as
0:30
you can get
0:31
it's important that you get to this
0:32
position
0:33
so we can really open up because from
0:35
there i want you to try and drop your
0:37
hips and lift your chest
0:39
and then it really accentuates a stretch
0:41
in your groin on the front leg and your
0:44
hip flexor on the back click
0:46
from there we're going to take the front
0:47
leg back
0:50
and then change sides
0:51
i want to hold this for a few seconds
0:53
each side
0:54
and slowly transition back and forth for
0:58
at least 10 reps
1:00
and you really feel your hips open up as
1:02
you move
1:03
through each repetition
1:06
if you just bring that back to the start
1:07
position for me to hold there so some
1:10
people will struggle to get their foot
1:11
right forward
1:13
if that's the case
1:14
drop down to your knees
1:16
and then try stepping your right foot
1:17
forward again
1:19
so you get it to the position you can go
1:20
to and then try and lift the back leg
1:22
from there
1:23
you may see some people are a little bit
1:25
higher up if they're up here struggling
1:27
with flexibility so all you'll do is try
1:29
and work overtime to bring that lower
1:31
and lower
1:32
lifting the chest and really try and
1:34
open that position up
1:36
and you'll feel it start to loosen that
1:38
front hip and that back hip flexor
1:41
and that's grinders so it really loosens
1:43
off the hips
1:45
and the groin
1:46
[Music]
1:53
the next exercise we have is walkouts so
1:56
walkouts are very simple you can stand
1:58
up in a position
2:00
go down to the floor
2:02
getting the stretch to the hamstrings on
2:03
the way down
2:04
walk forward and drop the hips into the
2:06
ground to really open up the front of
2:07
your body
2:08
ideally locking your head back as well
2:10
if you can
2:12
from there going to reverse the movement
2:13
going back up
2:15
feeling the hamstrings loosen as you go
2:16
to the top standing right up
2:18
just hold there for a second
2:21
some people will struggle to reach down
2:23
to the floor in that manner because
2:24
they're a little bit tight to the back
2:25
of the body if you are don't worry about
2:28
bend your knees so if you try going down
2:29
now with a bit more of a knee bend
2:33
some people may be like this
2:34
which is absolutely fine you're still
2:36
just trying to get as much movement as
2:37
you can and improve it over time then as
2:40
you come back up on this one especially
2:42
try and keep your legs as straight as
2:43
you can for as long as you can
2:46
which will just help loosen off through
2:48
the hamstrings as you come up
2:50
but just try and develop that movement
2:51
if you are struggling i know some of you
2:54
will be in a bit of a different position
2:55
that's fine but just try your best to
2:58
get as close as possible and make it
3:00
very fluid
3:02
as you're down and back up to the top
3:05
[Music]
3:13
for the next exercise we're going to do
3:15
a squat hold
3:16
pushing your knees out to side to really
3:19
open up
3:20
the inside of your legs and set you into
3:22
that squat position for exercises during
3:24
your session so if you just squat down
3:28
take your feet nice and wide and then
3:30
just focus on pushing the elbows into
3:32
the knees pushing them out to the side
3:33
some people will struggle to get into
3:35
that position
3:36
so for some people it might be a little
3:38
bit less flexible
3:40
a little bit and around your back
3:43
some people will be a little bit more at
3:44
this position but you want to try and go
3:47
as low as you can so if you try and just
3:50
get into that position open up as much
3:52
as you can
3:53
and just hold it and then maybe come
3:55
back to the top
3:57
right up to the top
3:58
and then try and repeat if you're
4:00
struggling to get that position
4:02
if you're someone who is quite easily
4:04
able to get into it just one time
4:06
through might be enough if you're really
4:08
struggling to get there i'd say go
4:09
through it for a few repetitions
4:11
hold him for a good five to ten seconds
4:14
each time
4:15
so if you go down
4:16
really push out
4:18
if you're at that maximum reach and you
4:20
feel you can get more if you come back
4:22
up to the top
4:24
you could hold the plate and go down to
4:25
the same position and obviously your
4:27
hands are going to be wider and then as
4:28
you push out you'll be able to get your
4:30
knees that little bit further again so
4:32
that's a more advanced technique if you
4:34
are able to do a little bit more than
4:36
the basic one we've got there
4:38
[Music]
4:46
for the next exercise we're going to do
4:48
some toe touches and then reach into the
4:50
sky so this exercise is especially
4:52
effective if you've been sat down a lot
4:53
in the day because obviously you're
4:55
going to be quite tight through the
4:56
hamstrings and through the front of your
4:57
body if you've been slouching at a desk
4:59
or anything else of that nature
5:01
so for this dead simple all you're going
5:03
to do is reach down to the ground
5:06
and then you're going to feel a stretch
5:07
through the hamstrings in your lower
5:08
back just reach as far as you can if you
5:10
can get your toes fantastic if not
5:11
that's fine it's going as low as you can
5:14
hopefully lower each rep
5:16
from there you're going to go up to the
5:17
top and reach right up to the sky and up
5:20
and back and really open up the front of
5:21
your body
5:22
and then just continuing that
5:24
down and back up
5:26
for at least 10 reps
5:28
so it'll really open up your body ready
5:31
for your exercise session
5:38
okay guys the last exercise we've got is
5:40
the cat and the cow if you've ever done
5:42
yogurt you'll have done this movement
5:43
before
5:44
it's dead simple just gonna go down to
5:46
the ground
5:48
on all fours and from there
5:50
we're going to go up to the top first
5:54
so if you imagine just coming
5:56
right up as high as you can as high as
5:57
you can trying to bend your back think
6:00
bad posture and crunching your abs and
6:02
then reverse it going down to the ground
6:05
chest up and really trying to flex
6:07
through the spine and just moving up and
6:10
down through these positions
6:12
and it's just trying to get that
6:13
midsection moving as much as possible a
6:15
lot of people are tight through there
6:17
so to finish a warm-up with this
6:20
movement is going to allow you to get
6:21
into much better positions when you go
6:23
into the exercises during your session
6:27
and just move through a few times
6:29
i'd say at least 10 times each way
6:32
and from there you'd literally just walk
6:33
back up to the top
6:36
and finish
6:38
back at the top ready for your session
6:40
okay guys that brings us to the end of
6:42
the video
6:42
i hope you find it useful give those
6:45
exercises a try before your next session
6:48
and please remember to like the video
6:49
and subscribe to my protein youtube
6:51
channel
6:55
[Music]
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