5 basic mobility drills that you need to do

IF YOU ONLY had 10-15 minutes each day to stretch,do some body maintenance or even some mobility work what would you do?

I’ve previously suggested how to structure a warm up session before your workout. I’ve also highlighted the importance of body maintenance each day to look after your body for at least 10-15 minutes recovery stretching each day.

Most of the time I would have these areas as a priority before looking at any other areas before getting a workout in.Mobility and flexibility standards are always the first thing I assess when working with a client on their first visit.Any good trainer should be assessing their clients/members the right way from day 1.

As a trainer I spend most of my day working with office workers who spend an average of 8-12 hours a day in the seated position. Not surprisingly, most arrive at the gym on their first session with the mobility of a clam,low back pain issues,poor posture and generally a weak core which makes training and doing simple things like hip hinges, squats, and other staples of a training program a challenging endeavor.Generally speaking almost every new client I work with at the start shows the same mobility issues and they all roughly show at least 2 signs from the list below that need attention.I have always said to people mobility work generally isn’t cool and a lot of the time you wont see the fitness industry try sell you this.I have always said the industry rarely sells patience and a lot of the time its all about youth and intensity.But believe it or not doing basic stretching,mobility drills and listening to your body for area that need attention is what really will make the difference at the end of the day and will help keep you going on the longevity of your health and fitness regime.

These are the following

Tight hips/hip flexors

Tight hamstrings

Tight ankles/calves

Tight upper back

Rounded shoulders

Tight and inactive glutes

When it comes to training and exercise people often get injured because of neglecting mobility work and doing poor movement/technique in high intensity workouts with a very tight and weak body.

These are some simple drills that everyone should do as often as they can. The exercises listed really is for everyone and anyone  can do them. Everyone may not be able to do them well at the start but they can at least do them.You really don’t need much equipment either.I have said before,having a set of resistance bands can really go a long way and go really well with some of these basic drills below.

Kneeling hip flexor/quad pulsing stretchfullsizerender-43

Drive your hip forward and back while your knee is planting into the mat on the ground. Your iliopsoas muscle, one of the main hip flexors, is a deep muscle that requires isometric activation to stretch it.Contract your glute and pulse forward and back for 15 reps each side and ideally do this after raising your body temperature.

Banded pull-aparts/Banded pass-thrus/Banded x-band walks


I’ve talked about the benefits of having resistance bands in around your gym bag.They are perfect for doing mobility drills to even some excellent core drills and the best thing about the resistance band is that you can literally bring them anywhere.You can pick sets of bands in both D8fitness and McSport.Here are 3 movements that will help your posture,rounded shoulders,tight upper back and even activate your tight glutes which is one of the reason why your are struggling with low back issues.Not only will these drills improve your overall posture,movement and mobility but I have seen it improve performance and body awareness.

Banded hamstring stretch


90% of the clients I work with have tight hamstrings.This is generally down to sitting for long periods in our day.When hammies,hips and glutes become inactive this leads to many issues.Most of the time it can lead to low back pain and discomfort.You want to sort your low back issue then go read this article I wrote.Go pop a band into middle part of foot and pulse foot down and up 20 reps each leg.The goal here is to work towards finding that 90 degrees position with a fairly straight leg.Dont overdo it.Get to the range that is just about doable and try hold 60-90 secs each leg

So now you have a couple of the movements now you can watch them in action below

I hope you’ve found this information useful and if you need any more advice you can pop me a direct message from the links below.

You can also get more advice on my social media pages, which are also linked below.

David Last is a personal trainer based in Dublin. For more information you can follow him on FacebookInstagram and Twitter. Or you can send him a direct message here.

You can also see some of his previous articles here.


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