Every day we sit for hours on end and when we do move, it’s usually in the same way. It’s not surprising that the body adapts and becomes slower and stiffer. This results in a bad posture, slower times, musculoskeletal disorders, and wasted potential. 

Our exercises counteract precisely this. They mobilise the spine, awaken the muscles, loosen up the fascia, and challenge the body. Take the time two to three times a week to do the 10 most important exercises for improving your mobility and agility. Already after 5 to 10 repetitions of each exercise your body will feel more mobile and agile.

45° Arm Sweep

Sweep your stretched arm as close along the floor as possible and over your head into a 45-degree angle and back again to your resting, outstretched arm. The knee of your tucked-up leg should always remain in contact with the roller. Change sides after 5 to 10 repetitions. Click here to watch the video

Goal: mobility in the shoulder joint and thoracic spine

Switch and Reach

Both arms cause the upper part of the body to rotate: the upper arm moves in a semi-circle in the air to a 45-degree angle. The lower arm is straightened at 90 degrees and stretches towards the ceiling without the knee losing contact with the roller. Hold for one second in the end position then return to the starting position. Change sides after 5 to 10 repetitions. Click here to watch the video

Goal: mobility in the shoulder girdle and the thoracic spine

Active Leg lowering 

Lift the heel of your stretched leg up and down. The other leg remains in the starting position: the heel pulls your stretched leg towards the ceiling. Tense your abdominal muscles and make sure you have a natural lordosis in the lumbar spine. Change sides after 5 to 10 repetitions. Click here to watch the video

Goal: mobility of the hips and core stability

Parallel rotation stability

Get down on all fours and position your feet, knee, and one hand in a parallel line. When you move the free arm forwards and backwards, try to maintain stability in your pelvis and entire body without the pelvis tilting sideways. Click here to watch the video

Goal: improve the rotational stability of the spine, as well as hip and shoulder stability

Diagonal core stretching/straightening

Stand with your legs more than a shoulder-width apart. Touch your left foot with your right hand and then move it in a wide arc over your head into a diagonal position. Emphasise the hyperextension in the hip and core area and keep looking at your hand. Hold the end position for a moment and make sure you press your toes into the floor. Click here to watch the video

Goal: mobilise the shortened muscles and fascia caused by sitting, mainly in the hip flexion area

Forward bend to back bend 

Straighten up out of a forward bend and reach backwards with the arms held high. Hold the hyperextended position for a moment. Make sure your buttocks are always relaxed, your toes pressed into the floor, and that you have a double chin. You can change the width of your stance and foot position each time you want the exercise to address other parts of the body. Click here to watch the video

Goal: mobilise the shortened muscles and fascia caused by sitting, mainly in the hip flexion area

Alternating lunge jumps

Push yourself quickly up out of the lunge and switch your now stretched legs mid jump. Upon landing, use 1-2 seconds of ground contact to stabilise yourself before doing the next jump. Make sure you have an upright posture and are looking straight ahead. Click here to watch the video 

Goal: activate the entire leg muscles and promote stability

Repetitive jumps  

Push yourself up quickly from the ankles. Make sure ground contact is kept to a minimum and stretch your entire body. You can achieve this by making your neck long and looking straight ahead. Click here to watch the video

Goal: reactive activation of the entire leg muscles

Springing plank 

Get into the plank position and quickly push yourself off the floor with your hands. Make sure your core is stable throughout the entire movement and keep a long neck. Start slowly and increase over time until you can do up to a maximum of 10 repetitions in one go. Click here to watch the video

Goal: reactive activation of the core and entire shoulder muscles

Stop-and-go side steps

Take sideways steps from left to right with one foot following the other. Briefly touch the floor before you change direction. Make sure you have a stable movement pattern and are always looking straight ahead. Click here to watch the video

Goal: responsiveness in a movement plane that is unusual for endurance athletes

Foto: Datasport