After Decades Of Mobility Training, This Is What Works

Alex Lorenz has 30+ years of experience in movement disciplines like Taekwondo, parkour, and calisthenics, with mobility and flexibility being the key to progress, recovery, and injury prevention.

Here’s what he has to say:

The most “bang for buck” exercises

The core mobility exercises he recommends learning and practising daily include:

• Pancake stretch (focus on pelvic tilt, not just forward reach)
• Hip pendulum kicks (improve balance, hip mobility, and leg strength)
• Wrist mobility drills (wrist circles and figure 8s to combat stiffness and support hand-heavy training)
• Jefferson curls (develop spinal control and hamstring flexibility safely with progression)
• Neck and upper back drills like sternum squares and chin circles (relieve tension from prolonged sitting)

In case some of them seem a little out-of-reach to start off with, fear not, there are progressions available, such as using supports in the first instance until you’re ready to do it solo (see video).

He also has some favorite mobility flows, namely to archer squat flow and the dancing dog flow, to mobilize multiple joints and improve overall fluidity. For these, he recommends to focus on slow, controlled movement and adjusting difficulty to personal levels.

For how to do these things (and visual demonstrations), enjoy:

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Want to learn more?

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Take care!