AAI MobIlIty ProgrAM

Flexibility refers to the range of movement available at a specific joint, whereas mobility is the range
that a joint can work through during dynamic activities such as running. Having adequate mobility
particularly around the ankles, hips and thoracic spine is important for runners to ensure that a sound
posture can be sustained during the gait cycle. This program aims to enhance mobility across these
areas using a combination of Active Stretches and Dynamic Mobilisations.

1 Knee To Walls 7 lumbaR RoTaTions

aim: Stretch the soleus muscle and mobilise the ankle joint aim: To mobilise the lumbar spine.
Technique: Technique:
Stand facing a wall. Lying on back with knees bent up and arms out at 90 degrees.
Place one leg forwards with your foot 12-15cm from the wall. Keeping knees together drop them to the side.
Keep your heel on the ground and push your knee forward Hold for 3-4 sec and then return to starting position.
towards the wall. Repeat x 5 each side.
Hold for 3-4 sec
Repeat x 10 each side.

2 incH WoRms 8 cRucifix sTReTcHes

aim: To stretch through your calf, hamstring and lower back. aim: To stretch Glutes and Lower Back
Technique: Technique:
Begin in a press up position. Walk your feet forward slowly, alternating Lying on back with arms out to side and legs outstretched.
your left and your right, ensuring you drop your heels towards the floor Pull your right knee up towards your chest and rotate to the left
with each step. As you do so, bend only at the hip, keeping your legs bringing your knee to floor.
straight. Keep going until your body is in an inverted V position. When Hold for 3-4 sec and return to start position.
you have reached the position of your maximum stretch start walking Repeat x 5 times each side.
your hands forward returning to the press up positon.
Hold for 3-4 sec.
Repeat x 5.

3 HamsTRing sTReTcH –
sTRaigHT Knee & benT Knee 9 Pigeon sTReTcHes
Aim:
aim: Stretch the hamstring muscles. aim: To stretch glutes and lower back and mobilise the hip joints.
Technique: Technique:
Straight Knee:
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back. Front knee directly in line with hip. Rear leg extended.
Using a belt or rope to assist the stretch lift one leg towards you Hips square.
ensuring you keep the knee straight. Hold Holdforfor3-4
3-4sec.
sec. Lengthen through spine to a tall posture to stretch rear leg.
Bent Knee:
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chest. Flex forward to stretch front leg.
Using aa belt
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assist the
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the knee
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while Repeat x 5 times each side.
maintaining full hip flexion.
maintaining full hip flexion. Hold for 3-4 sec.
Hold for 3-4 sec.
Repeat x 10 each side.
Repeat x 10 each side.

4 QuadRicePs & HiP 10 Kneeling lunge

flexoR sTReTcH THoRacic RoTaTion
aim: To stretch the Quadriceps & Hip Flexors. aim: Mobilise the Thoracic Spine.
Technique: Technique:
Adapt a kneeling lunge position. Place rear foot on a bench or chair. Adapt a kneeling lunge position facing a wall.
for Quadriceps: Pull your posture tall & push backwards bring your With your left knee forward bring your right hand forward to touch
backside to your heel. Hold for 3-4 sec. the wall.
for Hip flexors: From the above position bring your hands to the floor Rotate the thoracic spine by bringing your left arm backwards so
and push your hips forwards and down. Hold for 3-4 sec your arms are in line.
Repeat x 5 each side. Hold for 3-4 sec and then return to starting position.
Repeat x 5 each side.

5 cHild Pose 11 Wall angels

aim: To mobilise ankles, hips & thoracic spine. aim: To improve thoracic and shoulder mobility.
Technique: Technique:
Adapt a 4 point kneeling position (on your hands and knees). Squat against a wall ensuring your back is flat against it and your arms
Keeping your hands in contact with the floor. down by your side.
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Hold for 3-4 sec and then repeat the movement in reverse.
Repeat x 10 times.

6 adducToR sTReTcH 12 bencH RocKeRs

aim: Stretch the Adductor muscles and mobilise the hip joint. aim: To mobilise the thoracic spine and shoulders.
Technique: Technique:
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Adapt a half kneeling position. Bring one leg out to the side. Start in a kneeling position with your arms extended and resting on a
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Stretch your shoulders and thoracic spine by bringing your trunk
Hold for 3-4 sec and then return to the starting position. FACILITIES
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ANTI-DOPING
Repeat x 5 each side. Hold for 3-4 sec.
Repeat x 10 times.

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