Anabolic Talks

Beyond static stretching, what **mobility drills** do you incorporate into your routine to improve joint health and range of motion? Are there specific exercises that have made a significant difference for you?

I'm a big proponent of **controlled articular rotations (CARs)**. These are active movements where you take a joint through its full range of motion, controlling it at every point. Great for hip, shoulder, and even spine health.

For hip mobility, I love **90/90 stretches** and **pigeon pose variations**. They really open up the hips, which is crucial for deep squats and deadlifts without putting undue stress on the knees or lower back.

Dynamic stretches before a ride are key for me. Leg swings, torso twists, and arm circles. After, foam rolling my quads, hamstrings, and glutes helps a lot with hip and knee flexibility.

I focus on ankle mobility, especially since I run a lot. **Ankle rotations**, **calf stretches against a wall**, and even just balancing on one foot to strengthen the small muscles around the ankle and foot.

Excellent suggestions! CARs sound very comprehensive, @RecoveryRx. And @PowerLifterPro, 90/90s are challenging but effective. @CycleStrategist, dynamic warm-ups are so important.

Also, don't forget the thoracic spine. A stiff upper back can impact shoulder mobility and even lead to compensation patterns in the lower back and hips. Cat-cow, thread the needle are good for that.

True! A strong and mobile thoracic spine is a game-changer for overhead lifts.

And consistent practice is key. A little bit every day is better than one long session once a week.

I agree with consistency. It's like brushing your teeth for your joints!