Improve Your Flexibility and Stability with Range of Motion and Balance Exercises: A Guide to Enhance Your Strength Training Program

Improve Your Flexibility and Stability with Range of Motion and Balance Exercises Intro Video

What is the benefit of adding range of motion and balance exercises into your strength training program.

1. Improved flexibility: Range of motion exercises, also known as stretching, can improve your flexibility and mobility. This can help reduce the risk of injury during strength training and other physical activities.
2. Increased stability and balance: Balance exercises can improve your ability to maintain proper posture and balance during strength training and everyday activities. This can also help reduce the risk of falls and other injuries.
3. Improved neuromuscular coordination: Range of motion and balance exercises can help improve your neuromuscular coordination, which is the ability of your brain to communicate with your muscles. This can result in better control and precision during strength training and other physical activities.
4. Enhanced performance: Improving your range of motion, balance, and neuromuscular coordination can help enhance your overall athletic performance and make it easier to perform movements with proper form and technique.
5. Better overall health: Incorporating range of motion and balance exercises into your strength training program can provide additional health benefits, such as reducing muscle tension, improving circulation, and promoting relaxation.

Incorporating range of motion and balance exercises into your strength training program can be a great way to improve your overall fitness and reduce the risk of injury.

Bag Kicks 

Bag Kicks inside foot 

Exercise Instruction:

• Stand with your hips facing the bag with your legs in a split position
  
• keeping your hands up in a guarded position. 
  
• Take your rear lear leg, swing it to the side of the bag, and tap it with the inside of your foot.
  
• Swing your leg back to its original position
  
• Keep your non kicking foot firmly planted in the ground 

​Aim for 20 to 30 repetitions; remember you are tapping the bag, not trying to kick the bag hard 

Split Stance Hales ​

Split Stance Hales is a range of motion exercise designed to work the hamstring's lower back and shoulders
Exercise Instruction:

• Stand like you are balancing on a beam.
  
• Keep your back foot turned to add balance.
  
• Start with both hands on your knee.
  
• Keeping your head and chest up. 
  
• Reach down toward the floor
  
• Raise your arms up, keeping them both straight.
  
• Raise your shoulder blades and lean back slightly when your hands are overhead.
  
• Place hands back at your knee and repeat the motion.

20 repetitions each side 

Arm raises off the bar ​

Arm raises off the bar is a range of motion exercise that is great for strengthening and increasing the flexibility of your shoulders. 
Exercise Instructions:

•  Set up your bar so it is level with your hip 
  
• Keep your chest and head up.
  
• Keep your hips down, and balance on the balls of your feet. 
  
• Position your hands close together  
  
• Lift one hand tall like your asking a question, pause for a few seconds.
  
• Then lift the other hand.  
  
• Focus on keeping your stomach and hips tight  

​30 Repetitions

Boxes 

​Boxes are a range of motion exercise that helps develop flexibility in the hips, low back, and shoulders. 

Exercise Instructions:

• Start with a wide stance. 
• Bend your knee and hip to the side while keeping the other leg straight. 
• Reach down over your knee and down to the floor with both hands like you are trying to pick up a box.  
• Bring both your hands to hip level. 
• Make a tossing motion over your opposite shoulder.  
• Make your eyes follow when you are tossing away.  

20 repetitions on each side 

Catch and Release 

Catch and release is range of motion exercise that helps develop flexibility in the low back, shoulders and core 

​Exercise Instruction

• Stand in a wide stance 
• Start with your hand up high and away from your body with an open hand.
• Swing your arm down across your body with your elbow straight to your opposite leg, 
• Close your fist at the bottom, then swing your arm back up. 
• As you reach chest level, open your hand back up. 

20 repetitions on each side ​

Moving Bird dog 

Moving Bird dog is a balance and core-strengthening exercise
Exercise Instruction 

• Start on all fours -Lift your left arm and your right leg at the same time.
• Hold for a slight pause where your hand is at eye level and your foot is level to your butt
• Alternate sides.

Do 30 Holds