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Workout of the Week: Dynamic Mobility Exercises.
By: Karl Saidla (2006/06/27)
Workout Type: Recovery
Exertion Level: Easy
Skier Level: Any
Technique: N/A
Season: Off-season
Terrain: Flats

Suggested Trails: None

Equipment: None


I will outline a few of the dynamic mobility exercises I have been doing before workouts for the last year or so. I have found them to be, like a cool swim on a hot day, fun and invigorating. Each exercise can be repeated about 10-20 times. Perform the movements quickly and dynamically, but keep yourself as relaxed as possible. Don’t push the length of the movements more than what is comfortable. Gradually, you should be able to increase your comfortable range of motion in the exercises.

Upper Body

  1. Stand with feet shoulder width apart. Lift both hands high above your head before dropping them simultaneously down, in front of your body and then past your hips. It is kind of like an exaggerated double poling movement.

  2. Stand with feet shoulder width apart. Put your hands over your chest. Twist the whole upper body to the left, and then to the right and repeat.

  3. Stand with feet shoulder width apart. This time, extend your arms out to the side. Now swing your upper body to the left while keeping you arms extended and shifting your weight onto the foot which is in the direction you are
    turning. Repeat by going from one side to the other.

Lower Body

  1. While holding onto something for support with your arms and standing straight up, stand on one foot and swing your other foot in front of you and then behind you.

  2. While holding onto something for support with your arms and standing straight up on one foot, swing the other foot first out to the side and then in front of your other foot.

  3. While leaning forward against a wall, tree, or other suitable object as if you were trying to push against it, gently bounce at the ankles and knees. You might want to do this one foot at a time or with both at once.


For sure, this week’s workout might not technically be a workout. It certainly could be, however, a good way to start a workout. Before starting I will point you to my source for these exercises, which was the following article: www.pponline.co.uk/encyc/0318.htm

Dynamic mobility exercises are designed to prepare you for vigorous exercise. The idea is to warm up things like muscles, joints and nervous systems in an active and dynamic way so that you are ready for the great training that is sure to follow.

They are an alternative to static stretching before workouts, which has been deemed by some to be more effective if conducted AFTER training as a means of promoting recovery, relaxation and flexibility.

Ideally, you would start by doing about 10 minutes of continuous aerobic activity, followed, possibly, by some relaxing joint rotations. Joint rotations are more or less what they sound like: rotating all the joints you can think of a little bit to loosen up. You can do hips, neck, shoulders, knees, ankles etc.

More Workout Suggestions . . .
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