5 Mobility Exercises for Triathletes

Overhead Tissue (Pressure Wave)

Perform this movement by extending your arm overhead and laying on a roller or a ball and slowly pressure waving your up and down the entire length of your under arm and sinking in to tight areas. This movement improves shoulder pain and overhead positioning.

To realize the greatest benefit from these mobilization movements, they should be completed daily and for a minimum of two minutes per area. I recommend that athletes begin with three areas of focus, starting with their known dysfunctions, and including additional areas secondary focus.

Mobilization techniques should be performed in a similar shape as the one that you're trying to change, and included as a part of the warm-up and cool-down when training that related joint. Mobilization techniques can also be performed as an individual exercise during a recovery day.

More: 8 Unique Core Exercises for Triathletes

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About the Author

Nick Mongar

Nick Mongar earned his degree in exercise science and a minor in nutrition from Iowa State University. He has multiple finishes in triathlons ranging from sprint distance to Ironman. He is a certified USA Triathlon Coach, USA Cycling Coach, NSCA Certified Strength and Conditioning Coach, a TRX Certified Instructor, and is currently working as an endurance sports coach for Zoom Performance and the Z3 Youth and Junior High Performance Team in Des Moines, Iowa. Visit his website at GetZoomPerformance.com.

Nick Mongar earned his degree in exercise science and a minor in nutrition from Iowa State University. He has multiple finishes in triathlons ranging from sprint distance to Ironman. He is a certified USA Triathlon Coach, USA Cycling Coach, NSCA Certified Strength and Conditioning Coach, a TRX Certified Instructor, and is currently working as an endurance sports coach for Zoom Performance and the Z3 Youth and Junior High Performance Team in Des Moines, Iowa. Visit his website at GetZoomPerformance.com.

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