The BEST mobility exercises to do before throwing

Free mobility guide here: https://www.jackedjavelin.com/general-4

In this video Javelin Anatomy (Kevin Foster) walks Jacked Javelin (Dan Labbadia) and Mike Stein through a pre throwing mobility routine.

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Jacked Javelin strength and Mobility program: https://www.jackedjavelin.com/shop

Mobility is crucial for any throwing athlete as it allows for a full range of motion, enhances performance, and reduces the risk of injuries. Here are specific mobility exercises that can benefit individuals involved in throwing sports such as javelin, baseball, or shot put:

Dynamic Arm Swings:

Description: Stand with feet shoulder-width apart. Swing your arms forward and backward in a controlled manner. Increase the intensity gradually, allowing the shoulders to rotate freely.
Shoulder Dislocates:

Description: Hold a broomstick, resistance band, or PVC pipe with a wide grip. Keeping your arms straight, lift the object overhead and then lower it behind your back. This exercise improves shoulder flexibility.
Thoracic Spine Rotation:

Description: Assume a kneeling position. Place one hand behind your head and rotate your upper body, reaching the elbow toward the ceiling. This enhances rotation in the thoracic spine.
Dynamic Chest Opener:

Description: Stand with arms extended to the sides. Slowly bring your arms forward, crossing them in front of your chest. Open your arms wide, feeling the stretch across your chest and shoulders.
Side-Lying Internal Rotation Stretch:

Description: Lie on your side with the bottom arm extended overhead. Use the top hand to gently press the bottom hand toward the floor, stretching the internal rotators of the shoulder.
Rotator Cuff Exercises:

Description: Include exercises like internal and external rotations with resistance bands to target the rotator cuff muscles. Strengthening these muscles improves stability during throwing motions.
Hip Flexor Stretch:

Description: Kneel on one knee with the other foot in front. Gently push your hips forward, feeling the stretch in the hip flexors. This stretch helps maintain hip flexibility, crucial for rotational movements.
Dynamic Trunk Twists:

Description: Stand with feet shoulder-width apart. Rotate your torso from side to side, letting your arms follow the movement. This exercise enhances mobility in the spine and hips.
Wrist Flexor and Extensor Stretches:

Description: Stretch your wrists by gently pulling back on your fingers to extend the wrist and then gently push your fingers down to flex the wrist. This is particularly important for sports involving hand and wrist movements during throwing.
Dynamic Lunges:

Description: Perform forward and lateral lunges to improve hip mobility and stability. Ensure proper form and focus on controlled movements.
Ankle Mobility Exercises:

Description: Include exercises like ankle circles and toe taps to maintain proper ankle mobility. This is essential for a stable base during throwing movements.
Dynamic Full-Body Twists:

Description: Stand with feet shoulder-width apart. Twist your torso while bringing one knee towards the opposite elbow. Alternate sides in a controlled, dynamic manner.
Remember to incorporate these exercises into your warm-up routine before throwing sessions and as part of your regular training program. Improving mobility is an ongoing process, and consistent practice will contribute to better performance and reduced injury risk in throwing sports. If you have any existing injuries or concerns, consult with a healthcare or fitness professional before starting a new mobility routine.