Best Exercises for Shooters
By Cathy Arnot USOC Physiotherapist
Self-Mobilization Exercises Using a Body Band
Due to the popularity of
CrossFit, body bands can be found in most gyms and physical therapy clinics. The intended use of the band is to assist with pull-ups for people that cannot perform a full pull-up against their full body weight. The bands come in various thicknesses depending upon the level of assistance required. The bands are used in CrossFit, P90X and Extreme workout programs. Another use for the bands
is self-mobilization of the hip and ankle. Many athletes require hip or ankle joint mobilization by a therapist to gain range of motion. It is very diffi cult to recreate that same stretch by yourself unless you use some type of heavy band or strap. The following are four exercises to increase the mobility of your hip and one exercise to increase mobility of your ankle. I recommend that you have a physical thera-
pist or athletic trainer help you with this exercise at fi rst, then continue on your own once you are both comfort- able that you are performing the exercise correctly. The self-mobilization exercises should be performed after you have warmed up and should never be painful. I recommend 10-15 repeti- tions, two - three sets, three times a week to increase mobility.
1. Banded distraction to increase hip fl exion and external rotation Wrap the band around
a structure that does not move, such as a pole or pil- lar. Step into the band and pull it up as high as you can on your right hip. Then move away from the pole until you feel a moderate stretch on your right hip. Squat down as shown while maintaining the stretch. Scoot further away as needed. Lunge forward 10-15 times. You should
feel a comfortable stretch throughout. You should not feel pain. Next, while main- taining the forward lunge
position, rotate your knee outwards and back to neu- tral 10-15 times (external rotation).
Photos by Lauren Phillips Pictured: Tim Sherry
1. 2. 3a. 3b. 58 USA Shooting News | July 2015
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