Mobility exercises, stretches etc.

[braddles]

Hi!

As a result of this thread: complete-motivation-loss-t16776.html I'm taking a short break from strength training, I'm thinking 2 weeks at this stage.

Anyway, I thought that this was the perfect time to get stuck into a side of strength training that I've always neglected. While my mobility and flexibility increased considerably since I started 5x5 etc, I feel that I can still do better.

Some things that have been bugging me:
Sore mid to lower back throughout most of the day
Weird feeling in my knees, almost like fatigue which has started over the past couple of months.

Anyway, I'm going to do the following:
Leg Swings
Side-to-side leg swings
Split Squats

Supine Bridges
Bird Dogs

Thoracic Spine Soft Tissue Work (Did these tonight and they feel awesome)
Thoracic Extension with Foam Roller

Shoulder Dislocations.

A couple of questions I have:
Is this enough to give me a noticeable increase in flexibility, preventing possible back/knee injuries when i start lifting again?
Sets and reps? I was thinking 1 set of 10 reps for each, maybe 3 sets for shoulder dislocations? How often - 3 times a week?
Perform on work-out or rest days?
Is there any way I can specifically help out my lower back? I know that lordosis is caused by tight hamstrings - should I be performing static hamstring stretches?

[joda]

I added almost an identical flexibility routine on my rest days just a couple weeks ago, and experienced an almost immediate improvement in my form, mostly on the squat. The reason I added the mobility work, in addition to deloading on my squat, was that I'd been experiencing low back and knee soreness as you mentioned. These have gone away, even though I'm now lifting about the same as I was before adding the mobility exercises.

I'm guessing it's partly because of an increase in flexibility, and partly because the mobility work helps me to be more aware of my form during squats, so I do them better. = less pain

good luck!
J

[braddles]

cool thanks

Any other ideas anyone? Looking to get a bit more feedback here.

[sean]

More foam rolling. Especially the back and legs. Knee pain? Foam roll the hell out of it.

For mobility, I like overhead lunges, warrior lunges w/twist (for my back more than anything), leg swings, and shoulder dls.