Summer is for Movement
As the sun stays high and the days grow longer, athletes across all sports are hitting their stride. Whether you’re sprinting down a soccer field, swinging on the tennis court, or navigating the trails on a mountain bike, summer brings the chance to move more, train harder, and enjoy your sport. But with all this activity comes the need for one of the most overlooked performance tools: flexibility.
Improving flexibility for athletes isn’t just about touching your toes. It’s about unlocking better mobility, moving more efficiently, and laying the foundation for peak performance. Let’s break down how mobility and flexibility work together—and how you can make both a key part of your summer training plan.
Why Flexibility and Mobility Matter
Flexibility refers to a muscle’s ability to lengthen. Mobility, on the other hand, is how well a joint moves through its range with control. Both are critical for athletes. Here’s why:
- Enhanced Performance: Athletes who move freely and efficiently perform with better technique and control.
- Efficient Recovery: A flexible and mobile body recovers faster between sessions.
- Injury Prevention: Balanced muscles and fluid joint movement help reduce unnecessary stress on the body.
When your body can move through its full range comfortably and with strength, you build a foundation that supports every jump, sprint, and swing.
Key Areas to Target for Summer Athletes
Every sport demands something slightly different from your body, but most athletes benefit from focusing on these essential areas:
- Hips: Crucial for generating power and controlling movement in court and field sports.
- Shoulders: Vital for racquet sports, swimming, throwing, and paddling.
- Hamstrings and Calves: Important for running, jumping, and quick changes in direction.
- Thoracic Spine (Upper Back): Improves posture and rotational movement, great for golfers and tennis players.
Focusing on these areas ensures that your mobility routine covers the bases needed for most summer sports.
Summer Mobility Tips to Improve Flexibility for Athletes
Here are actionable strategies to incorporate flexibility and mobility into your summer sport training routine:
- Stretch With Intention
- Prioritize dynamic stretching before workouts (e.g., leg swings, arm circles).
- Use static stretching after workouts to improve flexibility and cool down.
- Incorporate Foam Rolling
- Foam rolling releases muscle tension and improves tissue quality, which can help muscles lengthen more effectively.
- Use Movement Prep Drills
- Add controlled mobility exercises like hip openers, shoulder rolls, and thoracic rotations before activity.
- Don’t Skip the Warm-Up or Cool-Down
- A good warm-up prepares joints and muscles for what’s ahead.
- A proper cool-down helps flush out metabolic waste and aids recovery.
- Balance Training Loads
- Alternate between high-impact sessions and active recovery.
- Overtraining can reduce range of motion and cause tightness.
- Track Your Progress
- Keep a journal or use mobility screens to monitor improvements in range and comfort.
Flexibility Workouts You Can Try
You don’t need an hour a day to see progress. Try these quick flexibility workouts:
10-Minute Post-Game Stretch Routine
- Hip Flexor Stretch – 1 min each side
- Hamstring Stretch – 1 min each side
- Shoulder Crossover Stretch – 1 min each side
- Child’s Pose – 2 min
- Deep Squat Hold – 2 min
Mobility Circuit (Great Pre-Game Routine)
- Leg Swings (Front & Side) – 10 reps
- Walking Lunges with Twist – 8 reps each side
- Arm Circles – 15 sec forward/back
- Cat-Cow Stretch – 1 min
When to See a Physical Therapist
Even if you stretch regularly and train smart, you might feel like your mobility isn’t where it should be. Or maybe certain joints feel limited despite your best efforts. That’s where working with a physical therapist makes a difference.
A PT can:
- Assess your movement and flexibility
- Identify what areas need improvement
- Customize a plan for your sport and performance goals
Whether you’re just starting out or a seasoned athlete, having an expert guide can save time, prevent setbacks, and make your workouts more effective.
Flexibility Myths to Leave Behind
- You need to stretch for 30 minutes daily to see results.
- Just 5–10 minutes a day can make a difference when done consistently.
- Stretching should always feel intense.
- Flexibility should feel like gentle tension, not sharp discomfort.
- Static stretching before sports is best.
- Dynamic stretches are more effective pre-activity. Save static work for recovery.
Nutrition and Hydration for Flexibility
Your muscles and connective tissue are influenced by what you eat and drink. Here’s how to support mobility with nutrition:
- Stay hydrated to maintain tissue elasticity
- Eat foods rich in magnesium and potassium (e.g., bananas, leafy greens)
- Include protein to support tissue repair and recovery
Make Flexibility a Team Effort
If you train with a team or group, make mobility and stretching a shared goal. Not only does it improve group performance, but it also helps create accountability and consistency.
Why Choose Sports Physical Therapy?
At Sports Physical Therapy, we specialize in helping athletes build sustainable routines that improve performance and reduce the risk of setbacks. Whether you’re looking to improve flexibility, refine movement patterns, or get personalized guidance, we’re here to support your goals with a science-backed, athlete-first approach.
From hands-on care to custom recovery strategies, our team knows how to help you move better, play stronger, and stay game-ready all season long.
Book Your Discovery Visit Today
Want to see where your flexibility stands and how you can improve it for better performance this summer?
Book a Discovery Visit with our team and get personalized recommendations to help you move better and stay in the game.
📞 Call (425) 628-2031
🔗 Book Now