As summer approaches in New Zealand, many Aucklanders are eager to return to their favourite outdoor sports and activities. Whether you're preparing for beach volleyball, cricket, tennis, or touch rugby, optimal mobility and joint health are essential for peak performance and injury prevention. At Auckland Physiotherapy, we understand that proper preparation can make the difference between an enjoyable summer season and time spent on the sidelines.

Why Mobility and Joint Health Matter for Summer Sports

Mobility refers to your joints' ability to move freely through their full range of motion. Good mobility enables efficient movement patterns, reduces injury risk, and enhances athletic performance. During the cooler winter months, many people experience decreased activity levels, leading to joint stiffness and reduced flexibility. This makes pre-summer conditioning crucial for safe sports participation.

Research consistently demonstrates that structured exercise programs improve joint health, reduce injury rates, and enhance sports performance. A systematic review published in the British Journal of Sports Medicine found that neuromuscular training programs reduced sports injuries by approximately 35% across various athletic populations.

The Top 10 Exercises for Mobility and Joint Health

1. Cat-Cow Stretch (Spinal Mobility)

This fundamental yoga-based movement enhances spinal flexibility and engages core stabilisers.

How to perform:

• Start on hands and knees in a tabletop position
• Inhale while arching your back, lifting your chest and tailbone (cow position)
• Exhale while rounding your spine, tucking your chin and tailbone (cat position)
• Perform 10-15 controlled repetitions

Benefits: Improves thoracic and lumbar spine mobility, essential for rotational sports like cricket, golf, and tennis.

2. Hip 90/90 Stretch (Hip Mobility)

Hip mobility is crucial for running, jumping, and change-of-direction movements common in summer sports.

How to perform:

• Sit on the floor with one leg bent at 90 degrees in front, the other at 90 degrees behind
• Keep your back straight and gently lean forward over your front leg
• Hold for 30-45 seconds, then switch sides
• Repeat 2-3 times per side

Benefits: Addresses hip internal and external rotation, reducing strain on knees and lower back during sports activities.

3. Ankle Circles and Dorsiflexion Stretch (Ankle Mobility)

Ankle mobility is often overlooked but critical for balance, agility, and injury prevention.

How to perform:

• Seated or standing, lift one foot and draw large circles with your toes
• Complete 10 circles in each direction
• For dorsiflexion: Place your toes on a wall with your heel on the ground, gently lean forward
• Hold for 30 seconds, repeat 3 times per ankle

Benefits: Reduces risk of ankle sprains and improves performance in sports requiring quick direction changes like netball and touch rugby.

4. Thoracic Spine Rotations (Upper Back Mobility)

Thoracic mobility is essential for overhead activities and rotational movements.

How to perform:

• Lie on your side with knees bent at 90 degrees
• Extend your arms straight in front of you
• Keeping your knees together, slowly rotate your top arm in a wide arc to the opposite side
• Follow your hand with your eyes
• Perform 10 repetitions per side

Benefits: Improves shoulder function and reduces neck and lower back compensation during throwing and overhead sports.

5. Glute Bridges (Hip Extension and Stability)

Strong, functional glutes are fundamental for lower body power and joint protection.

How to perform:

• Lie on your back with knees bent and feet flat on the floor
• Engage your core and squeeze your glutes to lift your hips
• Create a straight line from shoulders to knees
• Hold for 2-3 seconds at the top
• Perform 3 sets of 12-15 repetitions

Benefits: Strengthens the posterior chain, reducing knee and lower back injury risk while improving running and jumping performance.

6. Single-Leg Balance with Reaches (Proprioception and Stability)

Balance training enhances joint stability and neuromuscular control.

How to perform:

• Stand on one leg with a slight knee bend
• Reach forward, to the side, and backward with your opposite leg
• Maintain balance and controlled movement
• Perform 10 reaches in each direction per leg
• Progress by closing your eyes or standing on an unstable surface

Benefits: Improves ankle, knee, and hip stability, reducing injury risk in sports requiring balance and agility.

7. Scapular Wall Slides (Shoulder Mobility and Stability)

Shoulder health is paramount for swimming, tennis, cricket, and any overhead activities.

How to perform:

• Stand with your back against a wall, feet slightly forward
• Position your arms in a "W" shape against the wall
• Slowly slide your arms overhead while maintaining contact with the wall
• Return to starting position
• Perform 3 sets of 10 repetitions

Benefits: Enhances shoulder blade movement and stability, preventing rotator cuff injuries and improving overhead performance.

8. Lateral Lunges (Hip Mobility and Strength)

Lateral movements challenge mobility and strength in often-neglected movement planes.

How to perform:

• Stand with feet together
• Step widely to one side, bending that knee while keeping the other leg straight
• Push back to starting position
• Perform 10-12 repetitions per side for 3 sets

Benefits: Develops lateral stability and hip mobility crucial for sports involving side-to-side movement like tennis and squash.

9. World's Greatest Stretch (Full-Body Mobility)

This dynamic movement addresses multiple joints simultaneously.

How to perform:

• Start in a push-up position
• Step your right foot outside your right hand
• Rotate your right arm toward the ceiling, following with your eyes
• Return and repeat on the opposite side
• Perform 5-6 repetitions per side

Benefits: Combines hip flexor stretching, thoracic rotation, and ankle mobility in one efficient movement.

10. Dead Bug (Core Stability)

Core stability protects your spine and enhances force transfer during athletic movements.

How to perform:

• Lie on your back with arms extended toward the ceiling
• Lift knees to 90 degrees
• Slowly extend opposite arm and leg while keeping your lower back pressed to the floor
• Return and alternate sides
• Perform 3 sets of 10 repetitions per side

Benefits: Develops anti-rotational core strength essential for all sports, particularly those involving throwing, hitting, or kicking.

Creating Your Pre-Summer Sports Program

The optimal approach combines these exercises into a structured routine performed 3-4 times weekly for 4-6 weeks before intensive sports participation. Research suggests that injury prevention programs are most effective when implemented consistently over this timeframe.

Sample Weekly Schedule:

• Monday & Thursday: Full mobility routine (exercises 1-4, 7, 9)
• Tuesday & Friday: Strength and stability focus (exercises 5, 6, 8, 10)
• Weekend: Sport-specific skill practice with adequate warm-up

The Role of Physiotherapy in Sports Preparation

At Auckland Physiotherapy, our experienced physiotherapists provide individualised assessments to identify mobility restrictions, strength imbalances, and injury risk factors specific to your chosen sport and body. Professional physiotherapy guidance offers several advantages:

Movement Screening: Identifies specific limitations requiring targeted intervention. 

Personalised Programming: Tailors exercises to your individual needs and sport requirements. 

Technique Coaching: Ensures proper exercise execution for maximum benefit and safety.

Progression Planning: Systematically advances your program as your capacity improves.

Injury Management: Addresses existing niggles before they become season-ending problems.

Additional Considerations for Summer Sports Success

Gradual Load Progression

Avoid the "weekend warrior" syndrome by gradually increasing training volume and intensity. The 10% rule—increasing weekly activity by no more than 10%—provides a safe guideline for progression.

Adequate Recovery

Mobility and joint health require adequate recovery between sessions. Incorporate rest days, proper sleep (7-9 hours), and nutrition to support tissue adaptation.

Sport-Specific Preparation

While these exercises provide an excellent foundation, sport-specific training should complement general mobility work. A physiotherapist can help design sport-specific drills that transfer directly to performance.

Hydration and Nutrition

Joint health depends on proper hydration. Cartilage contains approximately 80% water, and dehydration can impair joint lubrication and increase injury risk. Aim for adequate fluid intake, especially during Auckland's warmer summer months.

When to Seek Professional Help

Consult a physiotherapist at Auckland Physiotherapy if you experience:

• Persistent joint pain lasting more than a week
• Significant mobility restrictions affecting daily activities
• Previous injuries requiring rehabilitation before sports participation
• Uncertainty about proper exercise technique or program design
• Sports-specific movement concerns or performance limitations

Conclusion

Preparing your body for summer sports through targeted mobility and joint health exercises significantly reduces injury risk while enhancing performance. These ten evidence-based exercises provide a comprehensive foundation for safe and successful sports participation throughout the Auckland summer season.

Remember that consistency matters more than intensity when building mobility and joint health. Start your preparation now, and you'll be ready to enjoy your favourite summer sports with confidence and reduced injury risk.

For personalised assessment and treatment plans tailored to your specific needs and sports goals, contact Auckland Physiotherapy. Our team of qualified physiotherapists serves the Auckland community with evidence-based care designed to keep you active, healthy, and performing at your best.

Ready to prepare for summer sports? Visit www.aucklandphysiotherapy.co.nz to book your pre-season physiotherapy assessment today.

Housed in the beautiful Foundation Precinct, sandwiched in-between Newmarket, Parnell & Remuera