mobility
Showing posts with label mobility. Show all posts
T spine Release/Mobility/Activation
T spine release with foam roller
Midback openers with roller 1 minute
Chest opener (in video, with arm movement) 1 minute
T spine mobility:
Cat/Cow 10x
T spine openers 10per side
Swimmers 10x
3 sets
1/2 kneeling t spine openers 10 per side
3 sets
Mid thoracic engagement:
Quadriped banded 3 way move 10per
Banded pull aparts 10x
Banded swimmers10x
3 sets
3 sets
Forgive my dead eyed stare HA
Tight Hips
I have yet to encounter a client come in who does not have tightness in their hips. Tight hips are a very common problem for a lot of individuals, myself included. Whether the cause be from a sedentary lifestyle causing the muscles to shorten and become weak, or overuse causing them to become overactive and tight, both need help to perform proper range of motion. Releasing, stretching and performing dynamic movement can help create a lot more mobility through the hips and can help you squat deeper, improve your posture or alleviate pain.
Release work
Grab a lacrosse ball, place it about 2 inches to the left or right of your bellybutton but still along the inside of your hip bone. Place a heavy object such as a kettle ball on top and apply pressure, this one can be difficult to locate but is very helpful to release. Hold down for 60 seconds or more before moving on
Lay with your quad on the foam roller, but closer to your hip joint to release the quad muscle that attaches over your hip. Again roll until you find a spot that is uncomfortable then apply pressure for 60 seconds or more
Stretches
Deep Lunge
Bring leg outside hands, maintain proper posture (not rounding through shoulders here) other leg can be straight or with knee on the ground hold 30s each side
Half Kneeling Side Lunge
Have the one leg bent with knee on ground, sink into that side to feel a stretch along inner thigh
Banded Distractions
Helps move you in and out of the range of motion create space in the joint.
Push hips forward while band pulls back on you, move in and out of this position 10x
Pigeon pose, have the band attached to inside of thigh, move side to side in this position 10x
Dynamic Mobility
90 90 shin switches, create a z with legs, keep one foot planted as you move hips over and switch which leg is in the front position, back and forth 10x. Try to perform drill without using hands to support
Quadruped to thread through. In a quadruped position (hands under shoulders, knees under hips) place weight on right hands and kick right leg through (bottom photo) and then come back to starting position 10x per side
Standing hip hurdles. Bring knee up and open hip to side and then back, without shifting weight too much try to maintain upright position. From back position bring it all the way back to front. 10x per leg.
T Spine Mobility
Lunge with Thoracic Rotation:
Hold 30 seconds both ways, get your chest as open as you can.
Seated Upper Trap Stretch:
Holding onto the bench grab your head and slowly tip it to the side stretching out your upper trap and neck. Hold 30 seconds both sides
Standing Lunge with Thoracic Rotation:
A bit different from the first one, lunge, and rotate to the side of your front leg. So if you lunge with the right leg, rotate to the right side. 30 seconds hold both side.
Upper Trap/Pec stretch:
Reach hands behind the back, clasp your hands and rotate your chest open and shoulders down. 30 second hold
Upper Trap Stretch:
Bring your hand behind your back and rotate your head to the other side. Hold 30 seconds
Overhead Press Prep Work
For many people, overhead work tends to be quite difficult. If you sit all day, your pecs and traps tend to become quite tight which can really limit your range of motion and make it hard to press overhead.
Step 1: Release
Traps
Lats
Stretch + Mobilize:
Wall walksStart with hand at hip height flat on the wall and walk your hand up overhead without shrugging 10x per side 2 sets
Wall Slides
Keep your bum against the wall, ensure no low back rounding, pull pelvis down. Start with forearms/hands flat on the wall at 90 degrees, slowly slide up overhead keeping core tight and midback engaged.
Strengthen:
Banded Scapular movements.Have a resistance band around wrists, forearms flat against the wall the whole time. Each movement will be performed on one side at a time. First movement is slide up 3 inches back to start point, slide out 2-3inches and back to starting position, out and slightly down 2-3 inches and back. Perform each movement 3 reps per movement per side, both sides 3 sets
Rotator cuff:
Keep elbows tucked in, rotate out slightly and back in. Very small movement, should feel burning in the shoulders.
Stretches for Tight Hips & Hamstrings
Hamstring Stretch:
Cross one foot in front of the other, hinge forward until you feel a pull in the back of your leg. Ensure you're keeping a flat back like pictured though, doesn't do you any good to round the back to get into a deeper stretch.
30s per side
Glute med/Piriformis Stretch:
Find something at about hip height (or lower just bend the back knee then) place leg onto plateform bent with your foot in front of your hip. If you need to get a deeper stretch bring torso over the knee
30s per side
Supported Hamstring Stretch:
Find a platform again about hip height or lower, straighten the leg out toes flexed towards face, hinge with a flat back as far as you can go forward.
30s per leg
Hip flexor stretch:
Foot flat on same platform, foot flat in the back as well, squeeze glute pushing hips forward slightly, should feel it in the front of your hip.
30s per side
Supported Quad stretch (hip flexor as well):
Using platform, place toes of one foot on top. Ensure hips are level, knee bent, not rounding the low back to stretch that quad.
30s per side
Health & Wellnes Goals for 2018
This year, when I rewrote out my goals I put them into the following categories: Mental health, financial, blog goals, fitness goals, and work goals. There are so many different aspects of my life that I am currently working on, it really helps to categorize and work on certain things at certain times.
For me some really important health/fitness goals I've focused in on so far are:
1. Self Care.
2. Working on Mobility.
3. Box more.
4. Stay Hydrated.
It looks like I'm going to be doing a lot of physical activity so best to stay hydrated, good thing I got the most adorable water bottle for christmas from a client!
Here is a cheat sheet from hims to help you stay a little healthier and reach your goals in 2018!
Mobility Flow 2
A couple more mobility flows to add into your warm up or your straight mobility days. These ones are great for stretching out tight hamstrings, hips, and help increase thoracic mobility. For a mobility day I'll throw a hoodie on and repeat these flows along with the first mobility flow several times over the course of half an hour. It's a great way to warm up and loosen all the muscles up. On those days I'll often add in any physio and corrective exercises as well.
Mobility Flow
This is a great mobility flow for tight hips, it's great to perform for those who sit all day or individuals like myself who do a lot of strength training. My hips have always been tight from years of playing soccer combined with training and not enough stretching. This mobility flow done as a warm up, or combined with other flows has really been helpful for me. Believe it or not this is my mobility now that it's improved, it still has a long way to go though!
Video at the bottom!
1. Hinge forward from hips
2. Walk out into high plank position
3. Slowly lower down to floor
4. Bring upper body off ground, keep feet in contact with ground
5. Downward dog
6. Kick one leg into air
7. Place it down beside hand, hip stretch
8. Bring other leg to other side, come into deep squat (or as deep as you can go)
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