4 Mobility Moves
Mobility is the ability of the joints and muscles move freely within it’s intended range of motion. Just like strength training, mobility must be practiced frequently. When you move the joints and muscles freely, you allow for my blood flow and joint fluidity which means more range of motion, healthier joints and less injuries. It goes hand in hand with strength training, if you’re not able to get into the proper range of motion during a lift you are minimizing the amount of muscle force put into a lift, therefore not be able to lift as much weight! You can do these mobility moves at your desk OR during your warm-up OR at the end of a workout! Enjoy!
Couch Stretch:
Why I like it: Deep stretch for the hip flexors and quadriceps (front of the hip into the upper leg). Especially if you sit all day this is a good one for you and easy to do using your chair.
Technique Tips: Definitely take this easy to start. Use a yoga block or stack up some pillows under the knee. Position yourself so you have a 90 degree bend in the front knee. Lift the arm of the same side as the back leg.
Cat/Cow:
Why I like it: One of my favourites!
Technique Tips: Hands and knees position with your hands under your shoulders, knees right under your hips with a flat back position - this is your table top position. Very slowly, initiate the movement by pretending the middle of your back is attached by string to the ceiling and is pulling your back up to the ceiling, tuck your head under so you are looking at your upper thighs - this the “(angry) Cat” position. Then flow to the “Cow” position by moving your head first to look forward and push your belly button towards the floor. Repeat!
Adductor Rock Back:
Why I like it: Another great hip mobility movement with emphasis on the groin (inside of the leg)
Technique Tips: Position your outstretched leg with your foot in line with your knee on the ground - keep the toes pointed straight ahead. Hands flat on the ground. Rock your bum back towards your heel to where you feel a gentle stretch in the inside of the outstretched leg. Return back with control
Wall Pec Openers:
Why I like it: Because we are so anterior dominant (aka we do a lot of our daily activities in the front), the muscles in the front become tight and less mobile. Incorporating this dynamic stretch throughout the days prevents stiffness in the chest and front of the shoulders.
Technique Tips: Position yourself in front of the wall, and bring the arms up so your elbows are in line with your shoulders (or slightly below). With control, open up the arms to touch the wall behind you with your finger tips, wrist, and elbow maintaining contact with the wall - that’s the goal BUT this may look different for you if you have shoulder issues so do whatever range of motion is comfortable and over time this will gradually improve!