Regardless of how inflexible you might think you are, you won’t need to spend hours a day to reap the benefits. Mobility work shouldn’t feel overwhelming. Here are some mobility exercises that each take less than 15 mins to complete. Have a go at doing one a day to build a habit and then branch out and focus on areas that feel particularly tight.
1. Squat for 10 Minutes
Hold the bottom position of a squat for 10 minutes. In countries where people assume this deep squat position more regularly, there tends to be a lower occurrence of hip disease and low back or disc disease.
Be mindful of: Your feet. They should be pointed straight forward, not out to the side. Similarly, force your knees out rather than letting them cave in.
2. Correct Your Calves
Foot problems, knee problems, hip problems…they all can have one common ancestor: the calf complex. In this exercise duo, you need to combine a banded calf stretch with a self-myofascial release. The former helps to improve the range of motion at the joint. The latter takes care of any knots in the sliding surfaces of the muscle.
Be mindful of: Your knee. By bending your knee during the initial stretch, you can target more of the soleus, or the lower part of your calf.
3. Lengthen the Front of Your Hip
Lets talk about posture. When we sit all the time, the front of our hips tighten up, which can cause movement restrictions. Try doing a trio of exercises found here http://dailyburn.com/life/fitness/best-mobility-exercises-mobility-wod/ to open up the hip flexors and quads.
Be mindful of: Your back. The second exercise in the video places your foot up against a wall to attack your quad using both the hip and the knee joint. With your foot up against the wall, make sure you’re core is tight and your lower back isn’t hyperextended. If you’re having trouble getting into position, try moving your knee away from the wall (this will reduce the stretch on your quad).
4. Cure Hamstring Stiffness
There are two approaches to hamstring stiffness you can take that use two methods you probably haven’t seen before. One focuses on a closed chain stretch, where your feet are planted on the floor while you move your torso and hips around that fixed point. The other is an open chain, which involves moving your foot around while you’re lying down. It’s the perfect combo to take care of hamstring stiffness.
Be mindful of: Your speed. Don’t let your leg fly back up into a stretch.
5. Fix Your Squat
Nearly every joint in your body is flexing, extending and twisting during a squat. The most common mistakes is usually at the foot. The foot will roll inward causing what he calls a “navicular bone drop.” This tends to pull the knees inward and increase risk for ligament tears. To correct this issue start at the hip joint ensuring that you have enough mobility to protect the knees.
Be mindful of: Your hip. This exercise requires constant vigilance to notice where you’re tight so you can reposition yourself.
6. Lengthen Out Overhead
When we’re sitting, we’re normally hunched forward in a rounded position. This limits our ability to get our arms over head whether that’s reaching up into a cabinet or pressing a weight. Using a band to aid the stretch, you can attack the shoulder joint from five different directions to increase mobility.
Be mindful of: Where you’re tight. It’s time for some informed freestyling.
Correct Desk Posture
Rounded posture also causes issues with the thoracic spine, or the segment between your neck and core. When this area of the spine is hunched forward, it becomes harder to breathe effectively. Place a Rad Roller (lacrosse balls taped together can work as well) right below his shoulder blades and uses a series of overhead reaches to open up the thoracic area.
Be mindful of: Your core.
If you are experiencing targeted pain that is hindering you from engaging in an active lifestyle, please contact us here http://www.mgorthopaedics.com.au/contact-us to find out how we can help you step back into life.