All of us encounter times where we are unable to move as much as we like – maybe from being busy at work, life situations needing our attention, or a pandemic quarantine! When we find ourselves sitting more and moving a lot less, on top of increased stress levels, our bodies may start to feel stiff or locked down. Having a quick mobility session ready for you to “roll through” can make all the difference in how you weather those challenging times.
Click here for a quick mobility session! The video covers the following movements:
Ankle pumps and circles
Figure four switches
Figure four switch to Ankle sit
Anterior chain and Quad stretch
Seated neck extension with jaw opening
Neck and Thorax mobility
Shoulder rotations
Shoulder Mobility reach
Prone Spine Extension
Rib Grab
Brettzel
Prone Spine Extension
Prone Ankle circles
Active Leg Lower
Knee to chest stretch
Opposite Knee to Elbow + one hard roll each direction
Deep squat
While this looks like a huge list you will note that the video is under 5 minutes in length, so this is an efficient mobility session.
Key Points:
Do not move into pain.
Only move into the positions that you can move into.
Do not force positions.
Be patient and build range of motion over time.
When in doubt skip the exercise or position.
This quick mobility session gets “everything” moving with extra attention to the ankle, hips and thorax. Please take your time experimenting with this mobility routine and keep the key points above in mind.
Comments