flexibility

Move Better Series Part #7

Part #7 of the Move Better Series begins with foam rolling on the hamstrings, a muscle that is commonly very tight from being in a seated position for extended periods of time.  We will then go to a few exercises that focus on thoracic and hip mobility/flexibility, along with a full range of motion push-up.
As always:
  • Relax — take your time and move through these exercises slowly.
  • Focus on breathing and proper form.
  • Reps & sets in video are only recommendations, proceed at your own fitness level.

The Drill:

Foam Roll: Hamstrings:

  • Sit on foam roller across hamstrings.
  • Place hands on the ground behind hips and prop yourself up.
  • Roll up and down hamstrings, being sure to take deep breathes and hold in tender spots.

Supine Cross Body Stretch:   

  • Lay flat on ground with belly up, legs and arms relaxed straight.
  • Bend right knee towards chest till hips are at a 90 degree angle.
  • Take left hand and pull right knee across body towards the ground on left side, keeping both shoulders in contact with the ground.
  • Extend right arm out to side, shoulder bent at a 90 degree angle.  Hold for recommended period of time and switch sides.

Push ups, Hand Release:   

  • Lay flat on the ground, hands placed by the armpit with upper arms 30-45 degrees from torso.
  • Inhale and press your body off the ground, being sure to maintain alignment with head, shoulders, hips and knees.
  • Slowly lower body back to the ground and exhale.
  • Once on the ground, lift hands by squeezing scapula together for a 3 seconds hold and inhale.
  • Place hands back on ground to complete 1 full repetition.

Frog Stretch w/Thread the needle:

  • Kneel on ground with knees wider than shoulder width apart.
  • Place hands on ground about 12 inches in front of knees.
  • While maintaining a neutral spin (normal spinal curve) sit hips back towards feet until you feel a stretching in the inner thigh (adductor complex).
  • Take the left arm and “thread” it between the right arm and right knee, dropping left shoulder to the ground.  Hold for recommended period of time and switch side to complete 1 full repetition.

Move Better Series: Part #5

Part #5 of the Move Better Series begins with inhibiting and then stretching the hip flexor and then revisiting the Periformis muscle from Part #4. We will then finish off with a forearm plank rock to develop some core stability while moving the arms/shoulders.
As always:
  • Relax — take your time and move through these exercises slowly.
  • Focus on breathing and proper form.
  • Reps & sets in video are only recommendations, proceed at your own fitness level.

The Drill:

Foam Roll: Hip Flexor:

  • Lay face down towards the ground with foam roller placed at the right hip crease.
  • Support body weight with right forearm, left hand and left foot.
  • Slowly roll up and down, or side to side, pausing in tender areas for 1-2 full breathes.

Half Kneeling: Hip Flexor Stretch / Ankle Mob:

  • Place left foot on the ground and right knee.  
  • Shift hips forwards, allowing left knee to track directly over left toes until you feel a stretch the right hip flexor.  Hold for 2-3 breathes.
  • Return back to starting position and repeat for desired number of repetitions, then switch sides.
  • Be sure to keep the heel of the front food  in contact with the ground at all times.

Supine Periformis Stretch:

  • Lay flat on back, legs extended and arms at your side.
  • Bend right leg, placing right ankle on left thigh, just above the knee; creating a figure 4.
  • Bring left knee towards chest by grabbing just below the left knee through legs.
  • Hold for recommended time, focusing on exhaling the muscle tension and switch sides.

Plank Forearm Rocks:

  • Lay face down with forearms on the ground, elbows direction under shoulders.
  • Flex feet towards shins so that the balls of your feet are in contact with the ground.
  • Raise body off the ground so that your shoulders, hips, knees and ankles are aligned with bodyweight supported by forearms.
  • Slowly rock forwards and back by flexing ankles; allowing shoulders to move towards your hand while maintaining spinal alignment.