What :
Mobility differentiates itself from flexibility in the sense that we are still working on range of motion, but introduce movement, therefore muscle contraction, to the equation.
You need to read Stretching Basics (click here) from this blog to fully appreciate the content here.
Once you have regained some flexibility, and the capacity to get into the given positions, the next step is to start moving. This will strengthen small stabilising muscles to prevent injuries before you start any harder strength training.
How :
You will mostly be performing animal-style movements that put you into end of range of motion positions as you move. Do what you can. Going to pain and over is not the answer. However you will feel discomfort. Mobility will come gradually, it needs patience and dedication.
What will you be doing?
1. Ape Walk: (hips, knees, ankles)
Crouch down into a squat position with arms straight down between your legs and fists closed. Try to walk on all fours from this position.
Easing into it:
Perform the exercise on your toes instead of having your feet flat on the ground, and with your hands open, using the tips of your fingers instead of your fists on the ground.
Still too hard?:
Use a chair. Put your hands on the chair and walk around.
What is it for?
The purpose of this exercise is to address your hip, knee and ankle flexibility. If you can’t crouch down all the way you need to focus on the stretching exercises for your hips and calves, using the Butt Stretch and the Calf stretch.
2. Crab Walk: (shoulders, wrists, lower back)
Sitting down, place feet and palms flat on the floor. Your fingers should be facing straight back. Lift your hips off the ground so your back is flat and walk, feet first.
Easing into it:
Sink your hips down a little, or a lot, depending on how flexible your shoulders are. Keep your fingers pointing backwards.
Still too hard? :
Turn your hands to the sides. Let your hips sink down as close as they need for you to move around.If you are too weak to move around, just try and hold the position.
What is it for?
The purpose of this exercise is to see if your shoulders, wrists and lower back are flexible and strong enough to support your own bodyweight. If they are not you will have to focus on stretching the arms and lower back using the Arm Stretch and the Jefferson Curl.
3. Stiff Legged Bear Walk: (calves, hamstrings )
Place your palms and feet flat on the floor, straighten your legs and press your body weight through the shoulders to the palms. Walk on all fours with straight legs and moving your palms forward.
Ease into it:
You can either lift your heels, bend sightly at the knees (but you must feel a strong calve and back of the leg stretch).
Still too hard? :
Use a chair to put your hands on and walk around with your legs stiff.
What is it for?
The purpose of this exercise is to see if your calves and hamstrings allow you to bend over sufficiently. If you cannot perform this exercise correctly, you must focus on your calf and hamstring flexibility using the Calf stretch and the Hamstring stretch.
4. Frog Jumps : (Adductor Muscles, Ankles)
Crouch down into a squat position with arms straight down between your legs and fists closed. Shift you weight onto your arms, do a forward jump, and land both beet at the same time.
Easing into it:
Perform the exercise on your toes instead of having your feet flat on the ground, and with your hands open, using the tips of your fingers instead of your fists on the ground.
Still too hard?:
Use a chair. Put your hands on the chair and jump around.
What is it for?
The purpose of this exercise is to address your adductor (inside of your thighs), knee and ankle flexibility. If you can’t crouch down all the way you need to focus on the stretching exercises for your hips and calves, adductor muscles, using the Trikonasana, Butt Stretch and the Calf stretch.
5. Broom Extension: (shoulders)
Hold a broom stick with hands as far from each other as possible, fingers facing down. Try to lift the broom over your head and to behind you. Do this five times.
Ease into it:
Use an elastic band. If it is still too hard, slowly work you way up and back as days go by.
Still too hard?
Simply do arm circles without the broom stick, forwards and backwards.
What was it for?
This exercise is a shoulder, bicep and pectoral flexibility test. This exercise is its own medicine. Once you can perform the Broom Extension with your hands wide apart, try to bring your hands closer to each other.
6. Bridges: (thoracic extension)
Lying on your back with your feet flat on the floor, press into your heels to lift your hips and back off the floor until only your feet, shoulders and head touch the floor. You should be pressing backwards as well as up. You should be able to squeeze your glutes (think butt) and not feel any strain in your lower back. Your upper back should be straightening and arching.
Ease into it:
If you feel this exercise is too hard on your lower back, prop your feet up on a low couch and work your way up. Go as slowly as you need to.
Still too hard? :
Place two pillows on your bed, one on top of the other. Depending on where it hurts or is tight, simply lie on the pillows and try to relax.. If you find this too discomforting, you may have locked-up vertebrae and should seek professional help.
What is this for?
The purpose of this exercise is to see if you can extend your back. The top of your back should be able to bend forward AND extend. We know it rolls forward, but back issues often come from being unable to extend. This exercises is its own medicine. Perform slowly and regularly, respecting your abilities.
All these mobility exercises can be used one after the other in a separate session, or used as a warmup before your workout. Whatever works best for you.
Morgan.
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