Athletes inevitably get tight and achy. They need effective mobilization techniques to not only keep their bodies supple, but also combat the ill effects of excessive sitting.
Eric Cressey, a well-known strength coach and corrective exercise specialist, presents these four mobility sequences that will target all of your tissues. You can perform them as part of a warm up or cool down to a workout or throughout the day as part of a short break from work.
- Wall Hip Flexor Mobilization – Face the wall and lunge forward with one leg. Pull the heel of the foot that is behind up to your butt. Rock forward and back, maintaining straight posture.
- Supine Bridge With Reach – Lie on your back with your knees bent. Rise into a glute bridge. At the top, extend one arm and reach over to the other side, twisting your torso. Make sure your glutes, not your lower back, are doing most of the twisting.
- Yoga Push Up – Do a regular push up, but as you come up, push your hips back into a downward dog position. Don't arch your lower back.
- Spiderman With Hip Lift and Overhead Reach – You can do this while walking forward or staying in place. Lunge forward and use your arm on the same side to push outward on your inner thigh. Shoot your hips back, straightening both legs. Then, sink back into the lunge and reach toward the sky with the opposite arm.
When you mobilize, pay attention to detail. Don't just hang out in a position for a predetermined time interval. Notice how your body feels, move around, and focus on your breath. Treating mobility work seriously will have you moving, feeling, and lifting better.