Loosen up!

Two mobility drills you should be doing

BY JUSTIN GRINNELL

From the title of this article, it may look like a one-size-fits-all type of workout. And you may be thinking to yourself that everyone is different. You are correct on both fronts. I decided to write this article after seeing many of the same movement pattern dysfunctions, pain, and injury in my clients.

I am also fully aware that we are all a bit different and may need other mobility and flexibility drills than the two I review in this article. However, I have used these two drills with many of my clients over the years with exceptional results.

We all have one thing in common: we often place ourselves in a flexed position (think sitting, head forward while we text, rounded back, and so on). This can cause some similar issues for all of us. Now, this is not an article telling you to sit less and move more. We all sit, text on a phone, and work from home these days. Instead, I want to review two fantastic mobility drills that I have found to be very beneficial.

They improve overall movement in the hips and thoracic spine, while hopefully minimizing the adverse effects of constant flexion. By placing ourselves in constant flexion, our hip muscles such as hip flexors, Illiacus and rectus femoris (think the top of the thigh), and muscles around the shoulder area (lats, subscapularis, and even triceps), can become shortened. In return, this can limit our full potential to move well. It can also put undue stress on areas such as the lumbar spine and neck. This happens due to compensation.

Our body will try and borrow movement from another area when it is lacking. If you are looking to improve your posture, increase shoulder and hip range of motion, and reduce the effects of sitting all day, take a look at how to perform these two drills properly.

Almost anyone – athlete or non-athlete, beginner or advanced fitness enthusiast experiencing a lack of range of motion in the hip and shoulder complexes – should give these two mobility drills a shot. Start slow and be sure to focus on taking slow, deep belly breaths to optimize each of these drills.

Kneeling active lat stretch

• Find a bench or chair that ranges from 14-24 inches

• Utilize a wooden dowel, PVC pipe, even a broomstick for this drill

• For comfort, have a thick knee pad or pillow handy to kneel on

• Place the knee pad about 12-24 inches away from the bench, depending on your height

• Place your elbows on the bench and grasp the dowel with both hands

• While rocking your hips back, push your elbows into the bench

• As you do this, drop your rib cage and chest towards the ground while mimicking a bicep curl motion with your arms

• As you do this, exhale and hold at the bottom for two seconds

• Return to the start position and repeat for 2 sets of 8-10 reps

Foot elevated hip flexor and quadri ceps stretch -

Using the same bench or chair as the first exercise, elevate one foot while placing your knee down onto a knee pad or pillow.

NOTE: This may be difficult for some people, especially if your foot starts to cramp. Start with the half kneeling hip flexor stretch instead (see picture) until you can progress to this exercise

Your other foot should be securely placed in front of you with your knee bent at about a 90-degree angle You can utilize the dowel to help you keep your balance

IMPORTANT! Tilt your pelvis forward until you can contract the glute of the leg that is elevated. You should have a flat back and maintain a neutral pelvis Take deep belly breaths and each time you exhale, contract your glute hard while relaxing a bit during the exhale Repeat this sequence for 5-10 breaths and repeat on the other side

Tips for wearing a mask while working out

Following new guidelines to prevent the spread of COVID-19 is now a part of this equation when attending a gym setting. Science has shown that wearing a mask when around other people is one of the most effective ways to reduce the spread of the virus.

Wearing a mask while working out may feel uncomfortable at first. Over the course of time, you will find that you will get used to wearing a mask during exercise.

Start slow by reducing the intensity of your workout by about 20-30 percent.

Take more rest breaks than normal until your body starts to adapt to wearing a mask.

When exercise becomes very demanding, usually at a heart rate of 80-90 percent, move away from people at about a 10-15 foot social distance and take a couple of breaths without your mask on and then place it back on to resume exercise near others.