Mobility

Posted by Graeme Lehman ⋅ May 12, 2014 ⋅ Leave a comment

Bench T-Spine Mobility

Video

Half Kneeling Groin Stretch – Front View

Half Kneeling Groin Stretch – Side View

Video

Half Kneeling Rectus Femoris Stretch

Place a chair behind you, put a pillow on the ground between you and the chair and finally and grab a stick that you can use for balance
Put one foot on the chair and lower yourself until your knee rests on the pillow
Ensure that your torso is tall and erect and place both hands on the stick in front of you
Push the hip on the leg that is on the chair forward while applying downwards pressure into the ground via the stick.
You should feel a stretch in the front of the hip – hold this position for 5-10 seconds
Release the stretch by pushing your hip back
Repeat 5-10 times
To make the stretch harder move back towards the chair and to make it easier move further away or find a lower chair for your leg.

Spider-man Stretch

Wall Slide – Standing

Lean against a wall with your hips, shoulders and back of your head touching while your feet should be 6-12 inches away.
Ensure that you do not have too much of a sway in your low back – you should be able to slide your hand between the wall and your low back with some resistance. Too much of a sway will allow your hand to pass between with no resistance.
To execute the movement place the back of your arms against the wall as being held up by a robber
Gently press into the wall and slide your arms up over head as far as you can while keeping your wrists and elbows in contact with the wall.
If you are having difficulty getting into this position, which is common, execute the same movement in a door frame.
Perform the movement for 30 seconds

Kneeling Extension & Rotations

Kneel down on the ground and place your weight on your heels as if in a child’s pose.
Place one hand on the back on your head
To execute the movement try to point the elbow towards the ceiling and look up towards your arm pit
Ensure that all the movement is coming from your upper back and not your lower back. To do this shift you’re the majority of your weight onto the same side leg as the hand on your head.
Perform this movement slowly – exhale as you look up towards the ceiling.
Execute this 5-10 times – perform more on the side that you feel more restricted.

Side Lying Extension & Rotations

Lie down on one side in a perfectly straight line as if your body were against a wall.
Place something under your head to ensure that your head is in a neutral alignment.
Take your top leg and bring it above your hip so that it is bent at more than 90 degrees – place another object underneath your knee.
Place your bottom hand on top of your knee to ensure that it stays down and in contact with the object underneath it.
Take your top arm and touch the thumb to your top knee with your palm facing away.
Then rotate your upper body allowing your top arm to go back and overhead in a diagonal pattern.
Aim your thumb towards the ground by rotating your hand so that your palm is facing in – don’t worry if you can’t get your hand to touch the ground.
Perform 5-10 reps per side – move slowly and exhale has your hand goes over head.
Perform more reps on the side that you feel more restricted.

Ankle Mobility Wall Drives

Remove your shoes and stand close to a wall with your hands touching
Place one leg in front of the other in a split stance – start with the toes of your front foot a couple of inches away from the wall.
Lean forward and try to drive your front knee to the wall while ensuring that your heel does not come off the ground.
Drive the knee slightly off centre towards the outside of your foot in order to not allow your feet not to roll in causing you to collapse your arches
Continue to gradually move your front foot back until you can barely touch the wall while still having your heel stay in contact with the ground.
You should feel a stretch in the back of your lower leg.
Once you reach this point perform 10-15 reps where you rock back and forth touching your knee to the wall for a one second hold.
Repeat for the other leg.

Lateral Lunge Walk