MOBILITY/FLEXIBILITY MOVEMENT BASICS

Hi guys and welcome to the mobility and flexibility section. I cannot stress enough how vital this section and these movements are to your continuing physical and functional health. In this section are introductions to various stretches and movements that in the ‘‘workouts” section are put together into small programs (complexes). This is your index or ‘‘how to’’ section that will show you correct technique for each of the movements used in the complexes. I strongly advise that you start here so as to get the most from your movements, having done a certain stretch for many years doesn’t necessarily mean that you have been doing it right :)

SECTION 1:

legs, glutes, hips and lower back mobility

Hamstring stretch intro

Basic correct form for the seated toe touch hamstring stretch.

Glute stretch intro

Basic and classic correct form for glute stretch.

Obliques/Lats add on to soft couch stretch

stage one of the couch stretch that i call the ‘‘soft couch’’ for beginners and/or people with very tight quads

hip flexor stretch intro

correct form for a classic hip flexor stretch

lower back stretch 3 in 1

Correct form for a lower back stretch that we can use to also stretrch out the lats and thoracic spine

90-90 stretch intro: hips

correct form and technique for the 90-90 stretch

couch stretch intro: quads and hip flexors

This stretch is somewhat advanced and the purest form of the couch stretch. This will help with tight quads and hip flexors and is one of the best stretches you can do.

upper glute smash

equipment needed: foam roller (or a ball)
This one gets into the upper part of the glute guys and the glute medius. We tend to get super stiff here from excess sitting (desk, driving etc) and then overload it a but when we exercise.

SECTION 2:

thoracic (upper back) mobility

Introduction to thoracic mobility.

wall rotations

equipment:
  • a wall  :)

kneeling prayer stretch

equipment:
  • foam roller

lying thoracic extensions

equipment: 
  • foam roller

seated twists

equipment:
  • seat / stool
  • foam roller / block

lying thoracic rotations

equipment:
  • foam roller / block / cushion

windmills

no equipment needed