12-Minutes of Mobility for a Better Workout
If you’ve been following the blog, you’ll probably have noticed the word mobility pops up a fair amount—in everything from our Recovery Toolbox to The Benefits of Kettlebells. That’s because we’re big believers in overall fitness, not just strength or weight.
Although we train mobility in all of our classes and workshops at Dynamic Souls, a little extra practice at home can go a long way towards reaching any personal mobility goals or boosting your workout performance. That’s why we created this 12-Minute Mobility Home Work. Best yet, keep this “Homework” in your back pocket for when you have to miss working out a few days to make sure your body is ready for when you go back.
CRESCENT LUNGE HIP OPENER
Starting in a lunge position, lower your back knee to touch the ground. Then push your hips forward while keeping your back straight until you feel the stretch in your hip flexor. Hold for 1 minute. Switch sides.
Starting from a lunge position, lower your back knee to the ground and shift your weight back onto the back leg until your front leg is straightened out. Hinge forward over the front leg and place your hands on the ground for support. Hold for 1 minute. Switch legs.
Have one leg stretched out behind you—knee and top of foot facing down— and the other bent in front of you with the knee pointing out and foot pointing in. Fold over your front-facing leg for increased stretch. Hold for 1 minute. Switch legs.
Lay on your back with feet on the ground, hips-width apart. Place one foot above the knee of the other leg. Clasp your hands behind the thigh of the supporting and draw your knee close to your chest. Hold for 1 minute. Switch. To modify: Try from a seated position.
SEATED CHEST OPENER
Sitting down with legs bent and feet on the floor, lean back so that your torso sits at a 45-degree angle from your hips. Place your hands behind you and press into the ground, making sure to keep your back straight. Hold for 1 minute.
LYING DOWN CHEST OPENER
Place a large foam roller on the ground and lie on top of it so that your entire spine is on top of the foam roller. Reach your arms above your head in a “Y” shape. Hold for 1 minute. **Can be done without foam roller, simply lying on the ground.
Standing a few feet away from a supporting surface (wall or hip height-table), hinge forward at the hips and place your hands on the supporting surface, pressing into it. Hold for 1 minute.
SHOULDER SQUEEZE CHEST OPENER
Clasp your hands behind your back and pull your shoulders down and back, making sure not to push out the rib cage. Hold for 1 minute.