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

Trainer Shannon demonstrates the crescent lunge, with knee down and hips pushing forward

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.

 

HAMSTRING STRETCH

 

 

 

 

 

 

 

 

 

 

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.

 

HALF PIGEON

Half-Pigeon. One foot stretches behind you with knee and top of foot facing down. Bend the other leg in front of you with knee pointing out and foot pointing in. Hinge forward until you feel the stretch.

Half-Pigeon. One foot stretches behind you with knee and top of foot facing down. Bend the other leg in front of you with knee pointing out and foot pointing in. Hinge forward until you feel the stretch.

 

 

 

 

 

 

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.

 

FIGURE-FOUR

To do the Figure-Four Stretch, place one foot above the knee of the opposite leg. Clasping hands behind the supporting thigh, pull legs towards your chest.

To modify the Figure-Four Stretch, place one foot above the knee of the opposite leg while sitting on a chair.

 

 

 

 

 

 

 

 

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

Trainer Shannon demonstrates the seat chest opener, with butt and feet on the ground, back leaned back and hand driving into the ground behind her back

 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

Trainer Shannon demonstrates the crescent lunge, with knee down and hips pushing forward

Lying Down Chest Opener. Lie own on the ground or a foam roller laid out vertically. Stretch arms overhead in a Y

 

 

 

 

 

 

 

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.

 

HANDS-TO-TABLE/WALL

Trainer Shannon demonstrates the Hands-to-Wall stretch, in which she hinges from the hips until her body makes a 90-degree angle. Then she pushes her hands against her supporting surface.

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

Trainer Shannon demonstrates the standing shoulder squeeze by clasping her hand behind her back and drawing her shoulder blades down and back

Trainer Shannon demonstrates the standing shoulder squeeze by clasping her hand behind her back and drawing her shoulder blades down and back

 

 

 

 

 

 

 

 

 

 

 

 

 

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.