It is FREEZING cold outside, so I thought it would be a good idea to share a few of my favorite mobility/strength exercises that I use just about every day to stay loose, flexible, strong, and mobile. Let's jump right in, we've got a lot to learn!
HIP FLEXOR TO HAMSTRING STRETCH
Tight hip flexors and hamstrings can seriously inhibit our mobility. I use this stretch to keep both areas loose and flexible. If you have knee issues, use a yoga mat or pillows for extra comfort. If a stretch feels really good, don't be afraid to hold it for a 30-60 seconds.
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INTERNAL HIP ROTATION
This move is a bit advanced/difficult, so I recommend going slowly and using a wall or chair for added balance. I use this move to keep my hips loose and try to not let my knee touch the ground. The squat position also utilizes the hamstrings, quads, and glutes!
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LATERAL LUNGE
Another challenging move, I use this to warm up/stretch my hips and hamstrings. Again, I recommend using a chair or doorframe for added stability.
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SEATED INTERNAL/EXTERNAL HIP ROTATION
This is a seated version of the Squat Internal Hip Rotation. I recommend trying this if the squat version is too difficult or you have limited hip mobility. I use my hands to brace myself against the floor and keep my chest up to protect my lumbar spine.
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CAT/COW & SHOULDER MOBILITY STRETCH
Since these both begin in the table top position, I'll group them together. Cat to Cow is great for back pain as it helps increase spinal mobility. The Shoulder Mobility Stretch is great for people with tight shoulders and traps. Remember to go slowly with each move and never go to the point of pain.
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DOWNWARD DOG SERIES
This is a series of three different movies. First, I rise into down dog position, inhale as I raise my heel to the sky, and exhale as I bring my knee to my nose. This helps stretch my hip flexors and improve core and upper body strength. I perform 10 reps per leg.
Second, instead of bringing my knee to my nose, I cross my knee to the opposite elbow to get a bit of core rotation. Again, 10 reps per side.
Third, I move from down dog to a plank, perform a pushup, then return to down dog. This is a full body move and VERY difficult. I do 10-20 reps.
STEP STEP RAISE RAISE
This move hits your upper body, core, hips, and glutes! I cycle through the entire motion 5-10 times and always get a great burn! Go slowly and try to keep your glutes from rising by keeping your nose close to your thumbs.
LOWER BACK STRETCH
I love this back stretch and do it every single day. Keep your chest connected to the floor, raise one leg behind your back, and attempt to tap your foot on the floor. Go slowly and do not force this move. I do 20 total reps.
CHEST STRETCH / DOORWAY FACE PULL FOR POSTURE
Let's end the day by improving our posture! Face into the doorway to stretch your chest, shoulders, and traps, then turn around and perform one of my favorite strength/mobility moves, the doorway face pull! I usually do 10-20 reps in each direction.
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