Three More Mobility Drills to Help Welcome in the Spring

By Nunzio Signore (BA, CPT, NASM, PES, FMS)

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Due to the great response from my last mobility blog, here are three more “big bang for the buck” mobility drills that can help you feel and move better while enjoying this glorious weather we’re having.  If you didn’t get a chance to read the first part you can do so by clicking here.

Today we’ll focus on three more areas that get chronically tight from hanging out in “less than optimal positions” all day, either in the workplace or sitting in front of a computer (much like I’m doing right now) at home.

4. SCM Stretch

SCM stands for sternocleidomastoid. This is basically one of the deep neck flexors that can get a bit cranky from trying to hold your head up while sitting at a computer all day.

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This stretch not only can help relieve tension from the cervical spine but many people have told me that this stretch actually helps relieve the pain from a tension headache at the end of a long day.

(SCM Stretch)

Due to the amount of sitting the average person does on a daily basis, these next two stretches focus on the lower body and core, two of the main areas that not only help dictate good movement qualities but can do wonders to help alleviate back pain.

5. Quadruped Adductor Mob

The adductors are part of the hamstring group and are responsible among other things for internal rotation of the hip and pelvis. When these guys get tight, we get that rotation from elsewhere, the lower back being one of them. Something it doesn’t like to do.

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Not a day goes by that we don’t incorporate this stretch into 70-80% of all of our client’s workouts.

(Quadruped Add Mob)

6. Band Resisted Hip Flexor Stretch

When we sit all day our hip flexors and core can get shut off leaving them weak and cranky. This is really one of our “big bang for the buck” exercises not only helping to stretch out the hip flexors but strengthening the anterior core at the same time. It happens to be one of my all-time favorites.

(Band Resisted Hip Flexor Stretch)

These are a few of the warm ups we incorporate into our Adult Metabolic Strength classes at RPP.  Please visit our website by clicking here, stop by and pick up a schedule or better yet try one session on us.

See ya’ in the gym.

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