Thursday, 23 February 2012

Mobility Exercises

Get your body moving

What are they? 

  • Exercises/techniques that work on releasing and realigning areas of the body from the joints.
  • Involves releasing the tissue through manipulation - rolling/pressing on a variety of balls (tennis/hockey/lacrosse ball, twin ball) or bars.
  • Stretching with the aid of a resistance band
  • Stretches and trigger point work using hold/contract/release techniques.

Benefits?

  • Full range of movement at joints
  • Reduces risk of injury in chosen sport/exercise
  • Prevention of common injuries/disabilities 
  • Realigns posture
  • Daily function and movement of body

Basic Equipment Required:

  • a variety of balls (tennis/hockey/lacrosse ball, golf)
  • 2 of the above balls taped side by side 
  • a resistance band (an old bicycle tyre tube is perfect)
Where to Begin?
The Deep Squat 
  1. In barefeet/socks, get into position above (as best as can). Modify by placing heels on a raised platform or grabbing hold of a ledge/pole to balance (as in pic). Aim is to be able to hold this without support.
  2. Keep feet parallel and facing straight ahead (tendency is for toes to point out). Push elbows outside knees to help if not holding onto pole.
  3. Aim for 10 minutes - either all at once or break it up into sets or spread throughout day
  4. If burn gets too strong on front of shins or lower back, stand up to release. Ensure push hips back to stand so that shins are vertical (knees should not go over toes as stand up)
  5. Where is your burn?
Some others to try if you run:


All mobility exercise inspired by Kelly Starrett from 'MobilityWOD'