After a weekend of playing, our bodies can wake up Monday morning a little stiff and tired. That doesn’t mean we don’t move. It means we give our bodies a little motion to help them recover stronger and feel better. Try these 4 mobility exercises to help keep you moving well.
Movement of the Month
Grab a Tennis Ball and Go!
Hiking, biking, and playing through the summer is the best. But, between the miles on the trails and the miles in a car or plane, our lower legs can start to feel stiff. For your next adventure, pack a tennis ball and give these 3 moves a try.
Elbows Can Be a Pain
Who has a tweaky elbow? One of those twinges or aches that seem to almost go away, and then with one wrong pick-up or swing, the pain is back. For a lot of people, the position of their shoulders is the root cause of their elbow discomfort. Below is a set of 5 exercises, to be done in order and together, to help relieve minor aches or tweaks in the shoulders, elbows, and wrists. Done daily, noticeable changes will happen within 1-2 weeks. Try these out and share with your friends!
Also, check out my Online Platform for the Shoulder Strength Series that can help you incrementally build stronger shoulders fo injury mitigation.
How are your hips?
For the last few months, we have been playing with our hip mobility. A lot of our focus has been on rotation. Why? Because no other movement can be accessed or gained without it.
The hips move in 6 ways – extension (leg moves behind you), flexion (leg drives in from of you), adduction (legs squeeze together), abduction (legs move away from each other), internal rotation (thigh spirals inward), and external rotation (thigh spirals outward).
Below are a few videos that work with hip internal and external rotation. This is a great starting point for anyone looking for more freedom in their hips. Want more? Check out my full hip mobility program featured this week on the Koa Fit Online platform.
May Mobility – Week Four
This week, we are using a box (you can also use a chair) to assist us in some full-body stretches. Adding the box can help you focus on a deeper stretch in the body while giving you a more comfortable position to hold the stretch. Try these 2 out!
May Mobility – Week Three
Try this introduction to hip internal and external rotation PAILs/RAILs. The goal of these exercises is to create more space in the hip capsule. More space = greater capacity of movement.
May Mobility – Week Two
This week, we are looking at hip rotation. Try this hip internal rotation exercise to gain more mobility through the hip capsule. Then, follow it up with the cross-over step-up to strengthen that new mobility.
May Mobility – Week One
Let’s get moving…better. During this first week of mobility, we are working on our ankles and shoulders. Check out the videos below, give them a try, and let us know what you think.
Hip Mobility Month – Week Four
For our last week, we have 3 new videos for you. Get your hips moving and give your low back and knees a break.
Hip Mobility Month – Week Three
We are working on our hip external rotation this week. If you are stiff in the hip when trying to cross an ankle over the knee (say to tie a shoelace), these are for you. Work on the end-range of motion and strength these muscles for better stability when walking and to help relieve low-back tension.