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.
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.
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.
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.
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.
For our last week, we have 3 new videos for you. Get your hips moving and give your low back and knees a break.
This week we are working on our hip abduction. Hip abduction is when one leg moves towards the side, or away from the center line. The most obvious and common ways we use this movement in our daily lives is when getting in and out of bed, in and out of the car, or side-stepping out of the way.
Weakness in this area can cause the hip to “cave” to the outside which causes the knee to dip inward when walking or going up steps. These 2 motions can lead to hip and knee pain.
We are working on the rotation or our shoulders this week. Try these rotational hovers to create more workspace in the shoulder to help increase strength and function.
Continuing the work on the shoulders this week, we are adding in movement for the shoulder girdle, specifically the scapulas (shoulder blades). We will then use that new movement and strengthen and challenge our range in shoulder external rotation to help fortify our shoulders and improve their function.
This week, we are working on the shoulders. Poor movement in the shoulders can lead to ligament tears in the rotator cuff, neck pain, and elbow pain. It can also severely limit your ability to press and pull. Try these 2 moves to gain more control in those shoulders.