5 Movements You’ll Wish You’d Known Sooner

Alisa Zuravskaja, mobility coach, shows us why:

Best for mobility, best against pain

These movements are what’s needed for good mobility (range of motion, flexibility, strength, stability) while also being a top-tier way of combatting pain, due to what they do for the body’s natural functions.

Specifically, the exercises are intended to build on one another, beginning with neck stability, then restoring upper-back rotation, activating your glutes, improving hip control, and finally reducing hamstring and posterior-chain tightness:

• Chin tucks: stand tall, bring your chin slightly forwards, then push it straight back to create a double chin while keeping your head level, and follow with slow shoulder shrugs by lifting your shoulders towards your ears and lowering them under control.
• Quadruped thoracic rotations: start on all fours with one hand on the floor and the other extended to the side, rotate through your upper back to lift the arm towards the ceiling while following it with your eyes, then return to the start position.
• Glute bridges: lie on your back with your knees bent and feet flat, squeeze your glutes before lifting your hips, hold briefly at the top, then lower slowly while keeping the effort in your glutes rather than your lower back.
• Hip CARs (controlled articular rotations): stand or kneel, lift one knee and slowly move your hip through its fullest circular range while keeping your spine and upper body still, then repeat in both directions on each side.
• Sciatic nerve flossing: lie on your back with one knee bent and your foot flat on the floor, raise the other leg towards the ceiling, then gently flex and point your foot or make slow ankle circles, to glide the sciatic nerve through its range of motion.

For more on all of this plus visual demonstrations, enjoy:

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Want to learn more?

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Take care!