How To Rebuild Your Mobility From Scratch, Quickly

Alisa Zuravskaja, physical therapist and former gymnast, shows us how:

The foundations of mobility

It doesn’t have to be complicated:

• 90/90 hip switches: sit on the floor with both knees bent at 90 degrees, one leg in front and the other to the side. Use your hands behind you for support or sit on a cushion if needed. Progress by slowly switching your legs from side to side without using your hands, then lifting your back shin off the floor to strengthen hip rotation, particularly internal rotation.
• Hip flexor stretch with rotation: kneel with one foot forward and place your opposite hand on the floor or a yoga block inside your front foot. Squeeze your back-leg glute and rotate your other arm towards the ceiling, following your hand with your eyes. Progress by lifting your back knee off the floor to strengthen and lengthen your hip flexor simultaneously.
• Supported reverse tabletop: sit on the edge of a sturdy chair with your hands beside your hips. Press into the chair, squeeze your glutes, and lift your hips before slowly lowering. This opens your chest, shoulders, and hip flexors while strengthening your shoulders, glutes, and posterior chain. Progress to the full reverse tabletop with your hands on the floor behind you.
• Supported deep squat: sit with your hips supported by a low, sturdy surface, such as a stepper, yoga blocks, or low stool. Relax, breathe, and gently move your arms, widen your knees, and rotate from side to side. Gradually lower the support until you can squat independently, then progress to lowering slowly, holding at the bottom, and standing back up to build leg strength through your full range of motion.
• Horse stance: stand with your feet wider than shoulder-width and your toes pointing slightly outward. Lower your hips, keeping your knees pushed out over your toes and your chest upright. Use a chair for support if needed. Progress by lowering until your thighs are close to parallel with the floor. This strengthens your legs, glutes, and inner thighs while improving hip mobility and stability.
• Inchworm to cobra: stand tall, tuck your chin, and slowly roll your spine down towards the floor, bending your knees as needed. Let your head and arms hang, then roll back up one vertebra at a time. Progress by placing your hands on the floor and walking them forwards into a plank or cobra position, then walking them back and rolling up. This mobilizes your spine, lengthens your hamstrings and calves, and opens your hip flexors, abdomen, and chest.

For more on each of these plus visual demonstrations, enjoy:

Click Here If The Embedded Video Doesn’t Load Automatically!

Want to learn more?

You might also like:

Mobility For Now & For Later: Train For The Marathon That Is Your Life!

Take care!