Why Women Should Stop Strength Training Until They Can Do This

Mobility coach Alisa Zuravskaja guides us into greater flexibility, comfort, and stability: 

Strength can be worse than useless without mobility

Strength is great, but not if you’re just strong enough to injure yourself.

So, instead, mobility becomes key, and this is what’s recommended here:

• Hip hinge: push your hips back with your knees slightly bent, keeping your spine long and chest lifted, and feel the movement in your glutes and hamstrings rather than your lower back.
• Squat: stand with your feet hip- to shoulder-width apart and toes slightly turned out, then squat while keeping your knees aligned over your toes rather than allowing them to collapse inward.
• Single-leg balance: stand barefoot on one leg with your standing knee slightly bent and hips level, aiming to maintain your balance for 30–60 seconds, or 10–30 seconds with your eyes closed (safely, please!)
• Overhead reach: stand against a wall with your lower back pressed toward it, then raise both arms overhead to touch the wall without arching your lower back or flaring your ribs.
• Deep core (dead bug): lie on your back with your arms pointing toward the ceiling and knees bent at 90 degrees, press your lower back into the floor, then slowly extend your opposite arm and leg without allowing your back to lift.
• Deep squat: squat as low as you comfortably can with your heels down and chest lifted, aiming to hold the position for 30 seconds without rounding your back or holding onto support.

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

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Want to learn more?

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Take care!