The Couch Stretch
Ah, the most famous mobility technique on the planet. If you haven’t heard of it you’re missing out. This is the most readily available technique with no equipment needed that you can do just about anywhere. Whether you’re waiting for your girlfriend in the bathroom, watching television or you’ve just been sitting at your desk all day this mobilization is super effective for breaking up stiffness in the front of your hips and quads. Try it different places and you’d be amazed by the looks you receive.
Most athletes we meet with for the first time have difficulty even getting into the proper position, holding it for a long period of time is a different story, but needed. Unlike the classic standing quad stretch this variation allows athlete’s to hit end-range knee flexion and hip extension, which means you’re actually making effective change.
Biggest Issue – getting into the mobilization. If you find it difficult keep your opposite knee flat on the ground like in picture below. Overtime the business in the front of your hips will get back to normal. Remember to keep your butt engaged.
T-Spine Smash
After a long day at the office do you ever feel like your upper back is thrashed? The unavoidable computer desk position can get the best of anyone. Grab a roller and hit a simple T-spine smash. This mobilization is what we call a “global extension exercise,” which means we’re not targeting just one muscle group, but the entire soft tissue of the upper back.
You’ll need a foam roller, rumble roller or PVC roller to execute this mobilization. The key here is to be deliberate with your smashing. Squeeze your arms around your chest and keep the roller at the base of your ribcage. Start by arching the back and fully extending over the roller. After that you can move left in right while keeping the tissues tack down. Trust me you’ll feel all loosened up even after just two minutes.
Biggest Issue – people rolling back and forth aimlessly with no intention. Walk into many gyms and you’ll see people chatting it up and hanging out on their rollers. The point is not to roll like crazy, but to find a trouble spot, elevate the hips and add pressure.
Plantar Surface Foot Roll
When your first steps out of bed feel like you’re walking on glass there’s an issue. Plantar Fasciitis is an annoying injury that can happen to just about anyone. It’s a result of the plantar surface getting so stiff and inflamed that pain becomes present. There are a number of reasons to why it happens, but one of best ways to free yourself is by rolling out your feet. It also feels really wonderful too.
To execute you’ll need a lacrosse ball. That’s a two-dollar investment folks, two dollars that will change your life. Focus on putting pressure down on the lacrosse ball as you move your foot horizontally up the foot and then vertically. By varying the pattern and spending time you’ll break up all the tissue. Don’t wait until your foot hurt, hit this mobilization daily while your at your desk or in your home.
Biggest issue – not focusing on hot spots or placing enough pressure onto the lacrosse ball. In order to effectively make some change you need go after the tight spots and contract and relax when you find them. You’ll be surprised by the impact loose feet make on your entire system.
All of these techniques were adapted from Kelly Starrett’s, Becoming a Supple Leopard. For more information check out mobilitywod.com. I’ve chosen these for the simple fact they’re extremely effective, quick and simple for anyone to execute on a daily basis, enjoy!