Go-Go-Go! “I know, I should go to yoga”
Today I want to stress the importance of a proper warm-up and mobility exercises. It is important to do 15 Minutes of Mobility both before AND after any activity. If you do 15 Minutes of Mobility in a mindful way, you’ll get 10x the gain from your workouts and you’ll get fewer injuries!
I call it “too-much-of-a-good-thing” syndrome.
We love climbing and skiing so much. These activities calm our minds and feed our souls. But too much repetitive movement can create structural imbalances. And left uncorrected, these imbalances can lead to pain and injury. In addition, most of us sit too much: 10 – 12 hours a day on average.
If you don’t know by now, sitting is horrible for you:
So, even if you think you’re active, you probably sit too much. Even if you always exercise after work and hit it hard on the weekends–you still probably commute to work sitting and drive a desk all day.
Loss of mobility causes pain whether it is in the back, neck, shoulders, or hips. Loss of mobility creates range-of-motion issues, muscle imbalances, and joint stress.
15 Minutes of Mobility Exercises
Doing these exercises will create a neuromuscular stimulus that turns on under-performing muscles and “chills-out” overactive muscles, increasing mobility over time.
Execute the movements precisely. Stay in alignment and build balanced strength. As a result, you’ll be stronger and with the added benefit of decreasing your risk of injury.
Remember quality over quantity. Smarter, not harder, creates results.
(Don’t do any of these exercises if they cause pain.)
Before activity stretches should be dynamic: move in and out of the stretch, holding for 3 – 5 secs and repeat 10+ times.
After activity stretches should static: hold for 30+ sec to lengthen the muscle. Longer stretches fatigue muscles, so they shouldn’t be done before training or activity.
15 Minutes of Mobility
Hold spine in neutral and the core stable so that your back doesn’t arch.
If these are easy, lay on a bench or foam roller to increase the available range of motion.
1) Chest Opener
15 Minutes of Mobility Exercises – chest opener
2) Elbows at Sides
15 Minutes of Mobility – elbows at sides
3) Overhead Reach
15 Minutes of Mobility – overhead reach
4) Shoulder Openers Video
For all stretches maintain a neutral lumbar spine and do not mash low back into the floor
1) Single-Leg Hamstring Stretch (Use a squat rack or door jam.)
15 Minutes of Mobility – single leg hamstring stretch
2) Hip Opening
15 Minutes of Mobility – hip opening
3) Lying On Back Twist
15 Minutes of Mobility – back lying twist
4) Hip flexor (lie on bench, bed or chair)
15 Minutes of Mobility – hip flexor stretch
5) Frog stretch
15 Minutes of Mobility – frog stretch
6) Quad stretch
15 Minutes of Mobility – Quad Stretch
7) Calf stretch (Ideally on a ramp but a step will work as well.)
15 Minutes of Mobility – calf stretch
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