This mobility flow is ideal for alleviating back, hip & knee pain plus enhancing lower body performance. Do it pre/post-workout or use it for active recovery on off-days.
For best results, first apply heat to the targeted areas and do the companion HIPS MASSAGE FLOW. Then hit these mobility drills in this exact order:
1.) Extended ROM (Range of Motion) Shin Box Mobility Flow
Use 2 thick and sturdy pads/pillows to elevate the knees. This will increase the hip flexion demands making this already challenging drill super challenging. Be sure to self-assist with a stick.
2.) Front-Foot-Elevated Kneeling Hamstrings Flow
First mix between flexing and extending the hips back and forth. Then floss the hip side to side. Finally, reach across the lead leg by rotating through the hips and upper back.
3.) Rear-Foot-Elevated Split Squat Mobility Flow
For best results, do this against a box/wall to maximize hip extension and plantar flexion. Pulls the ribs and shoulders down and crunch the abs to prevent any movement through the lower back.
4.) Quadruped Adductors Mobility Flow
This will mobilize the short and long adductors and fix imbalances between sides. Do the tighter side twice as often and twice as long.
5.) Quadruped Squat Mobility Flow
The wider the pads/knees, the bigger the stretch. This is best done with a profile view in the mirror so you can see your lower back positioning. Make sure to maintain a slight natural arch in the lumbar spine.
Though these drills are ideally done for 2-5 minutes/side, if you're tight on time just do a minute/side for a quick 10-minute flow. If you identify a drill or body zone that's particularly uncomfortable, do it EHOH (Every Hour On-the Hour) during working hours to fix it fast.
Focus on deep, elongated breaths: inhale through the nose into the belly and exhale through the mouth.
The companion ACTIVATION routine will be provided next week. Stay tuned!
PS- Any questions, just ask me in the comments section underneath this video.