Mobility

While the Fitness Centre was closed for the Covid-19 pandemic (March 15th to June 8th, 2020) we posted regular Mobility workouts for our members to keep active. These workouts are listed here:

 

ANKLE: Soleus Stretch (Thursday May 28th, 2020)

  • Attach a heavy band to the bottom of a post.
  • Put one foot in the band and make sure the band is around the very bottom of your ankle.
  • Load up the band and put your feet on a 8 to 10-inch high platform/box.
  • Make sure your foot is straight. Now push your knee forward by pushing your upper body into it and make sure your heel stays on the floor.
  • Hold the position for 2 minutes for each side.

ANKLE: Bottom Position of the Squat (Thursday May 28th, 2020)

  • Have your feet straight (toes must be pointing forward) and slightly wider than your shoulders.
  • Sit in the bottom position of squat with a bar across your thighs.
  • Hold this position for 5 minutes.

ANKLE: Bottom of the Foot Smash (Thursday May 28th, 2020)

  • Put a lacrosse ball under your feet. Place the other knee on the floor.
  • Hug the knee you have up and seesaw your foot on the lacrosse ball from your heel to your toes.
  • Cover the entire bottom of your foot.
  • Do this 2 minutes for each foot.

ANKLE: Hunting Around Restricted Spots (Tuesday May 26th, 2020)

  • Attach a band to the bottom of a vertical post.
  • Put one foot in and get the band around the very bottom of you shin.
  • Make sure your foot is flat and pointing forward. Put the other knee on the ground.
  • Search and hunt restricted spots and work them by moving your knee to different directions. Make sure your heel stays on the ground.
  • Add additional weight in you need.

ANKLE: Tibialis Anterior Stretch (Tuesday May 26th, 2020)

  • Sit on the ground and get your feet under your hips.
  • Lean back and lift your knees.
  • Hold your knees off the ground.
  • Hold this position for 2 minutes.

ANKLE: Tibialis Anterior Peel Away (Tuesday May 26th, 2020)

  • Get a pvc pipe under your shin about 2 inches below your knee.
  • Apply your weight on the pvc pipe and starting sawing.
  • Grind all the way down to your ankle.

ANKLE: Soleus Peel Away (Tuesday May 26th, 2020)

  • Sit on the ground and place a pvc pipe under your leg (the pvc pipe must be right below your calf muscle).
  • Place the other leg on top of the leg on the pvc pipe and apply force.
  • Start making circles and saw.
  • Turn your foot out and in and make circles and saw before moving down to a new spot.
  • Repeat the above procedure while moving towards the ankle.

LUMBAR SPINE: Unloading the Lower Back (Thursday May 21st, 2020)

  • Lay down on the ground. Hold your legs up in a way there a 90 degree angle in your knees and in your hips (the 90-90 position).
  • Open your arms and place them on the ground to the side of your body with your palms being on the ground.
  • Move your legs all the way over without getting your opposite hand off the ground (make sure your legs are still at the 90-90 position).
  • Stay in the position for 2 minutes.
  • When you want to get out of this position; move your upper body over towards your legs and then you can get out.
  • Do the above procedure for you other side.

LUMBAR SPINE: Jefferson Curls (Thursday May 21st, 2020)

  • Stand on a box and hold a light kettlebell with both hands in front of your body.
  • Bend over as much as possible without bending your knees and curl your spine.
  • Slowly go back to the upright position and set your shoulders back.
  • Do the above procedure 2 sets of 10 reps.

LUMBAR SPINE: Banded Hip Extensions (Thursday May 21st, 2020)

  • Attach a medium band to a vertical post as high as your hips.
  • Hold the band with both hands and then back up from the post to create some tension in the band.
  • Go to the hip hinge position and then go the upright position without bending your elbows.
  • Arms must be extended at whole time.
  • Do the above procedure 3 sets of 10 reps.

THORACIC SPINE: Rotation Exercise 1 (Tuesday May 19th, 2020)

  • Stand in front of a wall. You must have one foot space between your heels and the wall.
  • Rest your butt on the wall and go into the hinge position… make sure your back is straight.
  • Get one arm straight pointing down… your hand must be under your shoulder. Place the other hand behind your head.
  • Raise your bent elbow by rotating your spine: (1) make sure the arm that you are holding down is not moving, (2) you butt must stay on the wall, (3) you should not drop the knee in to accommodate.
  • Do the above procedure 3 sets of 10 reps for each side.

THORACIC SPINE: Rotation Exercise 2 (Tuesday May 19th, 2020)

  • Go into the split squat sit… the leg closer to the wall must be up and one-fist from the wall.
  • Place the palm of the arm closer to the wall on the wall in front of the shoulder. Make sure your arm is fully extended.
  • Make sure your sternum in pointing forward.
  • Move the hand up by raising your arm and continue behind your back. Your palm must stay on the wall at whole time (it’s like doing windmills).
  • Now move your hand back to where you started from. Your palm must stay on the wall at whole time.
  • Do the above procedure 3 sets of 10 reps for each side.

THORACIC SPINE: Stretch (Tuesday May 19th, 2020)

  • Attach two heavy bands on vertical posts higher than your shoulder height.
  • Move the opposite hand inside each band and walk away from the posts.
  • Bend your knees for stability.
  • Get your head in between your arms and squeeze your head with your arms. Let the band pull your arms.
  • Stay in this position for 2 minutes.

LUMBAR SPINE: the QL Stretch (Thursday May 14th, 2020)

  • Sit on the floor with your legs crossed.
  • Place your hand on the opposite knee and push.
  • Now raise the other arm all the way up over your head and reach over as much as possible.
  • Hold this position 2 minutes for each side.

LUMBAR SPINE: Strengthening the QL – Exercise 1 (Thursday May 14th, 2020)

  • Attach a medium band to a vertical post in a way it is shoulder height when you are kneeling.
  • Place the foot closer to the post in front. It must be flat and straight. The knee of the other leg is on the floor.
  • Move the opposite hand inside the band and hold both sides of the band. Now get your hands together with your fingers lacing.
  • Load up the band (make sure there is enough tension in the band) and hold your hands in front of your sternum.
  • Your sternum must be pointing forward. Push your hands out and then control while coming back to your sternum. Make sure you are not twisting towards the post.
  • Do this 3 sets of 10 for each side.

LUMBAR SPINE: Strengthening the QL – Exercise 2 (Thursday May 14th, 2020)

  • Attach a medium band to a vertical post in a way it is shoulder height when you are kneeling.
  • Place the foot closer to the post in front. It must be flat and straight. The knee of the other leg is on the floor.
  • Move the opposite hand inside the band and hold both sides of the band. Now get your hands together with your fingers lacing.
  • Load up the band (make sure there is enough tension in the band) and hold your hands in front of your sternum.
  • Your sternum must be pointing forward. Push your hands all the way up over your head and then control while coming back to your sternum. You must focus on maintaining an upright posture.
  • Do this 3 sets of 10 for each side.

LUMBAR SPINE: the QL Smash (Thursday May 14th, 2020)

  • Lay down on the floor with a lacrosse ball under your mid lower back about 1 inch to the side of your spine.
  • Start with knees bent and feet flat on the floor to get use to the lacrosse ball. Try to sink down on the ball.
  • Hog the knee (same as the side you have got the lacrosse under) and rock your pelvis.
  • Do the above procedure 2 minutes for each side.

THORACIC SPINE: Rhomboideus Smash (Tuesday May 12th, 2020)

  • Attach a light band to the bottom of a vertical post.
  • Lay down on the floor with a peanut under the mid section of your thoracic spine along the medial border of your scapula.
  • Hold the band with your opposite hand (your arm goes across your body) and make sure there is enough tension in the band.
  • Let the band pull your arm towards the post so your rhomboideus muscle is stretched.
  • Relax and sink down on the peanut and hold the position for 2 minutes.

THORACIC SPINE: Rhomboideus Stretch (Tuesday May 12th, 2020)

  • Attach a heavy band to a vertical post around your sternum height.
  • Hold the band with both hands.
  • Bent your both knees so you can have better stability.
  • Push your body away from the post so you can protract your scapula. Hold this position for about a second and then go back to the neutral position.
  • Do this procedure for 2 minutes.

THORACIC SPINE: Mobilization (Tuesday May 12th, 2020)

  • Lay down on your back on the floor.
  • Put your legs on a box with about 20 inches height: your knees and hips are at about 90-degree angle.
  • Make sure your pelvis, your whole spine and head are at neutral position.
  • Raise your arms in a way you get a 90-degree angle in your arms pits. Arms must be straight.
  • Your hands are 6 to 8 inches apart with palms facing each other.
  • Move your arms towards your head and get your hands as close as you can to the floor without bending your elbows.
  • Breathing pattern: inhale when moving the arms towards the head and exhale when going back to where you started.
  • Do the above procedure 2 sets of 20 reps.

LUMBAR SPINE: Longissimus Thoracic Smash (Thursday May 7th, 2020)

  • Lay down on the floor with a peanut under the top of lumbar spine.
  • Bend one knee and make sure the same foot is flat on the floor. This is the leg which is supposed to stay.
  • The other leg is straight on the floor. Focus on breathing and try to sink down on the peanut.
  • Lift you head and shoulders and then lift the leg that you have straight the floor (just hold the leg off the floor) and curl your toes (push your heel away from your body)
  • While holding your head and shoulders off, bring your knee to your chest and then get your leg straight again.
  • Do this 15 reps and then switch sides without moving up on the peanut (the peanut is in the same spot).
  • Now, move up on the peanut about an inch and repeat the above procedure.
  • Keep going to cover your lumbar spine.

LUMBAR SPINE: Gluteus Minimus Stretch (Thursday May 7th, 2020)

  • Lay down on your side. Rest your head on your lower arm.
  • You top leg must be bend with your knee on the floor in front of the lower leg.
  • Find the bony area on the side of your waist and press the top of the area as hard as possible with the thumb of your top hand.
  • While pressing the mentioned spot with your thumb: move your top leg backwards while your are extending your knee. The top leg must end up behind the lower leg.
  • As you are still pressing your thumb, move your top leg up about 20 to 25 degrees.
  • Now, you must move your knee back to where you had it on the floor: you just need to lower your leg towards the floor and at the same time flex your knee to end up on the floor in front of the other leg with your top leg being bent from the knee.
  • Do this 15 reps for each side.

LUMBAR SPINE: Banded Sit & Reach Stretch (Thursday May 7th, 2020)

  • Sit on the floor. Get one knee inside a light to medium band and them put the foot inside the other side of the band.
  • The leg with its knee inside the band is bent and the other leg must be straight on the floor.
  • Make sure your spine is at neutral position and ensure your shoulders are back.
  • Rotate your upper body and get your sternum pointing your foot.
  • Now, hold your both arms straight out and try to get your finger tips as close as you can to your toes.
  • Hold this position for 2 minutes and then switch.

LUMBAR SPINE: Pelvic Repositioning (Tuesday May 5th, 2020)

  • Lay down on your back.
  • Hold your both knees at 90 degrees: your feet are off the floor.
  • Hold your hands on your knees: one hand is going to push the knee, the other hand is going to pull the other knee.
  • You must resist when you are pushing and pulling your knees: you should not let your knees move in or out.
  • Hold the resistance for 5 seconds and relax.
  • Switch sides and repeat: do the above procedure 6 times.
  • Place your feet on the floor and make sure they are straight and flat.
  • Place a yoga block in between your knees and give it a squeeze.

LUMBAR SPINE: Mobilization – Supine Twists (Tuesday May 5th, 2020)

  • Lay down on your back and open your arms to the sides.
  • Hold your arms straight and put them on the floor with your palms facing down.
  • Bend your knees and get your feet flat on the floor.
  • Move your knees side to side and get them as close as you can to the floor without letting your arms get off the floor.
  • Let your lumbar spine and pelvic move freely.
  • Do the above procedure for 2 minutes.

LUMBAR SPINE: Mobilization – Tail Wag (Tuesday May 5th, 2020)

  • Go into your all four position: hands on the floor under the shoulders, knees on the floor under hips.
  • Make sure your spine is at neutral position.
  • Get your feet off the floor: knees at about 60 degrees.
  • Push your hands into the floor and swing your feet side to side by pivoting on your knees.
  • Let your lumbar spine and pelvic move freely.
  • Do the above procedure for 2 minutes.

THORACIC SPINE: Banded Stretch (Thursday April 30th, 2020)

  • Attach a light band to a vertical post about elbow height.
  • Move one arm inside the band in a way the band goes around the elbow. You need to make sure there is enough tension in the band.
  • Place your elbow (the one with the band around it) on a bench (around 20-inch high), then bend it and place your hand on the back of your head.
  • The other hand must be on the ground for stability.
  • Stick your hips out and let your body sink towards the ground.
  • Hold this position for 2 minutes for each side.

THORACIC SPINE: Rotation Under Load (Thursday April 30th, 2020)

  • Attach a light band to a vertical post about elbow height.
  • Move the opposite arm inside the band in a way the band goes above the elbow.
  • Get your hand over the band and then under it so the band can go around your forearm and the place your hand on the back of your head (the other hand is on the ground behind the band for stability).
  • Let the band pull your elbow towards the post: your elbow is pointing the ceiling.
  • Move your elbow down and touch the ground with your elbow and then let the band do its magic by pulling your elbow up.
  • Do the above procedure for 2 minutes for each side.

THORACIC SPINE: Extension (Thursday April 30th, 2020)

  • For this exercise you need: a light band, a foam roller and a bar.
  • Double up the band and move your both arms inside it. The band must be just lower than your elbows.
  • Lay down on the ground with the foam roller under the top of your thoracic spine.
  • Move your head and shoulders towards the ground and grab the bar. Your knees are bent and feet must be flat on the ground. Your hips are held off the ground.
  • Try to have your hands as wide as possible on the bar and make sure your elbows are locked.
  • After about 20-30 seconds try to sink down and place your hips on the ground.
  • Hold this position for 2 minutes.

THORACIC SPINE: Cat to Camel (Tuesday April 28th, 2020)

  • Go into all 4 position: hands on the ground under shoulders, knees on the ground under hips.
  • Make sure your spine is at neutral position.
  • Curve your spine by pushing it towards the ceiling and get your head in between your arms (camel position).
  • Move your spine down and after passing the neutral position keep pushing it towards the ground. While doing that get your head out (cat position).
  • Hold each position for about a second and then move slowly towards the other position.
  • Move in between these two position for about 2 minutes.

THORACIC SPINE: Pulling the Bow String (Tuesday April 28th, 2020)

  • Go into all 4 position. Hold one hand on the ground and place the other one behind your head. Make sure your bent elbow is pointing down.
  • Push the hand which is on the ground into the ground and at the same time move the bent elbow up exactly like the way you would pull a bow string.
  • Hold the top position for about a second and then slowly go back to the bottom position.
  • Do the above procedure 20 reps for each side.

THORACIC SPINE: Over Head Half Circles (Tuesday April 28th, 2020)

  • Lay down on the ground on your side. Hold your legs together (one leg is on top of the other one).
  • Bend your knees and move them towards your chest. Make sure your knees are higher than your hips.
  • Get your arms straight out in front of your sternum. The lower arm must be rested on the ground.
  • Move the top arm up towards your head and then all the way out to the other side. While doing that you must be moving the top shoulder towards the ground behind your body.
  • Try to get your arm as close as possible to the ground. It would be ideal if you can touch the ground.
  • After you reach the end position, do the same thing going back to get your arms together again.
  • Do the above procedure 15 reps for each side.

SHOULDERS: Joint Capsule Mobilization (Thursday April 23rd, 2020)

  • Attach a light to medium band to the bottom of a vertical post.
  • Lay down on your back and put the arm closer to the post inside the band.
  • Move the band up high and move away from the post to create tension in the band. The band should be above your biceps.
  • Hold your arm straight beside your thigh. Now, move your arm 60 degrees away from your body and 30 degrees up. This is the position where there is least tissue tension so you can tackle the joint more effectively.
  • Hold your arm as described above, bend you elbow and hold just about your wrist with the other hand.
  • Twist away from the post: it doesn’t have to be a big one, 5 to 10 degrees would be enough.
  • Hold this position for about 2 minutes for each side.

SHOULDERS: Stretch for Rear Deltoid, Infraspinatus, Teres Minor and Teres Major (Thursday April 23rd, 2020)

  • Attach a light to medium band to a vertical post just below the shoulder height.
  • Move one hand in the band and grab both sides of the band.
  • Make sure your arm is straight and you are standing upright (your spine should be straight) and move away from the post to create some tension in the band.
  • Rotate towards the arm with the band: if your left hand is in the band, you must rotate to your left to get the post to your right and get your left arm across your body.
  • Adjust the tension now: if you need to go a little bit further or closer to the post, this is the best time to do so.
  • Hold this position for 2 minutes for each side.

SHOULDERS: CNS Reset for Shoulder Flexion (Thursday April 23rd, 2020)

  • Go to your high plank position: Hands must be under your underneath your shoulders. Arms must be straight, so is the whole entire body.
  • While holding the spine straight, start moving your hips up and get your head in between your arms. Make sure your arms are still straight.
  • Push your head towards the ground as you are trying to reach a higher position with your hips.
  • When you reach the end range of motion, hold the position for a second and move back to the start position (high plank position).
  • Repeat the above procedure 15 to 20 times.

SHOULDERS: Peeling Off Tissues Around First Rib (Tuesday April 21st, 2020)

  • You are going to need to use a piece of pvc for this exercise. If you don’t have one, use your broom instead!
  • Place you pvc on the ground and fix one end against the wall.
  • Lay down on the ground and place the other end of the pvc in the notch (notch is located at bottom of your neck, above the manubrium of the sternum and in between the two clavicle). Now, bend your knees and have your both feet flat on the floor.
  • Push with your legs against the towards the wall so the pvc can reach your first rib (first rib is right under the notch).
  • Hold your arm straight beside your body with palm facing the ground.
  • Slowly, move the arm up as much as possible to reach the end of available ROM for shoulder flexion and then go back towards the where you started.
  • Do the above procedure 2 minutes for each side.

SHOULDER: PNF Stretch For Shoulder Rotators Under Mobility (Tuesday April 21st, 2020)

  • Attach a light band to the bottom of a vertical post.
  • Put your hand in the band and lay down on the ground on your side. The arm with the band should be straight and under your body. You must also have tension in your band so it can pull your arm back towards the post.
  • Put a peanut under your armpit. You are supposed to have the peanut up high to target the Teres Major and Teres Minor.
  • Apply your weight on the ball and pull the band by moving your arm forward without bending your elbow (hollow rock position).
  • Hold the hollow rock position for 5 seconds and then relax and let the band pull your arm back.
  • Move up on the ball so the peanut would move down about half an inch.
  • Repeat the above procedure to get to the bottom end of your lats.

SHOULDER: Stretch for the Longer Head of Biceps Brachii (Tuesday April 21st, 2020)

  • Adjust a bar at your belly button height.
  • Use a light band and double it up. Move your both arms in the band in a way you have the band behind your body. The band must be under your both elbows.
  • Stand upright with the bar behind you.
  • Grab the bar with both hands: make sure your both elbows are locked and you have tension in the band.
  • Move to the bottom position of lunge and push your sternum out: make sure your elbows are still locked.
  • Stay in this position for 2 minutes.

SHOULDERS: Peeling the Rotators (Thursday April 16th, 2020)

  • Stand and place one end of a pvc pipe in front of one of your feet.
  • Run the pipe across your body in a way the other end of the pipe goes in the arm pit of the other side of your body.
  • Place the top end of the pvc pipe on the top end of your lats.
  • Bend your elbow 90 degrees and hold it as high as your shoulder.
  • Apply your weight on the pipe and move your hand up and down by internally and externally rotating your humerus.
  • Make sure to cover the whole entire range of motion going up and down.
  • Do above procedure 15 times for each side.

SHOULDERS: Rotator Stretch (Thursday April 16th, 2020)

  • Attach a band to a vertical post as high as your height.
  • Move you arm inside the band in a way the band is placed just under your elbow.
  • Raise your arm and bend your elbow so you can put your hand behind your neck (the post is behind you).
  • Make sure your elbow is pointing up in this position (your upper arm must be close to your head).
  • Move away from the post in order to create a little bit of tension in the band.
  • Do not fight the band and let it pull your arm: hold your spine at neutral position to avoid hyper extension in your spine.
  • Stay in this position for 2 minutes.

SHOULDERS: Re-positioning the Humerus (Thursday April 16th, 2020)

  • Stand tall with your back against the wall: make sure your head, both shoulders, thoracic spine and your hips are on the wall.
  • Put your arms on the wall to the sides of your body with your elbows bent: Elbows must be on the wall almost as high as sternum. Palms must be facing in.
  • Raise both arms slowly and make sure your whole entire arms are still on the wall.
  • After your go past your shoulders, your elbows will start to come off the wall.
  • As you are going further up, it is going to be impossible to hold your elbows on the wall. While focusing on your index fingers to hold them on the wall, try to get your elbows closer to each other.
  • Following this instruction, raise your arms as much as possible. You must stop when you reach a point where the index fingers are getting off the wall.
  • Do the reverse going back towards the start position.
  • Make sure to do the motion slowly on the way up and down.
  • Do this 8 times.

SHOULDERS: Internal/External Rotations (Tuesday April 14th, 2020)

  • Lay down on your back.
  • Move your arm to the side, bend your elbow at 90 degree angle and have it leveled with your shoulder.
  • Try to move your palm as close as you can to the ground without raising your shoulder.
  • Now, try to raise your forearm and get the back of your hand as close as you can to the ground.
  • Cover the whole entire available range of motion.
  • Do the above procedure 15 times for each side.

SHOULDERS: Smash (Tuesday April 14th, 2020)

  • Lay down on your back with a lacrosse ball under your shoulder blade.
  • Move on the lacrosse ball to get the ball below the shoulder blade.
  • Focus on breathing to get use to the lacrosse ball and try to let your body sink.
  • Movement 1: Raise your arm sideways all the way up to your head and the move it back to your thigh.
  • Movement 2: Hold your arm pointing the ceiling and then move it down to the side and then move it back to where you started.
  • Movement 3: Raise your arm in front of your body and go ll the way up to your head and the move it back to your thigh.
  • Do all the above procedure for 2 minutes for each side.

SHOULDERS: Stretch (Tuesday April 14th, 2020)

  • Attach a band as high as your sternum to a vertical post.
  • Hold the band with your hand and hold your arm straight (if you have the post to the left of you, hold the band with your left hand).
  • Move away a little bit from the post to create some tension in the band.
  • Rotate towards the other side: in this position your arm is behind your body.
  • Hold this position for 2 minutes.

SHOULDERS: Joint Capsule Mobilization – exercise 1 (Thursday April 9th, 2020)

  • Attach a light band to a solid base above your head.
  • Move one of your hand inside the band in a way you see the band around your wrist.
  • Move away from the base and turn to get the arm which is attached to the band across your chest.
  • Go to the hip hinge position and let the band pull your arm (scapular is dislocated and has gone to the side).
  • Pull your scapular to its original place (towards the other scapular) by moving your shoulder up and getting it leveled with the other shoulder.
  • Do the above procedure 12 to 15 times for each side.

SHOULDERS: Joint Capsule Mobilization – exercise 2 (Thursday April 9th, 2020)

  • Attach a light band to a solid base above your head.
  • Move one of your hand inside the band in a way you see the band around your wrist.
  • Walk away from the base and get the arm which is attached to the band over your head.
  • Move the opposite foot in front of the other one, make sure your sternum is pointing forward and let the the band pull your arm (scapular is dislocated and has gone up).
  • Pull your scapular down to its original place by moving your shoulder down and getting it leveled with the other shoulder.
  • Do the above procedure 12 to 15 times for each side.

SHOULDERS: Joint Capsule Mobilization – exercise 3 (Thursday April 9th, 2020)

  • Attach a light band to a solid vertical base as high as your sternum.
  • Hold the band with both hands and walk away from the post (your sternum must be pointing the post).
  • Arms are almost straight: elbows are slightly bent.
  • Make sure your spine is at neutral position.
  • Let the band pull your shoulders forward (scapulars are dislocated and have gone to the sides).
  • Move your shoulders back by squeezing your scapulars.
  • Do the above procedure 12 to 15 times.

HIPS: Hip Adductor Stretch (Tuesday April 7th, 2020)

  • Lay down on the floor.
  • Get your legs straight on a wall and make sure the hips are against the post.
  • Move your legs out, curl your toes and let the gravity pull your legs towards the floor.
  • If you need to apply more force, place your hands inside your knees and push them towards the floor.
  • Stay in this position for 2 minutes.

HIPS: Hip Abductor Stretch (Tuesday April 7th, 2020)

  • Sit in a chair and go into the figure 4 position (in case of using a band: have it around your back and put your knees inside the band).
  • Hold your shin with both hands (do not push your knee with your hands).
  • Make sure your spine is straight.
  • Bend over from the hips and get closer to your legs.
  • Stay in this position for 2 minutes.
  • Do the above procedure for the other leg.

HIPS: Hip Abductor Stretch (Tuesday April 7th, 2020)

  • Go into the pigeon position using a chair: the leg in front must be in a chair.
  • First 30 seconds: hold the weight of your upper body with your arms and get use to this position.
  • Second 30 seconds: make sure your sternum is pointing forward and then bend over into the leg in front of you and then move back to the start position.
  • Third 30 seconds: twist 45 degrees out and then bend over into the leg in front of you and then move back to the start position.
  • Forth 30 seconds: twist 45 degrees in and then bend over into the leg in front of you and then move back to the start position.
  • Do the above procedure for the other leg.

HIPS: Hamstring Stretch (Thursday April 2nd, 2020)

  • Lay down on the floor.
  • Get one leg straight on a vertical post and make sure the hips are against the post.
  • Curls the toes towards your body.
  • Perform leg presses by flexing and extending the hip and knee of the other leg.
  • Do this 20-25 times and then switch.

HIPS: Quadriceps PNF Stretch (Thursday April 2nd, 2020)

  • Stand in front of the wall (you must have your back against the wall).
  • Place one knee on the floor and bend it (use a cushion under the knee for comfort).
  • Get the top of same foot on the wall (the knee must be bent).
  • Place the other foot flat on the floor in front of the knee which is one the floor.
  • Get the spine straight and your hips squared off.
  • Use contract-relax technique: 5 cycles.
  • Move the hips closer to the wall and repeat the procedure.

HIPS: Hip Adductors PNF Stretch (Thursday April 2nd, 2020)

  • Get your knees inside the band and sit on the floor.
  • Go to butterfly position and stay in this position for 30-45 seconds.
  • Apply force on your knees by your hands and try to get them closer to the floor and resist (so your knees don’t move).
  • Relax and move your knees closer to the floor.
  • Repeat the above procedure to get the knees as close as possible to the floor.
  • Hold the furthest position for 30 seconds.

HIPS: Re-position the Pelvis (Thursday March 26th, 2020)

  • Lay down on your back.
  • Hold your legs off the floor: knees and hips must be held at 90°.
  • While holding your legs off the floor, your knees must be hip width apart.
  • Hold your knees with hands.
  • Take a big breath in.
  • On the exhale: pull one knee towards your chest and push the other one away and resist (you shouldn’t see your knees move).
  • Release in the end of the exhale.
  • Do the above procedure 5 times and then switch the directions of the force and do another 5 times.

HIPS: Gluteus Maximus Smash (Thursday March 26th, 2020)

  • Put a lacrosse ball under butt.
  • Actively look for restricted areas.
  • Use contract-relax technique: 5 cycles.
  • Perform windshield: rotate femur internally and externally by swinging the shin.
  • Search for another restricted area and follow the above procedure.

HIPS: Hamstring Smash (Thursday March 26th, 2020)

  • Adjust a bar at hip height.
  • Get one leg over the bar: bar must be located at top of thigh. The other leg is on the ground.
  • Use contract-relax technique: 5 cycles.
  • Perform windshield: rotate femur internally and externally by swinging the shin.
  • Do knee flexions/extensions.
  • Search for another restricted area and follow the above procedure: move towards knee.

Read THIS ARTICLE and find out why your body will THANK YOU.