Aches and pains add up as we get older. But it’s not our age we should blame.
We instead need to assess our previous injuries and the rehab we did.
As well as the PREHAB we are currently doing.
Because we can never stop doing what makes us better.
Use it or lose it.
Hey guys, it’s Cori from Redefining Strength where we help you move, feel and look your best at any and every age.
Maintaining our mobility means constantly working on our mobility.
But it doesn’t have to mean stretching for hours or full recovery sessions each and every day.
Even 10 minutes as our warm up can really add up AND even help us get more out of our training sessions.
That’s why I want to share 9 moves that address not only commonly tight muscles but also help improve your joint mobility and stability.
These moves cover the full 3-part prehab process of foam rolling, stretching and activation.
This process is so key because the foam rolling helps start to relax tight and overactive muscles so you can then stretch to restore muscles to their proper length tension relationships while mobilizing those joints before you include activation exercises to engage underactive muscles and improve your mind-body connection.
And at the end of this video I’ll share a quick mobility series combining all 9 moves!
So let’s start with 3 amazing foam rolling moves.
First up is Peroneal Foam Rolling.
Your feet and ankles are your foundation. Immobility there can lead to movement compensations up your body.
And that ankle-butt connection is so key.
It’s why we need to address any previous ankle injuries or we may end up with hip, lower back or SI joint aches and pains.
That is why Peroneal Foam Rolling is often an important move to include.
To do this move, a ball works best. Place it on the ground and then relax your leg open so that the outside of your shin is pressed into the ball. Press down into your leg as you start the ball in the top part of the outside of your lower leg.
Circle your foot to create tension and relax it as you press into the ball and breathe.
Then move the ball down to another spot along the outside of your leg and repeat.
Move #2: TFL Foam Rolling
Hip pain, lower back pain, IT Band and even knee issues seem to add up more and more as we get older.
That’s why often we want to focus on our hip mobility and foam rolling our TFL or tensor fasciae latae.
This hip flexor muscle can not only hinder our glute medius from firing correctly, which can lead to hip stability issues, but it can create tension through our IT Band which can even create ankle aches and pains.
To roll out your TFL, a ball works best. The larger or softer the ball, the less it will dig in and if a ball is too much pressure you can start with a roller.
To locate your TFL, lie on your back and place your hands at the side of your pelvis toward your hip bones and then rotate your foot inward. You should feel your TFL flex (this also shows you the far reaching connection this muscle has).
Then move to your side, placing a ball below that muscle and relax over the ball.
Breathe as you hold. You can lift and lower your leg to tense and relax the muscle to help it release.
Move #3: Chest Foam Rolling
Finding after years of hunching over your computer, your posture has become more slouched?
Upper back, neck or shoulders tight and achy?
Then you don’t want to ignore relaxing those pecs!
Tight chest muscles can perpetuate that rounded posture and even restrict your scapular movement, or the movement of your shoulder blades, which not only perpetuates the hunched look but also can lead to neck, shoulder and upper back aches and pains.
While we may feel like there are always trigger points in our upper back, part of that may be due to muscles being overstretched because of our pecs being tight!
To roll out your chest, a ball in a doorway is often most comfortable and easiest to control.
Stand with the ball right inside that shoulder joint under your collarbone and press your chest into the ball in the doors edge. Using a doorway allows you to reach that same arm up in front of you as you hold and apply pressure.
Reach your arm up overhead as you breathe and hold on the spot. You can also move your arm open to the side to stretch and relax.
Then adjust the ball, working down toward your armpit or even toward your sternum.
BUT be careful as you move away from the meatier part of the muscle.
You do want to be gentle as you work along the pec toward your sternum.
You can spend 90% of your focus around that shoulder joint where you will even hit that pec minor!
After foam rolling, you will want to include some stretching.
Especially if you are stretching prior to your workout, you want to include moves that will help you warm up and begin to mobilize those joints, working to improve your range of motion.
The next move we’ll look at is the Ankle Mobility And Groin Stretch.
This is a great move to start working on your ankle dorsiflexion of the ability to draw your toes up toward your shin.
Especially if you’ve worn heels for decades or been an endurance athlete, you don’t want to ignore this amazing ankle stretch!
This is key if you want an efficient running gait or to be able to squat lower without hip or knee pain!
This move will also address your adductor flexibility and help you start to engage those glutes to stabilize your hips.
To do this stretch, set up half kneeling on the ground and move that front foot so it is in line with your back knee and facing perpendicular to that back leg, pointing out.
You want your knee to be in front of your ankle, although you can adjust the position based on your ankle mobility.
Squeeze that front glute to pull the knee open and in line. Then shift your weight to drive that knee forward over that toe without letting your heel lift. Then press back.
Do not rotate toward that leg as you shift laterally.
If this is too much pressure, move your knee back to be in line with your ankle.
Or if you can’t kneel, try standing instead while still focusing on that shift to drive the knee past your toe.
Move #5: Bench Hip Stretch
Lower back, hip and knee pain is something so many of us will experience in life and it is often due to hip flexor tightness and a lack of glute activation.
This hip flexor stretch allows you to focus on activating your glutes to stretch your hips while addressing each side independently.
And by lying on the bench, you help yourself avoid arching your lower back to compensate instead of actually stretching out and mobilizing those hips!
If you don’t have a bench you can do this off a couch, coffee table or even your bed!
To do this stretch, lie back on a bench with the bottom of your butt right at the edge and one leg hanging down toward the ground. This knee will be bent to about 90 degrees.
Bend the other knee and hug it in slightly toward your chest.
Holding that knee in, tuck the other knee up toward your chest, then focus on engaging your glutes to drive that heel back down toward the ground as you extend the leg back down. Feel your butt even kind of lift you a bit on the bench as you extend that hip and feel the stretch.
Pause then tuck the knee back in and repeat.
Move #6: Active Foam Roller Star Stretch
A lack of thoracic mobility as we get older can lead to that humped back posture that non of us want.
And it can also lead to neck, shoulder, upper back and even LOWER back aches and pains.
For instance, a lack of proper thoracic extension can lead to shoulder pain when overhead pressing or us even arching our lower backs to compensate and seek out mobility since we can’t properly extend our mid and upper backs!
This star stretch variation is a great way to really isolate and mobilize our thoracic spine as it is even easy to cheat in other spinal stretches and get mobility from other areas.
To do this stretch, a roller works best although you can put a yoga block or even books to hold your knee on to help isolate your thoracic spine.
Bend your hip to about 90 degrees and place your bent knee on the foam roller to the other side of your body. Pull your knee across your body and press your opposite hand down into your knee to help stabilize.
Put your other hand behind your head. Touch that elbow in front of your face, across your body.
Then, pulling with your back, open that elbow up and open and down toward the ground, opening your chest up toward the ceiling.
Make sure you aren’t just flapping your arm but twisting through your spine. Exhale as you try to relax the back of your shoulder toward the ground then rotate closed and repeat.
Move slowly and really focus on your chest stretching as you engage your back to twist open. Don’t let your knee come up off the roller or block.
After you’ve done your stretching, you then want to focus on activation exercises to establish that mind-body connection and really engage those muscles to feel them working.
Move #7: Single Arm Scapular Push Ups
Scapular control is key if we want to avoid neck, shoulder, upper back and even elbow aches and pains.
It is also key if we want to lift more or achieve that first full pull up!
And being able to truly isolate and control each shoulder blade is key, especially if we’ve had previous injuries that may make us compensate and end up overusing the other side.
This move will really help you focus on that scapular retraction with a very isolated exercise that takes out elbow flexion.
To do this activation move, set up facing a wall and place one hand on the wall at about shoulder height. Your arm will be straight and make sure you aren’t shrugging.
Then keeping your shoulders down and arm straight, but elbow not locked out, pinch your shoulder blade toward your spine.
Do not try to make the move bigger than it is and bend your elbows.
Draw the shoulder blade toward the spine, then push the wall away to draw the shoulder blade back forward.
Focus on this move being small and your upper back working.
Move #7: Side Plank Clams
Core work is key. Most of us even seek out ways to include more. Because our core is the link between our upper and lower bodies, it is key we keep it strong to properly transfer force and react quickly in every day life.
And moves like the side plank clam not only help us avoid spinal issues and back pain but also help improve our shoulder and hip stability.
This move will really target and activate your lats, obliques and glute medius.
To do this activation move, set up in a side plank position with your elbow under your shoulder and your knees bent and legs stacked.
Turn your top foot down in front of your bottom foot.
This internal rotation of your lower leg will help you better target that glute medius without your TFL taking over.
Then as you lift up into the side plank, open that top knee up toward the ceiling. Press your hips forward as you lift and feel your obliques also working to drive that bottom hip up.
Make sure to engage your upper back to support your shoulder.
Do not rotate open with this move, but almost try to stop the leg opening up wider with the side of your butt. Feel your bottom glute medius also working to lift you into the side plank.
Then lower the top leg down as you come back close to the ground and repeat. You can fully lower down but try not to just slump out of the move but maintain some tension.
To modify, you can put your elbow up on a stair or block for a slight incline.
Because the clam itself is an often misused move, I will below to a video with more tips to optimize this exercise, especially if you struggle to activate your glute medius!
So many of us struggle to properly engage our glutes, which results in lower back, hip and knee pain…not to mention even ankle issues and injures.
And often, because we aren’t able to engage our glutes optimally, we compensate and rely on our hamstrings.
When our hamstrings start to take over, we can end up with hamstring pulls and strains not to mention perpetuate our back and knee pain.
That’s why moves like the reverse hyper, where we can isolate our glutes and learn to engage them FIRST, are key to include. And doing a single leg version helps you address both side independently.
To do this activation move, lie face down on the ground and relax your chin or forehead into your hands. Bend one knee to about 90 degrees with the heel up toward the ceiling.
Drive that heel up as you press your pelvis down into the ground. Feel your glute lift your quad up as you hyperextend your hip.
Do not arch your lower back or use it to lift and keep your hamstring relaxed, even relaxing your foot if needed.
Focus on your glute lifting and then stopping the move. Pause at the top and lower down.
This isn’t a big move so don’t try to cheat and make it bigger.
Because this move is deceptively challenging if your hamstrings want to compensate, I will link to a video below with more tips and common mistakes.
Now….How can you include these 9 moves in a quick series?
Set a timer for 30 seconds and perform one round through the series. If you’re really focusing on doing this as a warm up, you may consider two rounds through the last 3 activation moves only.
SERIES: 30 seconds per side Peroneal Foam Rolling 30 seconds per side TFL Foam Rolling 30 seconds per side Chest Foam Rolling 30 seconds per side Ankle Mobility And Groin Stretch 30 seconds per side Bench Hip Stretch 30 seconds per side Active Foam Roller Star Stretch 30 seconds per side Side Plank Clams 30 seconds per side Single Arm Scapular Push Ups 30 seconds per side Single Leg Reverse Hypers
For more mobility moves and more on the full 3-part prehab process, check out this video with a full body fix next…
The more you can lift, the faster you can run and the further you can cycle!
Basically the STRONGER YOU ARE!
Strength is not just about brute force but also about neuromuscular efficiency – how quickly can you recruit the CORRECT muscles to perform a movement and produce force.
That’s why it is key we include exercises to really improve that mind-body connection and make sure we are able to engage the correct muscles whenever we need.
Because as much as we focus on form, proper form does NOT always mean you’re engaging the correct muscles.
Actually often the more experienced a lifter you are and the more athletic you are, the more you can mimic a proper looking movement pattern while compensating and recruiting the incorrect muscles to do so.
This can not only result in injury but often holds us back from lifting as much as we truly can.
It prevents us from being as strong as possible because we aren’t using muscles efficiently together. We aren’t making the correct muscles pull their own weight.
That’s why you need to include some isolation moves to activate those underactive muscles and make sure you’re engaging the correct muscles at the proper times.
One muscle that often needs to be the focus of our activation work is our GLUTES.
Our glutes are commonly underactive due to our modern lifestyle.
So focused activation work can help us improve our mind-body connection to better recruit our glutes during compound lifts and when we run or cycle.
One of my favorite moves, and a very basic and often underutilized move, is the Single Leg Bent-Knee Reverse Hyper.
This move is fundamental if you want to improve your hip extension and focus on isolating those glutes.
And it’s a really great way to test if your hamstrings tend to want to take over and compensate for your glutes.
Often our hamstrings can become synergistically dominant for underactive glutes and that can result in hamstrings strains, lower back, hip and knee pain.
So if you tend to feel your hamstrings even during moves like glute bridges? You need to give this reverse hyper variation a try.
To first test your glute activation, lie face down on the ground. You can relax your chin on your hands as you straighten both legs out. Then bend one knee to about 90 degrees. Flex that foot. Do not curl the heel in toward your butt as this will engage your hamstrings.
Then drive your heel toward the ceiling and extend your hip.
What do you feel firing first? Do you feel your hamstring first or your glute?
Do you feel both? Or can you just isolate your glute?
If you can just isolate your glute fabulous! Do 15-20 reps and pause at the top to really establish that mind-body connection and even get a little pump going.
If you can’t feel your glutes, try adjusting how you’re cueing and performing the move.
Here are a few tweaks to try.
#1: Focus on driving your hip down into the ground as you drive the heel back so you don’t rotate open. Think about almost pushing your hip bone down into the ground instead of just lifting up.
#2: Think about STOPPING the lift with your glute over just trying to lift up higher. You want to focus on that glute engagement over the movement itself.
#3: Kick just slightly out as you lift. Remember not to curl your heel in toward your butt. Our hamstrings are worked by that knee flexion so avoiding it can help. However, going too straight with your leg can also make it harder for some to focus on their glutes.
#4: Slightly abduct your knee or move it out to the side before you lift. This can better engage the glute medius to help engage that glute max. Just be careful you don’t rotate your hip open. Just slightly move the knee out to the side.
Try one of these tweaks at a time to see what helps. You may even find you need to combine all the cues to get that glute firing without the hamstring trying to take over.
As silly as it may seem, sometimes just changing how we cue ourselves to perform a movement with a very slight adjustment can really help us better establish that mind-body connection when we’ve struggled in the past.
Just don’t rush through the movement. Pause and assess. Be intentional with the exercise over just trying to get through the reps.
Doing the “right moves” without feeling the correct muscles working won’t get you the results you want.
Focus on activating your glutes.
SUMMARY:
Use this underrated glute isolation move as both an activation exercise but also a test of hamstring compensation. It is a great way to make sure your hamstrings aren’t trying to take over and work when your glutes truly should be.
Be conscious of what you feel working during your workouts and do not simply go through the motions.
The more we can truly create proper recruitment patterns and use the correct muscles efficiently and effectively, the stronger we will be.
Sometimes we need to take things back to basics to get results.
If you want to stay injury free, it isn’t enough to just rest and then return to your normal routine.
You’ve got to CORRECT the problem that caused the pain to occur aka address the movement distortions, compensations and imbalances that lead to the overload.
And in the case of our lower backs, this is generally tight hip flexors, an immobile spine, overstretched hamstrings and weak abs and glutes.
This is why you need a 3 step approach to improving your movement patterns as well as your mobility and stability so you can prevent the pain from reoccurring – you need to Foam Roll, Stretch and Activation, not only as rehab or prehab but also as part of your WARM UP to your runs, rides or lifts.
If you’re ready to get those glutes and abs activated as you improve your spinal and hip mobility to prevent lower back and even hip and knee pain, check out my RStoration program!
The Prevent Lower Back Pain Workout
FOAM ROLLING:
Complete 1 round through the series, holding on any tight spots you find instead of rolling quickly back and forth. If something isn’t tight, you don’t need to roll it. But if something is tight, don’t hesitate to spend an extra 10-15 seconds on that area.
Complete 1 round through this series, spending more time on any tight areas. You can do these for about 20-40 seconds per move or side or up to 10 reps per side. Your focus is on improving your range of motion over the reps or time.
Complete 2-4 rounds of each triset, resting up to 30 seconds between rounds if needed. Rest up to 1 minute between trisets as needed. If you are doing this as part of a warm up, 1-2 rounds of each is more than enough.
Preventing injuries is a 3 part process – foam rolling, stretching and activation. (It’s what I call the RStoration Method….cause it sounds sexy 😉 hehe)
All too often we are doing one, or maybe too, and it’s “helping” but the results don’t seem to fully last.
If we want to not only relax tight muscles, but get the right muscles working, we need to do all 3 pieces!
This “workout” below is the perfect way to use all three parts in your warm up to improve your hip mobility and activate your glutes.
It’s under 15 minutes and can help you prevent low back, hip and knee pain!
The Hip Mobility RStoration Workout
Spend about 30 seconds on each of the foam rolling areas below. Do one round through that circuit. Then do one round through the stretches, completing the reps listed. After one round through the stretches, do 1-2 rounds of the activation. Rest up to 1 minute between rounds of the activation if needed.
FOAM ROLLING:
30 seconds per side Hamstring Foam Rolling
30 seconds per side Quad Foam Rolling
30 seconds per side Hip/Glute Foam Rolling
(For the foam rolling moves, click HERE)
Mobility is not the same as flexibility. Nor is it the same as stability. But for true mobility, you need both a certain amount of stability and flexibility of the muscles around the joint.
Heck, you even need a certain amount of distal stability and mobility in order to have proximal mobility.
HUH?
What that even means is not only do you need to work on your HIP JOINT and the muscles that move it if you want hip mobility but you have to make sure that the other joints that can really influence movement at the hip are also mobile and stable.
For instance, especially with hip mobility, core stability and ankle mobility issues can be incredibly important to address and may be the reason why your hip seems to lack mobility when there is actually no restrictions at the hip.
Our body often limits our mobility because it is PROTECTING itself from doing something that it feels could result in further injury.
Of course, all too often we still continue to push through…
BUT if we listen and take a full-body approach to our pain, realizing that where it hurts isn’t always the problem, we can help restore proper functioning!
These 15 moves are a great way to address not only common tight muscles, mobility issues and stability issues at your hip but also the common restrictions elsewhere in your kinetic chain that can result in what seems to be limited hip mobility.
How To Improve Your Hip Mobility: 15 Hip Mobility Exercises
Restoring proper mobility means using foam rolling, stretching and activation to relax tight muscles, restore them to their proper length-tension relationships and then get the underactive muscles engaged and working.
These 15 moves provide you with moves from each part of the 3-Part RStoration Method – Foam Rolling, Stretching and Activating. Because we have to remember that all three are key to preventing and alleviating injuries!
Foam Rolling:
Hip Foam Rolling (Psoas and TFL):
All too many of us end up with tight hip flexors from sitting long hours hunched over a computer or commuting in a car. Tight hips can mean underactive glutes and can lead to not only a lack of hip mobility but also injury!
And if you’re a runner or cyclists, you may only be perpetuating the problem with the repetitive movement and further hip flexion. That is why it is important you roll out your hip flexors before you run.
Two important muscles to target and roll out, that are often tight, are the Psoas and TFL or Tensor Fasciae Latae.
Psoas:
A tight Psoas contributes to Anterior Pelvic Tilt and hip mobility restrictions as well as underactive glutes. This can lead to not only hip injuries, but also low back pain and injury. It can even create compensations that lead to problems further up and down your kinetic chain, like knee injuries!
To roll out your Psoas, a big foam ball/posture ball works best. Place the ball in your abs above your hip to one side of your belly button.
Relax over the ball and lie face down on the ground. Breathe.
Then move the ball, working your way around the side of your lower abs between your belly button and hip. After you move the ball, relax completely back over it.
If you don’t have a larger ball, you can use a tennis ball; however, the tennis ball will dig in more. To use the tennis ball, you will also need some books or a yoga block. Place the ball up on the books or block and lie over it just like you would with the posture ball. Relax and breathe.
TFL:
Ever have IT Band issues? Tried suffering through rolling your IT Band and feel like the pain goes away a bit but never fully gets better? STOP rolling your IT Band and instead focus on rolling your TFL!
This hip muscle can contribute to IT Band issues as well as hip and knee pain! It is often also the reason our glute medius doesn’t fire correctly to stabilize our hips, which can lead to hip and low back pain!
To roll out your TFL, lie on the ground on your side and place a ball just to the side and slightly under your hip bone. Hold on this spot and even move an inch or two down your leg.
If you find a tight spot, hold on that spot and lift and lower your leg up and down as if doing an adductor leg raise. By lifting and lower the leg, you are flexing and relaxing the muscle, which will help loosen everything up as you hold.
As you seek out tight spots in your hip, bring the ball back around your side toward your butt. Hold on any tight spots. You can even work back into your glute medius if you find any trigger points.
Remember to relax and hold on any tight spots and breathe as you hold.
Hamstring Foam Rolling:
Ever feel like your hamstrings are tight no matter how much you stretch them? What if that is because they FEEL tight, but are actually OVERSTRETCHED!?
This is actually often the case, especially if you sit often and have tight hips. So instead of stretching, try rolling to help relax your hamstrings. (This is especially important if you’ve ever had any high hamstring injuries!)
To roll out your hamstrings, a ball is actually best while sitting up on something like a chair, table or box. The pressure you can apply even when isolating one leg on a roller on the ground is limited so using a ball when seated up on something allows you to dig into your hamstring more.
Take the ball and place it at the top of your hamstring right under the bottom of your butt while you are seated up on a chair. Rock side to side on the ball and roll it from your inner thigh out toward the outside of your leg.
Hold on any tight spot and perform small rocks side to side to help you dig into the knot further. You can even flex and relax your hamstring by straightening your leg out and then relaxing your foot back down to the ground to help the muscle release the knot.
Work your way down your hamstring toward your knee. Work all along the hamstring, moving toward your inner thigh and out toward your IT Band. Make sure to hold on any tight spots. Do not spend time on areas of your hamstring that aren’t tight.
Adductor Foam Rolling:
Tight adductors contribute to limited hip mobility and stability because your glute medius doesn’t fire correctly. This can lead to hip and low back pain.
Tight adductors can also contribute to knee valgus, which can cause your patella to not track correctly, leading to knee pain and injury! That is why it is important to roll out and relax tight adductors.
To roll out your adductors, lie face down on the ground. Bend one knee out to the side at about 90 degrees and place the roller under the inside of your knee.
Resting on your forearms, rock your leg forward over the roller toward your quad and then back toward your hamstring. Hold on any tight spots.
Then move the roller up your inner thigh toward your crotch. Rock forward and backward again and remember to spend more time on any tight areas.
Lower Leg Foam Rolling:
Movement distortions at our feet and ankles can lead to problems up our entire body. They are our foundation and any imbalances there means compensations higher up. That is why it is important to roll out and relax tight muscles in our lower legs.
If you wear high heels, run long distances, cycle or simply find you walk on the inside or outsides of your shoes, you’ll want to try these foam rolling moves to loosen up your lower leg.
Calf Foam Rolling:
Tight calves can contribute to plantar fasciitis and even knee pain. Tightness here can also limit your ankle mobility, which will impact your hip mobility as well!
To roll out your calves, a tennis ball works great especially if you have a yoga block or books to place the ball up on.
Using the tennis ball, place it up on some books or a yoga block and then put one calf on top of the ball. Start with the ball at the bottom part of the meat of your calf.
Cross the other leg on top to help apply more pressure if needed.
Rock very slightly from right to left or side-to-side a couple of times and then move the ball to another spot on your calf, working over the entire meaty part of the muscle right up to below the back of your knee. Keep rocking side to side as you work your way around your calf.
Hold on any tight spots. If you find a super tight spot, make 10 circles with your foot and then tense and relax your calf (flexing and dropping your foot) 5 times before you move to the next spot. This will help the muscle relax itself and help the knot to release.
Peroneal:
If you tend to walk on the inside of your shoes or your have eversion of your feet, the outside of your lower leg may be tight. This movement distortion can lead to not only knee pain, but also hip pain. And can cause imbalances and compensations that lead to underactive glutes and tight hips.
To roll out your Peroneals, place a ball on the ground in front of you and then bend your knee and place the side of your lower leg on top of the ball, starting with the ball below and outside your knee. Press down on your lower leg with your hand to apply more pressure so that the ball digs in.
Then move your leg so that you make small circles on top of the ball. Work your way down the length of the side of your lower leg, pressing your lower leg firmly down into the ball. (You may even put a book under the ball to help you apply more pressure and get a better angle.)
Hold on any tight spots and, as you hold, flex and relax your foot to help dig into any knots or trigger points. To dig in more, you can also circle the ankle while holding on any tight spots instead of flexing and relaxing the foot.
Stretching:
After your roll out and relax overexcited or overactive muscles, you want to work on the flexibility of your muscles and improving range of motion with a combination of Dynamic and Static Stretches.
You want to make sure too that you address all of the muscles around your hip joint as well as the other muscles of your lumbo pelvic hip complex.
It is important that you use stretching to help you mobilize not only your hips but also other muscles and joints that may create imbalances or compensations that could lead to your hip movement becoming restricted aka addressing a lack of ankle or spinal mobility is also key!
World’s Greatest Stretch:
A great way to improve your hip mobility AND even your spinal mobility is the World’s Greatest Stretch. This move stretches out your hips, glutes and even hamstrings. It will also work on opening up your chest as you activate your core.
To do the World’s Greatest Stretch, start in a high plank position with your hands under your shoulders and feet together. Your body should start in a nice straight line from your head to your heels. Do not let your hips sag or your butt go up in the air.
Step your right foot outside your right hand so that you are in a nice low runner’s lunge. Make sure your foot is flat on the ground. (If you are less flexible, your foot may not be right outside your hand or you may need to drop your back knee down to the ground. But do not let your front heel come up. You still want your foot to be flat on the ground.)
In the low runner’s lunge, drop your right elbow down to the ground near the instep of your right foot. Do not worry if you can’t touch the ground. Just drop your elbow down as low as you can. Feel a nice stretch in your hip and glute.
Then bring your elbow up off the ground and rotate your right arm up toward the ceiling, opening your chest up toward the ceiling to face your right leg. Stretch your right arm up toward the ceiling and rotate your chest open to feel a nice stretch in your hips, glute, back and chest.
Bring the right hand back down to the ground and then drop your back knee (left knee) down to the ground. Sit back on your left heel and let your right leg straighten out in front of you. Feel a stretch down your right hamstring. Lean forward over that front leg to increase the stretch. You may even feel this stretch your low back a bit. Make sure though that you are pushing your butt back as you hinge and lean from the hips and don’t simply round over.
Then shift back forward into the low runner’s lunge, bending your right leg and lifting your left knee up off the ground. You can then repeat the stretch on the same side or step your right foot back into the plank position and step your left foot up outside your left hand to stretch the other side.
Seated Foot Stretch:
All too often we only pay attention to our feet when we have an injury, like plantar fasciitis. But tightness even in our BIG TOE, can lead to imbalances that cause injury. Our body seeks out the path of least resistance. Immobility in one area causes us to try to find mobility from other joints or flexibility out of other muscles or even strength from muscles not meant to handle the loads.
That is why it is important we address restrictions at our feet and ankles because this is often even why we feel like we lack hip mobility during moves like squats!
To do the Kneeling Foot Stretch, kneel on the ground and flex your feet, tucking your toes under. Then sit back on your heels and feel a stretch down your feet and toes. Rock a little side to side as you hold in the stretch.
You can then release and move into the Bear Squat Stretch (described below) or you can simply relax out of the stretch and repeat, sitting back on your heels and gently rocking side to side.
If your quad flexibility is really restricting you from sitting back on your heels and feeling this stretch, you can instead stand up and place the ball of your foot on the wall and lean forward against the wall to stretch your foot and even your calf.
To do the Bear Squat Stretch, place your hands down on the ground and press your butt up into the air, driving your heels down to the ground. Relax your calves and try to get your heels down to the ground. Feel a nice stretch down your calves and even up into your hamstrings. Hold for 1-2 seconds and then drop back down to your knees and sit back on your heels again to stretch your feet.
Make sure that as you drive your butt up, you are pressing yourself back so that your driving your heels down. Don’t simply pike up and lower back down. Actually drive back and feel the stretch down your calves.
You can walk your hands in just a little bit closer to your knees to help you feel the stretch a little bit more, but do not walk them in too close.
Alternating Quadruped Pigeon Pose:
The pigeon pose is one of the BEST glute stretches and a must-do move to mobilize your hips and prevent low back and hip pain. Ever had sciatic pain or piriformis issues? This is a MUST-DO MOVE!
However, if you’re using it as a warm up, you don’t want to do the static pigeon pose stretch. That is where this version of the pigeon pose works well. The Alternating Quadruped Pigeon Pose makes the stretch dynamic to mobilize your hips AND this version can make it easier to get in and out of the stretch if you struggle to set up correctly.
To do the Alternating Pigeon Poses, start on your hands and knees on the ground. Then straighten your left leg out and slide it behind and over your right. As you rotate to slide your left leg over and behind your right, begin to walk your hands over to the left and rotate your body.
You will basically keep your right leg still as you rotate your upper body to the left and slide your left leg over and behind your right to shift into a pigeon pose. Sit back into the right butt cheek as you walk your hands out and pause in pigeon.
Then bend your left knee and walk your hands back around front as you shift back into the quadruped position. Switch sides, walking your hands to the right as you slide your right leg over and behind your left leg. You will rotate your body to sit into pigeon pose on the left side.
Pause in pigeon and really push that left glute back as you square up your hips. Then come back into the quadruped position and repeat on that first side.
Seated Hamstring, Glute and Spinal Twist Complex:
This static stretch is the perfect way to work on your hip and spinal mobility and unwind after a long day. Low back sore, tired and achy? This should be your go-to stretch! Remember with hip mobility, you don’t only want to focus on the hip joint, but also your entire lumbo-pelvic-hip complex!
To do the Seated Hamstring, Glute and Spinal Twist Complex, sit on the ground with one leg out straight in front of you. Pull the foot of the other leg in to your inner thigh so that your knee is pointing out to about 3 or 9, depending on which leg is out straight. Relax that bent leg and let the outside of the leg relax to the ground as you fold over at the hips and reach toward the foot of the straight leg.
Keep that leg straight to stretch your calf and hamstring as you reach and grab your foot. If you can’t reach your foot while keeping your leg straight, grab a towel or jump rope and wrap it around your foot so that you can use that to pull yourself over and stretch your hamstring.
Hold here and breathe for 15-20 seconds and try to relax further into the stretch.
Then release and cross the ankle of the bent leg over your straight leg right above your knee. Place your hands on the ground behind your butt and bend the straight leg to bring your quad and the leg crossed over in toward your chest.
Sit up nice and tall and press your leg and chest closer together to feel a stretch in the outside of your glute. Breathe and hold, trying to get your legs and chest closer together. You can walk your hands forward toward your glutes to help push you up taller. You can also move your foot on the ground in closer to your glutes to bring your leg in closer. Flex the foot of the leg crossed over to protect your knee.
Hold for 15-20 seconds.
Then allow the foot of the leg crossed over to lower down to the side while keeping your bottom leg bent. Place the foot flat on the ground as you lay your bottom leg down on its side.
Then lift the hand on the side you lowered your foot down to and place that arm on the outside of your knee pointing up toward the ceiling. Press off that knee to rotate your chest toward the leg. Sit nice and tall and feel a stretch down your spine. Breathe and hold for 15-20 seconds.
If you are less flexible, you may need to straighten the bottom leg out instead of keeping it bent like it was from the glute stretch.
After holding in the Spinal Twist, release and straighten the other leg out and start on the other side with the Seated Hamstring Stretch.
Camel:
Stretching and activation all in one is what you get with the Camel Bridge. It is the perfect way to stretch out and unlock tight hip flexors while really focusing on your glutes to drive hip extension and even hyperextension.
The bonus of this move is it also opens up your chest and can even stretch your feet a little. Opening up your chest can help improve your spinal extension, which can, in turn, aid in improving your hip mobility.
To do the Camel, kneel on the ground with your knees about hip-width apart and your feet flexed. If you point your toes instead, this will make the move harder and require more flexibility (bottom two photos). Also, flexing your feet will stretch the bottom of your feet more while pointing your toes will get your shins more. With either your feet flexed or pointed, sit back on your heels and place your hands on your heels.
Then arch your hips up and away, as you press your chest out and lift your glutes up off your heels. Keep your hands on your heels as you arch away and squeeze your glutes to fully extend your hips. Do not hyperextend your low back. Engage your glutes to stretch out your hips.
Relax your head back and arch as much as you can, getting a nice stretch down your chest, core, hips and quads. Do not let your shoulders shrug and really focus on opening your chest up. Hold for 1-2 seconds and relax back down.
Repeat, arching back up. Or you can also make this a static stretch by simply holding the pose for 15-20 seconds.
If you are less flexible and can’t place your hands on your heels, you can do this stretch with a couch, chair or table behind you.
Activation:
A HUGE part of mobility is stability of our joints. Our body will not allow us to perform a range of motion it doesn’t feel safe or STABLE enough to do. That means that if you want to improve your hip mobility, you also have to improve not only your hip stability, but also the stability of your entire core!
Frog Bridge:
If you want to improve your hip mobility, building stability is also key. That means making sure your glutes are activated and strong! Too often our modern lifestyle leads to underactive glutes. That is why more isolated activation moves to target our glutes before compound lifts are so essential to include!
This Frog Bridge may not be something you want to do in the middle of your gym, but it is one of the BEST glute bridge variations out there, especially if you struggle to feel your glutes activating and your lower back and hamstrings have a tendency to take over.
To do the Frog Bridge, lie back on the ground and place the bottom of your feet together, letting your knees fall open sort of as if doing the butterfly stretch. The closer you bring your feet in toward your crotch, the more mobility you need to do the move. Find a comfortable placement and allow your knees to relax open.
Lying on your back with your knees wide and the bottoms of your feet together, bend your elbows to 90 degrees so that only your upper arms are against the ground. You want to really drive your elbows down into the ground as you bridge up.
Driving through your upper arms and the outsides of your feet as you engage your core, bridge up while keeping your knees open. Squeeze your glutes as you lift and really contract them at the top.
Then lower back down and repeat.
Keep your core engaged and really drive down through your upper arms so that you don’t push yourself backward as you bridge back up. Do not let your knees come back together. Keep them relaxed and open.
Concentrate on your glutes working to lift. Make sure to pause and engage your glutes at the top.
If you feel your hips too much, don’t bring your heels in as close to your body.
Pelvic Tilt with Slides:
An often ignored piece of the puzzle to build hip mobility is CORE STABILITY! If our abs, and core intrinsic stabilizers, aren’t engaging correctly and strong, we can not only overwork our hip flexors, but also restrict our hip mobility. When our body doesn’t feel safe and stabile, it will restrict mobility.
That is why the Pelvic Tilt with Slides is such a great move to include. Not only will this move strengthen your posterior chain, specifically your hamstrings, but it will also do it while you work on engaging your intrinsic core stabilizers. This can help you prevent low back, hip and knee pain! It is also an essential move to include if you have Anterior Pelvic Tilt!
To do the Pelvic Tilt with Slides, lie on your back with a slider under each heel and your heels a few inches from your butt. Feel the space between your lower back and the ground.
Engage your abs to get rid of the space as you press your lower back into the ground. Keeping your abs engaged and lower back pressed down, slowly slide one heel out, straightening your leg out.
Then curl that heel back in, pulling the heel in with your hamstring almost as if you are trying to drive the slider into the ground as you curl it back in. Feel your hamstring work to pull it back in.
Make sure to keep your abs engaged and hips still as you extend out and curl back in. Move slowly so you can focus on the right muscles working. You can complete all reps on one side or alternate sides as you go. Do not let your lower back come off the ground. If you start to feel your abs disengaging or your lower back taking over, pause and reset don’t just push through!
Side Plank Clams:
When you work on building core stability, you have to work your core from every angle. That means making sure you include moves to work on your lateral stability as well.
Often these frontal plane moves are also the perfect way to strengthen your obliques and glute medius. Your glute medius especially is important to activate as it is key to hip stability and preventing not only hip pain, but also low back, knee and Achilles aches and pains!
To do the Side Plank Clam, set up on your side propped up on your forearm with your elbow underneath your shoulder. Bend your knees so that your feet and lower legs are behind you. You can place your top hand on your hip or reach it up toward the ceiling, but don’t touch it down to the ground or use it to help you balance or press up.
Propped up on your elbow with your knees stacked, lift your bottom hip up off the ground, driving through your knee and forearm. As you bridge your hips up, lift your top leg up and toward the ceiling, keeping the knee bent. Open up your legs, lifting your top knee toward the ceiling using your glute. Make sure to squeeze your glutes forward as you lift.
As you lower the leg back down, lower your hip back down to the ground.
Repeat, bridging up as you raise your top knee up toward the ceiling. Complete all reps on one side before switching. Also keep your elbow under your shoulder and do not get too spread out. Really focus on bridging and lifting with your glute and obliques.
You can also challenge your glute medius more by adding a mini band right below or above your knees!
Band Hip Thrusters:
Improve your hip extension and activate your glutes with this move. By adding in and using the mini band with the Hip Thruster move, you also help activate your glute medius. And often when we get the glute medius firing correctly, our glute max will also fire better!
To do Mini Band Hip Thrusters, place the mini band right below your knees with your back on a bench and feet about hip-width to shoulder-width apart. Press out on the band and don’t let your knees cave in. You want your ankles, knees and hips in line throughout the entire move. Don’t even let your knees cave in when you come down.
Then, perform a posterior pelvic tilt (especially if you feel your low back often taking over during bridges) and bridge up, driving through your heels and upper back on the bench. Make sure to press out on the band as you bridge up. Squeeze your butt to drive up and keep your abs engaged with a pelvic tilt so you don’t hyperextend your back at the top. Pause and feel those glutes then lower back down and repeat.
You can even look down slightly toward your knees as you lift up. That slight spinal flexion can help activate your glutes even more!
Calf Raise Circles:
As I mentioned, your feet and ankles are your foundation. Imbalances, immobility or instability there can create compensations and issues up your body and lead to hip pain and injury! That is why it is important we also create strength and stability in our feet and ankles!
The Calf Raise Circles are the perfect way to strengthen your feet and lower legs and help correct any pronation or supination you may have!
To do Circle Calf Raises, start standing with your feet about hip-width apart. You can face a wall or table if you need a little help balancing so that you can really focus on circling.
Then start to circle by rocking to the outside of your feet. Slowly come forward toward your pinky toe. Then come up onto your toes slowly circling from your pinky toe toward your big toe. Come up as high onto your toes/balls of your feet as you can. Then reach your big toe and circle in toward the inside of your feet as you come down.
Then come back up, this time starting with the big toe and circling out toward your pinky toe before coming down on the outsides of your feet. Repeat circling back up and in. Really feel yourself getting as big a circle as you can while feeling your calves work to help you come up onto your toes. In order to really circle, you may need to lightly keep your hand on the wall.
Plank:
This basic isometric core move is a MUST-DO if you want to prevent injury and maintain a stable strong core. You can literally strengthen everything between your shoulders and your knees with this one basic move.
The key though is focusing on engaging HARDER and creating shakeage over holding LONGER.
To do the Basic Forearm Front Plank, set up with your elbows underneath your shoulders and your feet and legs together. It is important that your elbows are underneath your shoulders so that you can properly engage your back and the muscles around your ribs to support your shoulders. By placing your feet and legs together, you can engage your inner thighs. Putting your feet wider apart provides you with more stability if you are just starting out.
With your body in a nice straight line, drive back through your heels with your elbows under your shoulders. Then begin to focus on engaging the muscles of your core to create tension and “shakeage.” Think flex your quads, engage your glutes and squeeze your legs together. Think about performing a slight posterior pelvic tilt as you brace your abs and draw them in toward your spine.
Make sure that you aren’t shrugging and that you are using your back and the muscles around your ribs to keep your back flat and shoulders down. With everything engaged and your body in a nice straight line, HOLD. Make sure you don’t feel your lower back taking over or your neck tensing. If you start to have your hips sag or butt go up in the air, regress the move or rest.
Need workouts and a program to get you on track and consistently working to improve your hip mobility? Then check out these two programs I offer below.
And while it isn’t really “killing” us, it is a cause for a ton of aches and pains AND puts us at an increased risk for injury when we workout.
How?
That forward flexion and constantly hunched posture creates imbalances. Imbalances that create immobility and compensations, which in turn lead to overuse and injury.
Ever see someone’s knees go in as they squat? Or maybe you’ve noticed you walk on the inside of your shoes? Or heck, maybe you’ve noticed your shoulders are rounded forward and low back is arched!
All of these postural distortions can lead to mobility restrictions and us overusing smaller muscles that aren’t meant to carry the load. It’s why so many people at some point will have shoulder, neck, upper or lower back pain. Heck even hip pain is unfortunately becoming more and more common!
That is why the RStoration Method is so key BEFORE you workout and to reverse the constant forward-flexed, hunched-over posture we spend most of the day in.
There are 3 parts to this process – foam rolling, stretching and activation.
And you can spend just 10 minutes a day and see HUGE benefit!
Try this RStoration Core-Focused workout below and start alleviating your back pain as you reverse the hunch and get your core working properly!
The 10-Minute RStoration Alleviate Back Pain Workout
Ready to learn more about the RStoration Method to eliminate aches and pains for good? CLICK HERE!
