Charles Poliquin on increasing ankle range of motion for squats. When you are selecting exercises to stretch the lower legs, consider that there are two major calf muscles, the gastrocnemius and the soleus. Both muscles have a common insertion at the Achilles tendon, which attaches to the calcaneus, or heel bone. With exercises in which […]
The most useful Mobility Exercises with Video Explanations
For More check out All Things Gym's Mobility 101 Guide.
Kelly Starrett with another ankle range of motion and hip mobility WOD. This time he attacks the areas with some cheap bike inner tubes instead of fancy first world rubber bands. Ankle – 2-3 minutes band distracted ankle stretch (front / back), oscillate, press into corners calf on wall, press hip to wall (squeeze glutes), contract relax, […]
Justin from 70’s Big has a nice little stretch for you to try. I think it is called seated spinal twist in the yoga world. sit on the floor with your legs extended cross right foot over outside of left thigh; bend left knee (or keep it straight like Justin does) keep right knee pointed toward […]
Kelley Starrett on programming for mobility. Guidlines Programming for yourself assign priorities highest – ideas you are always working on, like anterior hip next priority may be t-spine if time is available focus one more problem Programming for groups context specific – make it about a movement every day – 10 -15 minutes every day focus on […]
Kelly Starret and Carl Paoli have a variation for the famous 10 minute squat test. 10 minutes of squat down with knees out in the bottom position start sweeping one leg to the side and bring it back in when lifting the leg, load the hamstring a bit (hips up a bit) keep knees pressed out
Kelley Starrett has a MWOD for your achilles tendon and gastrocnemius muscle. Tool: Barbell MWOD: Roll (side to side, back and forth) your heel on a barbell For more ankle related mobility WODs click [here]
Another fine shoulder mobility wod by Kelly Starrett. Tool: lacrosse ball First, attack the pec minor and subclavius by leaning against a wall / door frame and create movement. Second, attack the rear delts by lying on your back and internally / externally rotating your arm over the ball. Check out Mobility 101 for more mobility awesomeness.
Kelly Starrett has a nice shoulder mobility WOD to improve internal rotation. First he shows a little shoulder internal rotation assesment test – the “hand lift of” test. First thing he does at his clinic when he sees athletes missing internal rotation is focusing on the anterior delts. first. MWOD 5 minutes per side lying on […]
Kelly Starrett on ankle mobility again. Important stuff if you’re into doing Olympic lifts. Tools: little box, rubber band, superfriend (optional) Time: 2 minutes, 40-50 reps each foot (front and back) Do the band distracted ankle stretch, with foot on the box and knee pointing outside. Have a friend control your foot placement and to keep it […]