Mobility
Photo by @photajiapher
Kneeling Hip Flexor Stretch
Go into a half kneeling posture by placing one knee down directly under the hip (use a mat or Airex pad for comfort) with the other foot should be in line with the knee, to create a 90/90 position. While maintaining an upright posture transfer your weight to the front foot by rocking your hips forward. Throughout the exercise concentrate on staying as tall as possible creating a straight line from the ear, shoulder, hip, and down knee for proper posture alignment. Do not hyperextend your back or dump the hips. This exercise is more about the movement than the intensity of the stretch. Perform x 1-2 min.
Yoga Strap Hip Flexor Stretch
Hip Flexor LAX Ball Release
Thoracic spine
peanut release
Lie on your back with knees bent and feet flat on the floor. Place the peanut-shaped massage ball under your mid-back at the bra line. Rest your head on the floor. Place a 1-3 lbs weight in each hand. Reach one arm up and overhead and exhale until the weight makes contact with the floor. Keep the opposite arm along your side. Perform 5 reaches on each side. Move down approximately 1 inch to the next vertebral segment. Repeat 5 reaches on each side. Continue until you reach the top of the thoracic spine.
Pectoralis stretch
Lay flat on your stomach. Extend your arm straight out to the side.
Bend the elbow to 90 degrees.
Turn your head away, twist your trunk away from the extended arm, and slightly bend at the hips and knees to create a deeper stretch.
Kneeling Thoracic Spine Twist
Go into a quadruped position with knees under the hips and hands under the shoulders with the spine in a neutral position. Twist from the trunk to reach your arm upwards toward the ceiling.
Rotate towards the opposite direction and reach under your opposite arm as far as possible with the palm facing upwards. Perform 5 reps on each side.
Windshield Wipers
Lay on your back with knees and hips flexed to 90 degrees, shoulder at 90 degrees and arms straight. Place a foam roller between the knees. Rotate to one side while keeping the opposite shoulder blade down. Return to the starting position and rotate towards the opposite direction. Perform 5 reps on each side.
Supine thoracic spine twist
Go into a side-lying position and flex the hip closest to the ceiling to 90 degrees and rest the knee on a foam roller. Keep the bottom arm extended out. Reach the top arm overhead and back using a twisting motion from the trunk. Rotate back to the starting position. Use your breath to sink further into the stretch while reaching. Perform 5 reps on each side.
Half kneeling
thoracic spine twist
Go into a half kneeling position by placing one knee down directly under the hip with the other foot in line with the knee creating a 90/90 position. Hold a dowel across your upper back. Maintain a neutral spine and slowly rotate the dowel to one side as far as you can. Once you reach end range, take a deep breath and rotate to the opposite direction. Perform 5 reps on each side. Repeat with the opposite leg in front.
Twisted Warrior
Step into a high lunge position with hands on both sides of your front foot. Keep the back leg extended. Raise your inside hand off the floor and twist your upper body to reach your arm toward the ceiling (twist from the trunk, not just your arms and head). Twist back to the floor to return to a standing lunge. Using your opposite arm, twist towards the opposite direction. Perform 5 reps on each side. Repeat with the opposite leg in front.