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Mobility

Cat-Cow

Cat-Cow

A.

Start in tabletop position on all fours, hands directly under shoulders and knees under hips with toes untucked. Inhale, lifting the tailbone and crown of head to arch back, looking up. 

B.

Exhale and tuck chin and drop tailbone, rounding spine.  

Posterior Pelvic Tilt: Superman & Lying Glute Stretch

Posterior Pelvic Tilt: Superman & Lying Glute Stretch

A.

Superman Holds

B.

Lying Glute Stretch

Mistakes and Tips:

This imbalance is the opposite of the anterior pelvic tilt. Imagine you're trying to tuck your butt in and push your hips forward. If you hold this for too long or this is your normal stance, it can cause stress on your hips, back, and even your shoulders. A rounded lower back can develop into disc bulges, nerve issues, and muscular pain. You may be encouraging a posterior pelvic tilt by sitting with incorrect posture (rounding your back, which forces the hips to tuck under), or even in the gym if you're performing squats and your hips tuck under at the bottom of your squat.

Anterior Pelvic Tilt: Glute Bridge & Hip Flexor Stretch

Anterior Pelvic Tilt: Glute Bridge & Hip Flexor Stretch

A.

Glute Bridge with Leg Raise Hold

B.

Hip Flexor Stretch

Mistakes and Tips:

This imbalance is caused by tilting your hips back excessively. Imagine you're trying to push your butt out when you pose in a picture (we all do it!). But over time, this can create stress on your hips, weak hamstrings, and a tight lower back, which even affects your shoulders. An anterior pelvic tilt can also happen as a result of prolonged sitting, which shortens hip flexor muscles, pulling the pelvis downward. 

Sway Back: Side Bend & Cat-Cow

Sway Back: Side Bend & Cat-Cow

A.

Side Bend + Pause

B.

Cat-Cow

Mistakes and Tips:

This imbalance usually comes with having rounded shoulders, because they cause your back to hunch over. (This is another reason to stand up from your computer/desk periodically to get your body moving.) To correct sway back, you want to focus on improving flexibility and mobility of your thoracic spine, which is your middle to upper back.

Rounded Shoulders: Dumbbell Rows & Chest Stretch

Rounded Shoulders: Dumbbell Rows & Chest Stretch

A.

Dumbbell Rows

B.

Chest Stretch

Mistakes and Tips:

This imbalance often comes from spending too much time sitting or on the computer with poor posture. To correct this imbalance, you want to work on strengthening your back muscles and also by stretching out your chest. 

B. Spider Squat

B. Spider Squat

A.

Stand with feet hip-width apart and arms by sides. Squat reaching for floor with fingertips. Maintain that position as you rotate 45 degrees to left, then as you rotate back to center and then 45 degrees to right.

Plank Kicks 180-Tuck

Plank Kicks 180-Tuck

A.

Stand with feet hip-width apart and arms by sides. Crouch, place palms on floor, then hop feet back to plank.

B.

Shift weight into right hand and left foot and rotate torso and hips slightly left, bringing straight right leg and straight left hand to meet in front of chest. Return to plank. Switch sides; repeat. Quickly hop feet toward hands,

C.

Then jump as high as you can, tucking knees toward chest and turning 180 degrees in air to land facing the other direction. That's 1 rep. Do 20 reps (alternating sides for the 180-tuck jumps), then jog in place for 30 seconds.

Plank Kicks 180-Tuck

Plank Kicks 180-Tuck

A.

Stand with feet hip-width apart and arms by sides. Crouch, place palms on floor, then hop feet back to plank.

B.

Shift weight into right hand and left foot and rotate torso and hips slightly left, bringing straight right leg and straight left hand to meet in front of chest. Return to plank. Switch sides; repeat. Quickly hop feet toward hands,

C.

Then jump as high as you can, tucking knees toward chest and turning 180 degrees in air to land facing the other direction. That's 1 rep. Do 20 reps (alternating sides for the 180-tuck jumps), then jog in place for 30 seconds.

Plank Kicks 180-Tuck

Plank Kicks 180-Tuck

A.

Stand with feet hip-width apart and arms by sides. Crouch, place palms on floor, then hop feet back to plank.

B.

Shift weight into right hand and left foot and rotate torso and hips slightly left, bringing straight right leg and straight left hand to meet in front of chest. Return to plank. Switch sides; repeat. Quickly hop feet toward hands,

C.

Then jump as high as you can, tucking knees toward chest and turning 180 degrees in air to land facing the other direction. That's 1 rep. Do 20 reps (alternating sides for the 180-tuck jumps), then jog in place for 30 seconds.

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