Hi all. Here's the mobility stuff again. I hope someone finds it useful as I know I certainly have.
NOTE: Just in case, do this at your own risk. Don't be stupid and push too hard too fast.
----- iliopsoas
www.youtube.com/watch?v=x0j9kHFUZyQ&t=2m40s
http://www.jyfit.com/4/post/2010/12/stretch-the-notoriously-tight-iliopsoas.html (NOTE: internally rotate the hip)
----- iliotibial
www.youtube.com/watch?v=rI1uUQv7u1k&t=1m30s
foam roll IT band
----- piriformis
www.youtube.com/watch?v=CcHVBsxmJXA&t=2m28s (keep pelvis down)
----- hip abductor
www.youtube.com/watch?v=KXtKt9-gCo8&t=0m40s
www.youtube.com/watch?v=KXtKt9-gCo8&t=1m25s
Pre-squat:
- hip flexor lunge stretch (2 minutes per side)
- lacrosse ball rolling on hip and gluteus medius
- foam roll IT band
- x-band walks
- lateral and posterior distraction
Defranco Agile 8
1. Foam roll your IT band
2. Foam roll your adductors
3. Glute/piriformis myofacsial release
4. Rollovers into "V" sits
5. Fire hydrant circles
6. Mountain climbers
7. Groiners
8. Static hip flexor stretch
Mobility video from Glenn Pendlay, coach of Cal Strength.
Lower Body: http://www.youtube.com/watch?v=uwLM5n-rYmA
Upper Body: http://www.youtube.com/watch?v=XKLVlYt2Ioc
Shoulder & Scapula: http://www.youtube.com/watch?v=XlvY3TRrL-Q
PNF (proprioceptive neuromuscular facilitation) stretching
Hamstrings: http://www.youtube.com/watch?v=307mUd5UA5w
Also of use:
- Contrast showers/baths
- Deep tissue massages
- Yoga
This is by no means an exhaustive list, just things that have helped me or my lifting partners. If you have anything else to add or see a mistake with something I've posted don't be afraid to chime in.
Cheers
Chuckles
NOTE: Just in case, do this at your own risk. Don't be stupid and push too hard too fast.
----- iliopsoas
www.youtube.com/watch?v=x0j9kHFUZyQ&t=2m40s
http://www.jyfit.com/4/post/2010/12/stretch-the-notoriously-tight-iliopsoas.html (NOTE: internally rotate the hip)
----- iliotibial
www.youtube.com/watch?v=rI1uUQv7u1k&t=1m30s
foam roll IT band
----- piriformis
www.youtube.com/watch?v=CcHVBsxmJXA&t=2m28s (keep pelvis down)
----- hip abductor
www.youtube.com/watch?v=KXtKt9-gCo8&t=0m40s
www.youtube.com/watch?v=KXtKt9-gCo8&t=1m25s
Pre-squat:
- hip flexor lunge stretch (2 minutes per side)
- lacrosse ball rolling on hip and gluteus medius
- foam roll IT band
- x-band walks
- lateral and posterior distraction
Defranco Agile 8
1. Foam roll your IT band
2. Foam roll your adductors
3. Glute/piriformis myofacsial release
4. Rollovers into "V" sits
5. Fire hydrant circles
6. Mountain climbers
7. Groiners
8. Static hip flexor stretch
Mobility video from Glenn Pendlay, coach of Cal Strength.
Lower Body: http://www.youtube.com/watch?v=uwLM5n-rYmA
Upper Body: http://www.youtube.com/watch?v=XKLVlYt2Ioc
Shoulder & Scapula: http://www.youtube.com/watch?v=XlvY3TRrL-Q
PNF (proprioceptive neuromuscular facilitation) stretching
Hamstrings: http://www.youtube.com/watch?v=307mUd5UA5w
Also of use:
- Contrast showers/baths
- Deep tissue massages
- Yoga
This is by no means an exhaustive list, just things that have helped me or my lifting partners. If you have anything else to add or see a mistake with something I've posted don't be afraid to chime in.
Cheers
Chuckles
Comment