Can you touch the floor while standing?
Or do you suffer from tight hamstrings?
Free your body's backside from restrictions with this Mobility Tutorial. š§µ
Or do you suffer from tight hamstrings?
Free your body's backside from restrictions with this Mobility Tutorial. š§µ
I. MFR - Sole
Start by releasing your Soles.
For that use a ball (lacrosse or tennis) or a broomstick.
Both variations are in the video.
Stand on the object and stay on the tight more painful spots for up to a minute.
You can roll around, but I recommend staying on the spots for a good release.
Start by releasing your Soles.
For that use a ball (lacrosse or tennis) or a broomstick.
Both variations are in the video.
Stand on the object and stay on the tight more painful spots for up to a minute.
You can roll around, but I recommend staying on the spots for a good release.
II. 3 Calf Stretches
Use a wall, a step or a box.
Connect with the palm of your feet to it and push with a straight leg against it.
To get into different areas of the calf also do a variation where the foot is external or internal rotated.
Use a wall, a step or a box.
Connect with the palm of your feet to it and push with a straight leg against it.
To get into different areas of the calf also do a variation where the foot is external or internal rotated.
III. Block Press
Use a block, a pillow, a medicine ball or a book.
Put one foot with the heel on a table, chair or box.
Start at a height that allows you to work on it with ease.
Knee Height is mostly a good choice for starters.
Put the object between your upper thigh and your ribcage or stomach (depends on what is possible atm).
Now press against the object from above with the upper body and below with the leg.
Hold as prescribed in the plan below.
Do on both sides.
Use a block, a pillow, a medicine ball or a book.
Put one foot with the heel on a table, chair or box.
Start at a height that allows you to work on it with ease.
Knee Height is mostly a good choice for starters.
Put the object between your upper thigh and your ribcage or stomach (depends on what is possible atm).
Now press against the object from above with the upper body and below with the leg.
Hold as prescribed in the plan below.
Do on both sides.
IV. Half Sumo-Curl
Step on an object (chair etc. ) with one leg.
Externally rotate your foot to build more space for your upper body.
You can use a small weight to start with.
Hold it in both hands.
Now lower down very slowly (min. 5 seconds till the lowest point).
Stay 2-3 Seconds at the lowest point.
Come back up again as slowly as before.
Do on both sides.
Step on an object (chair etc. ) with one leg.
Externally rotate your foot to build more space for your upper body.
You can use a small weight to start with.
Hold it in both hands.
Now lower down very slowly (min. 5 seconds till the lowest point).
Stay 2-3 Seconds at the lowest point.
Come back up again as slowly as before.
Do on both sides.
V. Unilateral Curl
Use an elevated position and a small weight.
The front leg stays straight.
The rear leg can be bent.
Now lower down very slowly (min. 5 seconds till the lowest point).
Stay 2-3 Seconds at the lowest point.
Come back up again as slowly as before.
Do on both sides.
Use an elevated position and a small weight.
The front leg stays straight.
The rear leg can be bent.
Now lower down very slowly (min. 5 seconds till the lowest point).
Stay 2-3 Seconds at the lowest point.
Come back up again as slowly as before.
Do on both sides.
6 Week Practice Plan
Do the suggested Routine 2x per week.
A. MFR Soles 1-2 Minutes per foot
B. Calf Stretches 1 Minute per Variation per foot
C. Block Press
2 Sets / Hold for 10 Seconds / Rest 1 Minute in between
D. Half Sumo Curl
3 Sets / 4 Repetitions / Rest 1 Minute in between
E. One Sided Curl
2 Sets / 3 Repetitions / Rest 1 Minute in between
Do the suggested Routine 2x per week.
A. MFR Soles 1-2 Minutes per foot
B. Calf Stretches 1 Minute per Variation per foot
C. Block Press
2 Sets / Hold for 10 Seconds / Rest 1 Minute in between
D. Half Sumo Curl
3 Sets / 4 Repetitions / Rest 1 Minute in between
E. One Sided Curl
2 Sets / 3 Repetitions / Rest 1 Minute in between
If you enjoyed this Tutorial, consider taking a moment to Share & Bookmark the first post.
Follow @moveorperish to:
- regain mobility
- move pain-free
- lead a dynamic lifestyle
Move OR Die,
Jakob
Follow @moveorperish to:
- regain mobility
- move pain-free
- lead a dynamic lifestyle
Move OR Die,
Jakob
https://x.com/moveorperish/status/1924212629545062843
ā¢ ā¢ ā¢
Missing some Tweet in this thread? You can try to
force a refresh
ć
