Four Everyday Mobility Exercises
March 3rd, 2016This article is from Men’s Health. I don’t know if Navy SEALs really do these four exercises daily, but they look pretty reasonable. I already do couch stretch regularly. Going to incorporate the other three, as I increase my daily pull-up regimen.
http://www.menshealth.com/fitness/exercises-navy-seals-do-daily
Modified Pigeon Stretch
On all fours, place right knee on a pad and shift right heel so it is under your left hip. Bring your left knee forward toward your right calve; pin your leg in place, then shift forward and backward, side to side. Lean forward to your forearms trying to get your chest to the floor. 2.5 mins each leg.
Lat Hang
Elevate your feet on a bench in front of you while hanging from a pull-up bar. Try your best to get your legs parallel to the floor, and keep your torso perpendicular to your legs. Take deep, long breaths, then exhale fully, as if you are filling a balloon. 5 rounds of five breaths each.
One tip to try: Use a balloon. The video below doesn’t show it, but blowing into a balloon forces you to breathe deeper and relax into the stretch, says Kechijian. It should feel like your lower and upper back are “expanding” with air when you inhale every rep.
Belly Lift Walk
This is similar to the inchworm push-up, without the push-up. From a push-up position, with your hands elevated on some plates or a short box and palms flat, walk your feet forward toward your hands without bending the knees. Round your upper back and push your heels into the floor as you step forward. Take 5 deep breaths. 5 rounds.
Couch Stretch
Find some empty space on a wall. While facing away from the wall on all fours, back up to the wall lifting your left foot up behind you so that your shin and knee eventually push up against and touch the wall. Step forward with the other foot. Squeeze your glutes and lift your torso, trying to touch your shoulders to the wall behind you. Contract your hamstring for 2 seconds, trying to pull your heel to your butt. 30 contractions per leg.