Join us at La Jolla Sports Club for a FREE mobility workshop January 26th from 12.30pm-2pm!
New to the idea of mobility? Imagine fixing your body aches and pains with a little more of it! We cover the basics in last week’s post, so after you catch yourself up, read on below for some mobility tips from your La Jolla Sports Club mobility guru, Matt Pippin.
But first! Be sure to sign up for Matt’s No Pain More Gain free workshop here.
Matt’s Mobility Moves
The 90 / 90
The 90/90 is a great position, because you can do so many things from this base position. The front hip is in external rotation which is a great way to attack those ‘tight’ glutes. The trail leg is in internal rotation, which is something every human needs to have more of. More internal rotation of the hip, means a better hip!
Quadrupedal Shoulder CAR (Controlled Articular Rotation)
Utilizing the quadrupedal position is a great way to attack mobility of the shoulder. Simply changing your position to gravity will allow you to strengthen different parts of shoulder. This exercise is a shoulder CAR (Controlled Articular Rrotation), which takes your shoulder through it’s greatest pain-free range of motion. CARs are the meat and potatoes of mobility training.
#4 Front Leg Hover
Front leg hovers are great way to strengthen the hip flexors. If your hip flexors are always tight, then you need to start strengthening them. Weak muscles tend to create tight muscles, because your nervous system doesn’t feel safe, so it locks everything down to protect you. Nice of them, right?
Utilizing the well-known cat / cow position is a great way to create a healthier spine. The goal, however, is to move each vertebrae individually and with control. Want a bulletproof back??? Then you need to have a spine that moves effortlessly and with control.
Quadrupedal Hip CAR
Want to build better hip mobility? Quadrupedal hip CARs are the most efficient way to build resiliency in the hip by training everything the hip can do. Imagine you have a glass of wine on your lower back—now don’t spill it. This will allow only your hip to do the work, instead of using your lumbar spine and pelvis to help out.
Combat Dorsi Flexion
Plain and simple, everyone needs to improve their ankle mobility. Everything starts from the ground up, so if your ankles are off, most likely something up the chain will be off, as well. Sitting in this combat position will allow you to isolate the ankle. Keep your heel down and drive that knee as far forward as possible.
Hungry for more? Check out Pippin Performance for tips and blogs!
See you at the workshop!
// Your friends at La Jolla Sports Club