Ready to go over the 9 mobility exercises that will fix every issue you have?!
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1. SHOULDER EXTERNAL ROTATION

First apply traction to the joint to set it in the proper position, from there put your elbow out to the side arm at 90 degrees, you're going to grab the stick and with the opposite you're going to apply leverage. We are going to actively internally rotate that shoulder and at the same time apply more pressure from the off hand forcing your shoulder into a deep stretch. And the key is to slowly fight (letting the muscle lose) for 5 seconds, once then hold the bottom of the stretch which is often a recovered range of motion for another 5 seconds. Do 1215 reps for 3 to 4 sets and obviously on both sides if they are both screwed up.

2. SHOULDER INTERAL ROTATION

To fix this We’re going to use the band like before to reset the joint in the proper position by wrapping it around the front of your shoulder and do the exact opposite stretch by gripping the pvc behind your back, across your body and grab with your opposite hand. Apply leverage by pulling and just like before treating it like an exercise. 56 seconds, 1215 reps, 34 sets.

3. CHEST

Grab your band and getting in the position as if you are working to fix poor internal rotation because this will also help with that. Hand behind your back and you’re going to contract your chest by actively internally rotating your shoulder then relaxing and letting the band take your chest to the fullest stretch it’s capable of. Again the reason this is perfectly safe to do is prior to your workout is that it’s less like a passive stretch and more like an exercise and you’re going to treat it that way, doing several sets of 15 20 reps on each side if needed with extended holds at the fully stretched position for 3 sets.

4. THORACIC

Grab a DENSE foam roller or put a barbell in squat rack then pinpoint exactly where your issue is then flex and extend over top of it forcing it to release.

5. LOWER BACK

I’ve found that most peoples problem is that they avoid training it all together and over time it just gets weaker and tighter. So the key is to slowly integrate exercises that specifically target those muscles the best one being a reverse hyperextension but that doesn’t mean you can’t immediately get relief and reset everything with a band.. Just adding a band that puts a little traction on your hip as you do the classic back stretch that we all did in PE class for at least 2 minutes on each side will instantly give you relief.

6. GLUTES / HIPS

We’re going to use a bench or box and get into a deep lunge and add traction from the band both from the side and the rear. You're hunting for restrictions by going into a deep lunge on slightly different angles, when you find one sit in it for five to 10 seconds, back out and do it again until you feel it release and then keep hunting. 5 minutes on each side.

7. ADDUCTORS / KNEES

Back against the wall, Place your elbows right under your medialis and engage your adductors and then apply force from your elbows by pressing your hands together and down.. Maintining the contraction from your adductors but still allowing your elbows to win. Again 5 second fight and then a five second hold at the bottom, 1215 reps, 3 sets and make eye contact with no one.

8. HAMSTRINGS / HIPS

Simply place the band high on your hip, bend forward with you banded leg bend, straighten it with a 5 second hold at the fully stretched position.

9. CALF / ANKLE

You’re going to wrap a band around the top of your foot putting traction on the ankle restoring normal function to the joint and then with your foot on a plate you’re going to actively drive your knee forward and out to the side. 5 second hold, 12 reps, 3 sets each side.

#mobility #stretching #posture