Mobility/rehab videos are back my popular demand! Since I was having some SI issues today, I thought I would put together a video of my favourite self-release sequence! Sped up 2x to fit the video. These movements are to be done very slow and controlled, post-training or on a day off.
1️⃣) Light psoas stretch. Elevate your rib cage, and then press it into the ground. Follow this by tilting and your pelvis towards your chin and elevating slightly. Tense your pelvic floor and hold for 15-20 seconds. Release slowly and repeat 3-4x. .
2️⃣) Following the same procedure as the first exercise, perform 8-10 single leg glute bridges. .
3️⃣) Keeping your rib cage glued to the floor, bring your legs to 90 degrees. This movement is done by pulling and pushing the opposite leg simultaneously. The idea is to resist the pressure on either side. On the leg that you are pulling, resist the pull. On the leg you are pushing, also resist. Hold each isometric for 10-15 seconds, and repeat on each side 3-4x. .
4️⃣) Gently roll into a "pike pose". Go at your own pace with these. The further back you can get your feet, the better. Remember to pull your abdomen in, and breathe gently. Do NOT force a stretch in this position, but do try to stack your hips over your shoulders as much as possible. For beginners or those who lack the mobility for this movement, you can use the wall as assistance. .
5️⃣) Lastly, roll into a seated forward fold and relax. You can also finish these movements off with a child's pose to gently stretch your lower back.
I promise that by performing this sequence in order, your back will feel 10x better. Every time my SI shifts out of place (quite often), this sequence helps it feel 100% better and gently resets it without over-mobilizing the surrounding tissue.
Tag someone who could use this! .
#trainwithprecision3 ♡ 1 ✍
If anyone is thinking about a ideal birthday gift for me, go for the obvious 😎🤙 #teamhennessy#repost Elevated design. Add something exceptional to your collection. Hennessy X.O Limited Edition by Marc Newson. Available now. 8 ♡ 0 ✍