Regardless of your personal preferences — dumbbells, kettlebells, barbells or machines – there’s one thing that unites those who lift weights: the need to include mobility exercises in our weekly programmes. However, it’s rare that we successfully make time for them.
Men’s Health cover star Obi Vincent has an easy solution to your desk-job stiffness, with this 5 move mobility flow. These mobility exercises release your hips, hamstrings, calves, lower back and thoracic spine. Complete before or after your workout, or during your lunch break to ease out work-related aches.
The Mobility Flow
This flow takes roughly 2 minutes. Repeat the 5 exercises 3-5 times.
1/ Squat Sit to Hamstring Stretch
Begin with your feet a little wider than your hips. Reach down towards your toes to feel a stretch in your hamstrings and sink your hips into a low squat-sit. Hold the low squat position and then straighten your legs again to feel a stretch in your hamstrings. Repeat 3 times.
2/ Downward-Facing Dog
After your final hamstring stretch, walk your hands out in front of you with your hips high and a back flat. You will feel a calf stretch here before you send your hips forward into a plank position.
3/ Cobra
From a high plank position, lower your hips to the floor, untuck your toes and lift your chest as you push your upper body upwards. If you struggle to keep your arms straight, lower onto your elbows. Reverse the move back to downward-facing dog and repeat 3 times.
4/ Side Plank Starfish
After your final cobra, push yourself to a high side plank with your non-supporting arm stretched upwards. When you have reached this position, slowly lift the non-supporting leg upwards and hold for a count. Repeat on the opposite side.
5/ Hip Flexor Stretch
After your side plank starfish, return to the downward-facing dog position. Send one foot forward to meet your hand with your knee bent. Twist your torso towards the front knee and reach the non-supporting hand towards the ceiling. Hold for a count, return to downward-facing dog and repeat on the opposite side.
Kate is a fitness writer for Men’s Health UK where she contributes regular workouts, training tips and nutrition guides. She has a post graduate diploma in Sports Performance Nutrition and before joining Men’s Health she was a nutritionist, fitness writer and personal trainer with over 5k hours coaching on the gym floor. Kate has a keen interest in volunteering for animal shelters and when she isn’t lifting weights in her garden, she can be found walking her rescue dog.
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December 14, 2023 at 11:01PM
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This 5-Move Mobility Flow Relieves Desk-Job Aches - Men's Health UK
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