Maintaining Mobility and Flexibility from Home

Written By: AMBER TANSKI




I don’t know about you, but I’m feeling very stiff due to sitting around during quarantine. I go on multiple walks and exercise every day, but my muscles are still tense. Our bodies aren’t designed to be inactive. I’ve started implementing a daily flexibility and mobility routine to loosen up. It’s also a nice way to wind down and focus on being in the moment. Try doing it in a room without distractions or with quiet music. Dedicate these 15 minutes to yourself.

Perform 1-2 sets of the following exercises:

Ankle Mobility: Perform 10 repetitions.

While standing, rock back and forth from your heels to your toes, working the ankles.

Hamstring Stretch: Hold for 30 seconds.

Bend forward with knees slightly bent, grabbing onto each elbow, and hang. Allow your weight to shift forward, deepening the stretch.

Hip Mobility: Perform 10 repetitions per side.

Shift your weight onto your left leg, soften your knee, and raise your right leg with knee bent. Move your right knee towards your right side, opening your hip. Bring it back to center and lower your right foot to the ground. Repeat while standing on your right leg.  

Hip Flexor Stretch: Hold for 30 seconds per side.

Kneel with our left knee on the floor and your right foot planted in front on you with your knee at a 90-degree angle. Keeping your back straight begin leaning into your right knee until you feel a stretch on the front of your left hip. Hold. Repeat on other side.

Back Mobility (Cat-cow pose): Perform 10 repetitions.

Begin on your hands and knees in tabletop position with your toes tucked under. As you breathe in, tilt your pelvis so there is a gentle arch in your back as your belly drops towards the floor. Keep your abdominal muscles engaged to control the motion. Now exhale, tuck your pelvis underneath and arch your back towards the ceiling dropping your gaze towards the floor.

Back Stretch (Child’s pose): Hold for 30 seconds.

Bring your knees wide, about the distance they would be to reach the edge of a yoga mat, with your big toes touching together. Push your hips back towards your feet while crawling your fingertips forwards, arms straight. Keep your gaze towards the floor. Sink deep into the pose.

Back and Shoulder Mobility (Bird-dog pose): Perform 20 repetitions alternating.

From a tabletop position engage your core as you lift your right arm and your left leg (flexing foot so that toes are pointed towards the shin). Imagine there is a glass of water on your lower back that you are trying not to spill. Keep your hips level. Return your right hand and foot to the flow. Repeat on other side.

Shoulder Stretch: Hold for 30 seconds per side.

While sitting take your right arm across your chest, reaching your hand for the back of your left shoulder blade. Hold. Repeat on other side.

Triceps Stretch: Hold for 30 seconds per side.

Reach your left hand up and behind you, reaching for your right shoulder blade. Use your right hand to gentle pull your left elbow further back. Feel the stretch through the back of your upper left arm.

Neck mobility: Perform 5 repetitions.

Gently tilt your head with your right ear moving closer towards your right shoulder. Repeat on other side. Return to center. Rotate your neck to look towards your right. Now look towards your left. Return to center. Allow your head to gently fall straight back. Next, bring your head forward tucking your chin towards your chest. Repeat these all 5 times.


WRITTEN BY:

AMBER TANSKI

Amber Tanski is an ACE Certified Personal Trainer and Fitness Nutrition Specialist at AddeoFit. Her fascination of human movement brought her to UW-Milwaukee where she graduated with a Bachelor of Science in Kinesiology. Passionate about rehabilitation, Amber went on to earn an Orthopedic Exercise Specialist Certification. This allowed her to increase her knowledge of post-surgical rehab recovery as well as recovery from athletic injuries. She has experience working with a diverse population including youth athletes, cancer and stroke survivors, and children with autism. To continue on the path of rehabilitation, Amber has been accepted to Concordia University Wisconsin to become a Doctor of Physical Therapy.

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