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It’s that time of year again….every treadmill, bike and elliptical taken, every machine occupied and there isn’t a single cable column attachment to be found. Let me save you the suspense of looking over at the bench press or the squat rack because they’re gone too and the line to use it next stretches all the way over to the free weights. Now, while you’re wondering around the free weight section you realize you’re in business, as long as you’re looking for the 2 pound or the 150 pound dumbbell because every other reasonable weight is scattered across the floor “in use.”
One last quick scan of the room reveals the only option may be the sweat covered yoga mat in the corner. This leaves you standing there to perform an obligatory check of your iPhone to make yourself look busy while you consider your next move.
Don’t worry….History tells us that the annual gym blitz happens for about 6 weeks and by Valentine’s Day everyone has seemed to have met their goals/yearly fitness obligation. When that day comes, you can stroll in and reclaim your local fitness center with a smile on your face to do whatever exercise routine you would like.
In the meantime, these few weeks provide a great opportunity to work on stretching and mobility problem areas that are easy to ignore but will keep you healthy and moving well for the New Year. So while you wait for a machine, or just want to add a few things to your work out, here are a few basic movements with minimal equipment that can help with many of your lifting techniques.
All of these mobility exercises should be performed PAIN FREE!!
Ankle mobility is a very important part of all lower body exercises and daily movements. Whether it is performing a squat at the gym, or climbing a flight of stairs, ankle motion is crucial in keeping the ankle and knee healthy.
Important: Maintain complete foot contact with the ground. Don’t allow your heel to rise from the floor. In this picture the purpose of the stick is to maintain a proper knee position. Drive the knee over the outside of the foot as you lean forward to feel a stretch in the ankle. Notice the similarity of this position to a squat, in regards to the ankle, knee and hip.
As you work your way up the chain, your hip mobility is also important in many lower body exercises. This picture involves leaning the body forward and driving the knee out with your elbow facilitating an “external rotation” of the hip.
Important: Again, the goal is to maintain foot contact with the floor. This position intentionally resembles half of your squatting position and is great when used as a warm up.
A progression to the last picture, this one is more aggressive to increase stretch on the adductors of the right hip and likely the left hip flexor.
Important: Keep the foot flat on the ground, drive the knee out with the elbow.
Upper spine mobility has great application in correcting poor postural positions developed throughout the day, as well as improving overhead shoulder range of motion. Extend your upper back over the foam roll while maintaining your hips on the floor. Supporting your head with your hands will take any strain off of your neck.
Important: This should not be painful in your neck, shoulders or upper back. To decrease any possible shoulder pain, it is often helpful to point your elbows to the ceiling versus out to the side. To increase your stretch, pull your belly button to the floor and rotate your pelvis backward. Blow out all of your air and suck in your ribcage will also allow for increased stretch.
It is very important that all of these exercises are performed without pain. Increasing your range of motion in your joints as well as muscular flexibility can keep you healthy, allowing you to perform all of your exercises and activities pain free!!
