Last week we tested your flexibility, so this week I want to give you some help on improving those areas you struggled with.
First, your shoulders and upper back. Wall Angels works to encourage you to open your chest and really use your scapulars which in turn improves their mobility.
Stand about 2-4 inches away from a wall and put your bottom and whole back and head flat against the wall. Start with your arms bent just below shoulder height. You should be able to feel your shoulder blades touching the wall-your aim is to be able to keep them touching the wall throughout this exercise. Start to raise your arms up the wall as if going to join your hands over your head, as soon as your scapula moves away from the wall go back down and start again. Build up to 2 x 10 reps.
Next up your hips. Now as we went though 3 different areas on the hips I have 3 different fixes depending on where you felt you needed work.
So if you remember we looked at the front of the thigh first. Here is a stretch that has a basic and more advanced version depending on what level you are at.
Start kneeling up and then put one foot out a good stride length in front of you with the knee bent. You can just bring your hips forward here if that feels like a deep stretch to you, or if you need to go deeper you can put your back lower leg up against a wall (or gym ball as I have done) Hold the stretch for 30-60 seconds
If your leg rolled in on the hip test you need to work on your inner thighs. Stat kneeling and take one leg out to the side as far as it with comfortably go. Put your hands out in front of you for support, and start to gently rock forward and back and then hold the stretch for 30-60 secs.
If your leg rolled out you need to work on your outer thigh. Start lying on your back, knees bent, feet flat on the floor. Cross one ankle over the opposite knee. And then take hold of the leg underneath and lift it up. Hold for 30-60 seconds.
And finally the ankles. Start kneeling and put one foot out in front of you and keep your chest low on top of the thigh. Keeping the heel of the front foot down use your body weight to press the thigh gently forward and back and then hold for 30-60 secs where you feel a stretch. You may need to experiment with the position of your foot.
Get to work on these before we start looking at your stability next week!
I still have space for 121 clients in the studio, so hit reply if you want help hitting your goals this year.