Our first exercise series was focused on HIP MOBILITY!
Mobility can be defined as the range of motion you have in your joints that allows you to move freely and easily. Adding a mobility flow before your workout, when you wake up in the morning or just before going to bed can be extremely beneficial.
Benefits include:
decreasing overall risk of injury;
improving your posture; and
improving movement mechanics and quality of movement.
For the dancers out there, adding mobility work to your exercise routine will greatly improve your flexibility!
Three seperate exercises/movements were included in our first exercise series: 90/90s, Dynamic Lizard and Hip Hinge to Malasana. Check out the Movement Synergy Instagram for the full videos saved in highlights!
I would aim to complete 5-10 repetitions of each exercise.
Exercise 1: 90/90s
A great mobility exercise that moves the hip through both internal and external rotation.
I like to use my mat to help line both legs up with a 90 degree bend at the knee and the hip. Keeping your feet planted on the ground, lift your knees up off the mat and start to slowly move them over to the opposite side.
Start with your hands behind you to offer some support and then when you become more confident in the movement & your mobility improves, try and keep your hands out in front.
Exercise 2: Dynamic Lizard
Dynamic Lizard is great for opening up through your hips and stretching through your hip flexors at the same time. I always like to do this one before working on split stretches.
Feel free to start on your knees if holding the plank position on your toes is too much to start with.
Your aim is to bring your foot up and beside your hand, or it not as close as possible. Remember to work within your range though! After holding the stretch for 2-3 seconds return the leg back to the starting position and repeat the movement with the opposite leg. Continue to alternate legs.
Exercise 3: Hip Hinge to Malasana
I always love to start all my workouts with this mobility exercise, especially when I know that I'm going to doing squats or deadlifts! Not only is it a fantastic mobility exercise for your hips, it also works your ankle mobility and core control. Malasana can sometimes be a tricky pose to hold!
I would start with a chair/table in front of you to offer a bit of support. Your first movement will be your hips hinging backwards as your torso moves forwards. Then keeping your torso forwards, bend your knees and think of hips dropping to the ground as your torso shifts upright. Sometimes having your feet slightly wider apart with toes turned out can help you sit into the Malasana position.
Then reversing the movements, drop torso forwards as your hips raise up and legs straighten back into a hip hinge. Then think 'hips through' as you stand tall before repeating the process.
Challenge yourself to add these movements into your weekly routine, and let us know how you go!
Stay tuned for our next exercise series, dropping on Instagram and Facebook at the beginning of July!
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