Mobility - Lower Back Massage
Mobility
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50s
MOVEMENT KEYS
• Wrap hands around bent knees
• Bring knees to chest, but keep bottom (pelvis) on mat
• Rock side to side, feeling a release in the lower back area
Up Next in Mobility
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Mobility - Windmills
MOVEMENT KEYS
• Step out into wide lunge
• Tap ankle with opposite arm as the other arm windmills skyward
• Lunged knee tracks over toe
• Alternate between legsPROGRESSION
Lunge forward into a triangle pose. -
Mobility Stir the Pot
MOVEMENT KEYS
• Hinge from your hips, until your torso is parallel with a wide stance
• Wide stance makes room for your arm to hang directly under your shoulder
• Rotate your arm clockwise, then counter-clockwise, as if you are stirring a big pot of something delicious and not too hot. -
Mobility - Hammy Walk
MOVEMENT KEYS
• Hinge from hips as you extend one leg out
• Slowly hinge your torso over the extended leg
• Reach down toward ankle to deepen the stretch
• Hold 5-10 seconds, then return to start position
• Alternate legs for each stretch rep
