Have you thrown out your back just by sneezing? Has it been more than a decade since you last were able to touch your toes? Would you just like fewer aches and pains when you move? If so, spend some time with MobilityWOD. This program helps athletes increase range of motion and movement efficiency while also soothing achy muscles and joints. It’s a combination of myofascial release techniques (done mostly with a lacrosse ball), stretches and strengthening exercises. Since a daily Mobility WOD is something you’d do in addition to your regular workout, the exercises are short. Fifteen minutes should be all you need. “It’s like daily maintenance, like brushing your teeth,” says Kelly Starrett, the physical therapist that co-founded the program. “Ten to fifteen minutes a day can aggregate to real tissue change in a week,” he says, adding that these changes can help protect you from injuries and just the general aches and pains that come with getting older.
Try It Yourself: The Bone Saw
This exercise targets the fasciae within your feet and ankles while increasing your ankle range of motion. Kneel on the floor with your right foot and ankle supported by a rolled up towel or folded yoga mat. Cross your left leg over the top of the calf of your right leg. Slide the top leg back and forth over your right calf. Then, move your hips up and down to contract and relax your muscles. With your legs still crossed, sit back and put as much pressure on your bottom leg as possible. Finally, work your left shin all the way up the back of your bottom leg, targeting any knots in the calf that you come across.
Location: San Francisco, California, but the website offers tons of free videos and workouts.
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