One of my favorite mobility routines is to use a foam roller. Foam rolling allows me to loosen tight muscles and increase flexibility by targeting specific areas with deep, prolonged pressure. I start by rolling out with a foam roller or a trigger ball, I will start in my quads for about one minute each side, then move on to the hamstrings, glutes, and lower back. After that I start with some simple yoga poses.
I usually do a few rounds of Cat-Cow, Downward Dog, and Child’s Pose. Finally, I end with some dynamic stretching moves such as leg swings, arm circles, and hip openers. This routine takes about 10 minutes to complete and has really helped me stay flexible and reduce stiffness.
Another great mobility exercise is to roll out the joints. I start by lying down on my back and slowly roll out each joint, one at a time. This helps to release tension in the muscles around the joints and also promotes improved range of motion. To further enhance the rolling routine, I add a few minutes of stretching afterwards for added benefits.
Overall, these mobility routines have greatly improved my flexibility, mobility, and range of motion. I highly recommend giving them a try if you’re looking to stay agile and active! You will also benefit it to do it before bed. Doing this everyday helps to alleviate pain and improve your sleep quality. So why not give it a try? You won’t regret it!
Thanks for reading. Take care of yourself!
Hector L Torres – USA Triathlon Level 3 Coach