4 PAX took on a bit of a learning challenge from YHC for this edition of RECOVER.  Still trying to rehab my torn hammy, YHC did some research and brought out some mobility drills to help the PAX limber up and learn that stretching is not always to only way to recover and prevent injury.  Things were a bit choppy as we learned together, but the PAX hung in there and we got better together.

WARMARAMA:

ARM CIRCLES

FORWARD FOLD

DDAS

PLANK

CHATARANGA

UP DOG

DOWN DOG

DDAS

FORWARD FOLD

MOUNTAIN

CACTUS

BACK BEND

MADRA FORWARD FOLD

MOBILITY DRILLS: Flow

Inchworm

90/90’s (reach across leg, hook elbow, reach with other arm – 5 sec)

Rolling Crucifix (5 each way)

Table Twists (5 each side) shoulders back, hips up, reach across and back

3 way lunge and reach (straight, 45, 90)

Hamstring Pulse (back arch, pelt tilt, down and push back, 10 each)

Hamstring Reached (10each side) knees strain, back straight and arched

Can Openers (Arms follow body/ swing then throw) 10 ea

Dead Shoulder Circles (dead arm, big circles) 10 ea

Ankle Breakers (ankle sideways, step forward, twist opposite direction) 10

SLEEPER STRETCH

On right side, elbow 90 deg, arm at 70 deg to body

Pin right shoulder to ground, reach under elbow with left hand

Use left arm to push right arm down and toward body

PSOAS HURDLES STRETCH AND MOBILITY (Improtant core muscle)

Pretend there is a broomstick suspended between to chairs at the crest of your hip

You step under, drop down, rotate your hips, come up and lean to the outside of your bent leg.

Repeat back other way

HIP MOBILITY DRILLS

Low squat and notice your eye level.  This is the point you want to come to every time.

Squat down, slide over, come out

Repeat other side

Imagine you have a large foam roller at the squat eye level of the previous drill. Bring your leg up and swing over that point and back down.

Repeat other side.

LOWER BACK PAIN RELIEF (hip abductor)

Lay on side, thumb pressing on pain point, knee in to floor, up and back and turn foot down x 10

Then bring knee down and in, up and back, turn foot and hold

Flapjack

HAMSTRING STERTCH WITH ANTERIOR PELVIC TILT

Go to wall, foot bent on wall, one leg back, both knees, straight

tilt pelvis back (butt out) and reach up the wall with hands but keep anterior tilt and back straight

BEST STRETCH EVER (Thoracic Spine Extension)

Use poles, keep knee on ground.  Do three times each side

COT and BOM

Laser – OUT