Mobility

Set Up: the initial set up of the exercise, how does somebody get into it
Cues/Focus: What to focus on when getting into the exercise, during the exercise and if any movement is involved in the exercise.

  1. The leg angle stretch standing up.

Set Up: Find a wall. Sit on your knees from the wall. Bring one knee cap up, the other knee cap behind on the ground as close to the wall as you can, with the feet of the same leg up on the wall. Rise your chest up.

Cues/Focus: You will feel a stretch on the tibia of the leg whose knee cap is on the floor towards the wall.

2) The leg angle stretch bowing down.

Set Up: Sit on your knees from the wall. Bring one knee cap up, the other knee cap behind on the ground as close to the wall as you can, with the feet of the same leg up on the wall. Bend your upper body down with the hands on each side of the front leg.

Cues/Focus: You will feel a stretch on the tibia of the leg whose knee cap is on the floor towards the wall. You can increase or decrease the stretch with the distance of the knee cap of back leg from the wall.

3) Wall slides

Set Up: Stand up with the back on a wall. Move legs about 15 degrees ahead. Your entire upper body back should touch the wall, move it so.Then, while keeping the shoulders and the back on the wall, move your hands up touching the wall with them.

Cues/Focus: Your lower-mid back and shoulders might release from the wall while trying to move the hands up. Try to maintain contact with the wall as your top priority and work from there.

4) the elbow to the feet stretch.

Set Up: Stand straight on your knees, bring one knee up. move the other back and straighten it. Both hands stand on the other-side of your not straightened leg. Move your hand closest to your not straightened leg up and then as low with its elbow as possible.

Cues/Focus: You should feel a stretch on your none straightened leg. Most of the stretch will be close to the hip. If you straighten your straight leg more, you can feel a stretch there too. focus on keeping the straight leg straight.

5) The back rounding stretch.

Set Up: Get on your hands and legs like a baby. while keeping the hands, shoulders and lower body in the same position, move your chest and belly up and down as far as you can. Your neck can move accordingly don’t  focus on it or break it.

Cues/Focus: Try to maintain your shoulder’s and leg’s position from changing.

 

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