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You run a lot throughout the week—long runs, hilly runs, sprint interval sessions, you name it. All of that time spent on your feet can leave you feeling stiff and sore. That’s where mobility work comes in, which takes your body through its full range of motion.
The repetition of running can cause tightness and muscle imbalances, according to Hannah Myett, a Brooklyn-based NASM-certified personal trainer and yoga teacher. “This workout was created to let you find where there are hang-ups, work through them, and work toward a greater range of motion, increased mobility, and increased flexibility.”
Mobility work may be harder for some than others, and that’s okay—start with where you’re at, and go from there.
“Know that when you see someone demo an exercise, especially in regards to flexibility and mobility, their body will not always be an exact blueprint of yours,” Myett says. “Be compassionate and curious about your body’s range of motion, and always keep props like yoga blocks, books, straps, blankets, and pillows nearby to support the workout.”
How to use this list: Review the exercises below. Each move is demonstrated by Myett in the video above so you can learn the proper form. Perform the workout as a circuit and complete three rounds. Complete the amount of reps listed, with minimal rest between each. Take a 30- to 60-second active rest (walk around if standing, do windshield wipers if lying on your back, etc.) between each round.
Myett recommends doing mobility workouts about three times per week, or any time you’re feeling sore and stiff. Adding dumbbells, mini bands, and an exercise mat are optional. After you master this workout, increase the amount of reps you do per exercise to make it more challenging,
Before you begin the workout, warm up by foam rolling each body part (three rounds of breaths per body part) and performing the lunge sequence.
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Squat to Hip Hinge
Stand with feet between hip- and shoulder-width distance apart, with your toes slightly turned out. Your spine should be neutral, shoulders back, chest up. Place hands behind head. Squat by sending your hips back, bending your knees to lower down as far as possible with chest lifted in a controlled movement. Keep lower back neutral. Press through heels to stand back up to starting position. Next, send your hips back and hinge at your hips to a 90-degree angle, keeping a straight back and a slight bend in your knees. Lift your back straight up to return to starting position. Complete 10 reps.
Lateral Lunge to Oblique Knee Raise
Stand with feet hip-width apart and hands behind head. Lunge right by taking a big step to the right and sending hips back and bending right knee—keep your upper body upright throughout. Power into the foot from here to bring that knee up towards the opposite elbow. Return. Complete 10 reps per side.
Pendulum Lunge
Stand with feet hip-width apart. Step forward with left foot while keeping right foot in place, keeping back straight and tall. Bend both knees, creating a 90-degree angle with legs. Keep your left knee behind the top of right toes and tracking with the first two toes. Once both knees are bent to 90 degrees, and right knee hovers above floor, push off through left heel and immediately go into a reverse lunge by taking a big step back with left leg without left foot touching the floor and bending both knees until the left thigh is parallel to the ground and the right knee is hovering just above the ground, legs forming 90-degree angles. Repeat. Complete 10 reps per side.
Down Dog (Adho Mukha Svanasana) Push-Up
Start by performing a downward dog: Start standing, then bend over to touch the ground. Walk hands out into a high plank position. Spread fingers wide and press palms into ground. Raise hips into an inverted V position, keeping your legs straight. Tip your weight forward, and bend your elbows out to your sides as the crown of your head goes toward the floor to perform the down phase of a push-up. (Your shoulders should be away from your ears, and your shoulder blades should integrate into your back.) Straighten elbows to push back up to downward dog position. Repeat, and complete 10 reps.
Low Lunge Open Twist
Stand with feet hip-width apart. Step left foot forward to get into a deep (low) lunge position. Place right hand on yoga block or floor next to left foot, twist torso to the left, and reach left arm straight up to the sky. Your gaze should be up at your left hand. Return to starting position. Repeat. Complete 10 reps per side.
Unique Yoga Essentials
Clamshell
Place a mini band around legs just above the knee. Lie on your right side with knees bent, and ankles, knees, and hips stacked. Place left hand on left hip. Keeping your heels together, raise hips off floor and rotate left knee up toward ceiling as much as possible Lower hips back to floor to return to starting position. Repeat. Complete 10 reps per side.
Fallen Star (Patita Tarasana)
Start in down dog position. Bend right leg and bring it toward the left elbow. Extend right leg through, planting the side of your right foot onto the ground. Drop hips down—you should feel a stretch in your right IT band. Lift hips back up. Repeat. Complete for 30 seconds per side.
Pigeon (Ardha Kapotasana)
Start in down dog position. Bring right leg forward, bend at the knee, and then lower the outside of your right shin to floor, keeping right foot flexed. Your left leg should be extended, your left thigh should be resting on the floor, and the toes of your left foot should be curled under. Keep back straight and gaze forward. Rest right hand on right knee and left hand on right foot. Complete for 90 seconds per side.
Shin Box
Sit on the floor with your legs bent at 90 degrees (one leg internally rotated, one leg externally rotated). Keep your upper body upright and feet planted as you slowly rotate your hips until you reach the same 90-degree position on the opposite side. Continue rotating back and forth, pausing at each side for a greater stretch. Complete 5 – 6 reps per side.
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