Fitness Friday – Mobility Work

Disclaimer: It’s not my goal to regurgitate everything I read in books and on the internet. Additionally, I am not a physical therapist, kinesiologist or personal trainer. What I post here on Fitness Fridays is intended to be informational and based on what I do in my normal fitness routine and daily life. You may want to try it to see if it fits your active outdoor lifestyle, or you may not. All links here are sites and information I regularly read and think critically about. I encourage you to do the same.

Most of us live fairly sedentary life’s (even the most active among us). Compared to even 50 years ago, we sit more in daily life. Check out this info graphic, put together by medicalbillingandcoding.org.

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We could talk for ever about the issues with sitting all day and many have. (See this discussion at Mark’s Daily Apple)

But this post is more about how to deal with the side affects associated with sitting and how to deal with it so it doesn’t hinder our fitness goals, functional life and overall mobility! It is especially pertinent to me as, although I have a stand-up desk, I also spend a lot of time in the car going to Client meetings and offices around Los Angeles (this week I spent over 12 hours in the car!).

So what are some (meaning my) typical symptoms from sitting?

1. Tight Lower Back
2. Thoracic spine impairment/loss of mobility
3. Weekend/elongated hamstrings
4. Tight Ankles/Reduced Ankle Mobility
5. Stiff neck/Shoulder hunching

So, what are some options for addressing these issues? Strength and conditioning definitely helps (overall fitness can counteract some of these issues) but I have found the following mobility exercises to be really helpful in addressing the, head on:

1. Ball Work for the Lower Back (You will probably see me link to Kelly Starrett a lot, he knows his stuff AND gives a lot away for free!)
2. thoracic Spine Extension (My favorite foam roller is TPT’s The Grid)
3. Glute Ham Bridge (double points for this video being shot at CU-Boulder Go Buffs!)
4. Unglue Your Sticks (again KStarr – check out his book)
5. PVC Dislocates (not only for Crossfitters!)

Hope you find these exercises useful. We’ll talk more mobility in the future.

Please note, I have no affiliation or financial incentive to link to the sites and products above (although I’d gladly take some!). These are things I use daily to keep myself in shape.

I would; however, like to take a second to plug a friend and affiliate of this blog – Natalie at Pure. She has been helping me with shoulder and lat mobility issues…it hurts so good!

About the author  ⁄ Andy Thul

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