Quick Mobility Routines You'll Actually Do

Did you ever get up from a chair or reach for a dropped object and think, "Damn, I'm moving like my grandmother?" 

Yeah. Me too.

My joint mobility is actually pretty good. (Ignore the ice pack on my knee. Really. It's just and old ski injury that flares up on occasion.) My real battle is with posterior chain muscle tension. It shows up most in my hamstrings, glutes, and lower back.

This is particularly noticeable after a long or fast run, or when I increase the weight on my back squats or deadlifts. Unfortunately, I have a tendency to ignore it until it gets quite bad. Why do I do that?

I explored that question as I was doing Stacy Westfall's 5 Steps to Blow Your Own Mind exercise (podcast episode 159). One of the steps is to list the reasons you haven't achieved a particular result before now.

In the case of mobility work, my main reason is that I always feel like my time is better spent on working out -- you know, running or cycling or lifting. I don't have time to waste on mobility. 

Until I can't move, of course. Until my sacroiliac joint pangs when I stand up, or my low back aches every morning, or my shoulder complains about doing pushups. Then I have to find time, and more of it!

​That's why one of my goals for this year is to focus on mobility.

I've established four, specific commitments that are quick enough to have minimal impact on my existing routine, while still addressing much-needed maintenance and improvement:

Quick Mobility Flow

Urdhva Hastasana
Forward Fold, walk hands forward into
Downward Facing Dog and pedal out feet
Three-Legged Dog (pick either side)
Low Lunge
Easy Twist
Low Lunge
Crescent Lunge
Half Hanuman
Low Lunge
Downward Facing Dog and pedal out feet
switch sides and repeat
Finish with Rag Doll, then roll up into
Tadasana

[Click here to print a copy for easy reference.]

1. Do a quick mobility flow before every run and after every strength workout
2. Foam roll after every run
3. Do a muscle activation warmup before every strength workout
4. Practice yoga for at least 3, 25-minute sessions per week

Muscle Activation Warmup

Glute Bridge (10 reps)
90/90 Stretch (both sides)
Bird Dogs (5 reps each side)
Squat Hold with Thoracic Rotations (3 reps)
External Shoulder Rotations (10 reps)
Lateral Pullaparts (10 reps)
Cheerleaders (10 reps)

See end of post for links to instructive videos.
[Click here to print a copy for easy reference.]

Totally doable!

#1 and #2 take about 3 minutes each. (Sure, those are short stretching and foam rolling sessions! But I almost never actually get long sessions done, so this is a win, right? Right.)

#3 takes about 10 minutes and isn't terribly exciting, but that's where temptation bundling comes in. I listen to podcasts to keep me amused during strength workouts anyway; the new warmups let me listen longer. Another win!

#4 is, admittedly, more of a time commitment. Yoga makes a massive difference in how well I feel, not to mention how well I ride. 25 minutes is shorter than most of my runs, so it takes my running slot on non-running days and I still come out ahead. (Also, goodness no, I don't have time to drive to a yoga studio! I use the Down Dog app.)

One more thing: I'm making a point of getting to my chiropractor/soft tissue guy at least monthly. Not only is the regular maintenance good for injury prevention, but it helps keep those old twinges (ahem, knee, ahem) under control.

That's it! Habit formation is underway, and I plan to end this year feeling better than when I started. How about you?

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Resources:

Dr. Aaron Horschig of Squat University demonstrates his quick shoulder warmup

Movement Enhanced demonstrates a deep squat with thoracic rotation exercise

Adam Schafer of Mind Pump explains how to perform a 90/90 hip stretch

Free Printable Quick Mobility Flow and Muscle Activation Warmup Sheets

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