THREE EXERCISES TO COMBAT A CRANKY BODY AFTER HOLIDAY TRAVEL
- This is my all time favorite peanut drill. Ever. It’s basically the closest thing I’ve found to a magic wand for your #circusbodies. It addresses a tight thoracic spine and upper back muscles, which are typically even MORE hypomobile and tight after sitting for prolonged periods of time (hello, holiday travel). Don’t have a peanut? No problem, here are some peanut alternatives:
- Two tennis or lacrosse balls in a sock, tied off with a hair tie
- Foam roller
- Rolled up towel
Now: Place the peanut at one of these three spots:
Start by lifting and lowering your head, with your elbows pulled in towards each other. For added intensity, lift and lower your head and hips at the same time, hinging over one of those three spots. Repeat 10 times per spot.
Want to ramp up this mobilization? Place the peanut on top of a yoga block or thick book, and follow the same steps as listed above.
SINGLE LEG BRIDGES
Lie on your back with one leg hugged in tightly to your chest. Press into the ground with your other foot, and lift your hips as high off the ground as possible. Hold for 5 seconds. Slowly lower. Repeat 10 times per side.
**Why the one legged variation? Great question. Glad you asked. When you hug the opposite leg in to your chest, your lumbar spine slightly flexes (hollows forward). When our low back is in this flexed position, it is almost impossible to use our low back muscles instead of our glutes- which is the most common “cheat” I see people do during a two-legged standard glute bridge. This variation makes it WAY harder to cheat!**
HIP FLEXOR RELEASE
LOOKING FOR THE PERFECT HOLIDAY GIFTS?
STAY HYDRATED. STAY MOBILE.
GIVE THE GIFT OF FLEXIBILITY.