Mobility Routine
- 20-30 minutes of restorative work
- Focus on deep inhales and exhales and try to relax as much as possible
- These sessions can be extremely important when it comes to performance and injury prevention
- It starts with foam rolling and static stretching, targeting the most important muscles and movements for performance
- You will most definitely feel a temporary increase in range of motion after this
- This is why we perform Controlled Articular Rotations (CARS) immediately after, to ‘use’ and ‘activate’ this new range to get improvements in mobility
Part 2 - Stretching
- Straight leg and bent knee calf stretch 60-90s per side
- Couch Stretch 60-90s per side
- Pigeon Stretch 60-90s per side
- Frog Stretch 60-90s
- Tricep/Lat Stretch 60-90s
- Pec Wall Stretch 60s per side
Part 3 - Controlled Articular Rotations (CARS)
- Seated Ankle CARS 3 each way
- Quadruped Hip CARS 3 each way per leg
- Quadruped Cat/Cow 3 each way
- Seated Thoracic CARS 3 each way
- Standing Shoulder CARS 3 each way