12 days of Mobility

In line with the spirit of Christmas, we thought it would be good to do a 12 days of mobility special. In case you missed it, here is a recap of our 12 days!

Give it a good go and try it for yourself! Do let us know what you think and how you found it. We would love any feedback or comments.

Day 1 - Our feet ๐Ÿ‘ฃ๐Ÿ‘Ÿ๐Ÿ‘ž!!!!!
Today we look at getting supple and mobile through our feet, which are the foundations to our body. Here a a few options you can try to give your feet some loving ๐ŸŽฑโšพ๏ธ๐ŸŽพ Shout out to Kinematics Health and Performance for this exercise tip!

Day 2 - Quadruped Thoracic Extension/Rotation ๐ŸŒ๐ŸŒ๏ธโ€โ™€๏ธ
Today's mobility work focuses on movement around our trunk. In today's world where we spend a lot of our time sitting and in a "closed" position, we want to restore our trunk rotation. This is especially beneficial for golfers ๐ŸŒ๏ธโ€โ™€๏ธ โ›ณ๏ธor people engaged in rotational sports๐Ÿ“๐Ÿธ๐Ÿ๐Ÿ‘ featuring Kylie Johnston, coach at Let's Go Fitness in Dunedin 

Day 3 - Tx rotation with rib grab ๐ŸŒ๐ŸŒ๏ธโ€โ™€๏ธ
Once again we revisit the trunk and the importance of having trunk rotation. With our sedentary lifestyles ๐Ÿ“ฑ๐Ÿ–ฅ๐ŸŽฎand postures, this restricts the mobility of our Thoracic spine and rib movement, which would have implications for our #breathingand even #locomotive patterns โ›น๐Ÿปโ€โ™€๏ธ๐Ÿšด๐Ÿปโ€โ™€๏ธโšฝ๏ธโ›ณ๏ธ

Day 4 - Squatting ๐Ÿ‹๐Ÿปโ€โ™€๏ธ๐Ÿ‹๐Ÿ‘ถ๐Ÿ‘๐Ÿ‘
#Squatting is one of the purest forms of #movement. Being in the squat shows full weight bearing range of motion in our #hips#knees and #ankles. In today's society, many people have lost the ability to squat due to #stiffness in their hips and ankles. Try this out and persevere with it. Your body will thank you for it ๐Ÿ˜€featuring special guest @bennettjones.sc , personal trainer at Valley Strength and Conditioning

Day 5- Anti-Fragile Fall matrix
This is a #shoutout to Dr Perry Nickelston from Stop Chasing Pain . The premise for this #movement is that humans need the basic #strength to get up and down from the floor, and too many of us have lost this ability ๐Ÿ‘ถ๐Ÿ‘ฆ Try this as a warm up before movement, or even just as an exercise in itself!๐Ÿ‹๐Ÿปโ€โ™€๏ธโ›น๐Ÿปโ€โ™€๏ธ๐Ÿƒ๐Ÿผโ€โ™€๏ธ

Day 6 - ELDOA Lower back stretch

After sitting ๐ŸŽฎ๐Ÿ’บ๐Ÿ’ป๐Ÿ“ฑ๐Ÿ“บor heavy #lifting๐Ÿ‹๐Ÿปโ€โ™€๏ธ๐Ÿ‹, this stretch is a nice way to unload your lower back. As always, the key is to watch your #breathing and make sure you breathe through your belly!

Day 7 - Cervical retractions

Recognising the detriment our #sedentarylifestyle plays in our lives, we see a lot of forward head postures. This puts a lot of #strain in our upper and lower neck, and is a common contributor of #headaches ๐Ÿ’Š๐Ÿ’ฅ๐Ÿ’ซ๐Ÿ‘Ž๐Ÿ˜ซ๐Ÿ˜ฉ

Day 8 - Pigeon ๐Ÿฆ๐Ÿค/glutes ๐Ÿ‘๐Ÿ‘ stretch
Our hips/butt is one area that gets tight very often. Many a times we don't realise how tight it is until we go searching ๐Ÿ”๐Ÿ”Ž๐Ÿ”ฆ๐Ÿ’กand hunting around. This stretch can even be done when you are sitting!๐Ÿ‘โญ๏ธ

Day 9 - Brettzel
This is one of the "bang for your buck" stretches where you hit multiple areas of the body โญ๏ธ๐ŸŒŸ๐Ÿค—๐Ÿ™Œ In our day to day activities, there are a lot of #rotational or #spiral components and this gets them. 
This stretch increases Thoracic mobility while challenging the opposite anterior hip. Featuring @joekelso22 , coach at Southern Peak Crossfit

Day 10 - Brettzel 2๏ธโƒฃ.0๏ธโƒฃ(with modifications)
Following on from yesterday's session, the Brettzel 2.0 is a variation of the Brettzel 1, where it gets more of the posterior musculature. A shout out to Greg Dea for some additional variations of the Brettzel 2. Featuring Jeff Leckie , head coach at Crossfit Uncut

Day 11 - Couch stretch.

In this episode, we look at one of our go to stretches. Many (or even most) people are very tight in their hips due to increased sitting/driving. This stretch hits the muscles and soft tissues of our hip flexor, quads and shins. Featuring @tim_medlicott head coach at @Crossfit Dunedin

Day 12 - "World's Greatest" stretch ๐Ÿ’ช๐Ÿ‘‘๐Ÿ†๐Ÿ…
This is so dubbed as this stretch combines multiple joint movements in one series of moves. From a stepping movementโžก๏ธlungeโžก๏ธtrunk rotationโžก๏ธposterior lower chain stretch.