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 👣👟👞!!!!!
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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 🎱⚾️🎾 Shout out to Kinematics Health and Performance for this exercise tip!

Day 2 - Quadruped Thoracic Extension/Rotation 🏌🏌️‍♀️
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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 🏌️‍♀️ ⛳️or people engaged in rotational sports🏓🏸🏏🏑 featuring Kylie Johnston, coach at Let's Go Fitness in Dunedin 

Day 3 - Tx rotation with rib grab 🏌🏌️‍♀️
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Once again we revisit the trunk and the importance of having trunk rotation. With our sedentary lifestyles 📱🖥🎮and postures, this restricts the mobility of our Thoracic spine and rib movement, which would have implications for our #breathingand even #locomotive patterns ⛹🏻‍♀️🚴🏻‍♀️⚽️⛳️

Day 4 - Squatting 🏋🏻‍♀️🏋👶🍑🍑
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#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 😀featuring special guest @bennettjones.sc , personal trainer at Valley Strength and Conditioning

Day 5- Anti-Fragile Fall matrix
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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 👶👦 Try this as a warm up before movement, or even just as an exercise in itself!🏋🏻‍♀️⛹🏻‍♀️🏃🏼‍♀️

Day 6 - ELDOA Lower back stretch

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After sitting 🎮💺💻📱📺or heavy #lifting🏋🏻‍♀️🏋, 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

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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 💊💥💫👎😫😩

Day 8 - Pigeon 🐦🐤/glutes 🍑🍑 stretch
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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 🔍🔎🔦💡and hunting around. This stretch can even be done when you are sitting!👏⭐️

Day 9 - Brettzel
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This is one of the "bang for your buck" stretches where you hit multiple areas of the body ⭐️🌟🤗🙌 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 2️⃣.0️⃣(with modifications)
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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.

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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 💪👑🏆🏅
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This is so dubbed as this stretch combines multiple joint movements in one series of moves. From a stepping movement➡️lunge➡️trunk rotation➡️posterior lower chain stretch.