Mobility Assignment

Celeste Calder André Armand GearApril 25 2015

1) The Cat Cow

Set Up: This stretch involves moving the spine from a rounded position to an arched one. You start off on all fours looking down at the ground. It is important to have your wrists

underneath your shoulders and have your knees angled behind the hips. Then arch your back. Next inhale and lower your back to curve inward and look up. Make sure to drop your stomach when doing this.

• Cues/Focus: These positions stretch the muscles of the hips, abdomen and back. It also helps relieve lower back pain.

2) The Supported Squat

Set Up: Start off by holding onto a secure handle or a chair. Then lower your body down slowly. The lower you go to the ground the harder the position becomes.

Cues/Focus: You must make sure that the line between your ankles and knees is at 90 degrees. Your heels should be down. The spine must not be rounded; your back must be straight.

3) The Couch Stretch

Set Up: To do this position start off by kneeling in front of something that you can support your leg with. Some examples of things to kneel in front of are a wall, a couch, or a chair. Next bend one of your legs so that it is leaning against the support. Your heel must be as close as possible to your butt and your back must be as straight as possible.

Cues/Focus: Focus on flexing hamstrings and gluts. This intensifies the stretch. Hold the position for a minute or two then switch legs and repeat.

4) The Hip Opener A

Set Up: Start off by Kneeling on the ground. Next rest your butt on your heels and make sure to be resting on your toes. Then lift your left or right knee so that your only on one knee and your other leg is bended at a 90 degree angle. Then take the same arm as the leg that you chose to bend and place your hand on the interior of your leg and push out slightly. Look at your foot as you do this. Cues/ Focus: This stretch focuses on your hip and lower back. It stretches you hip and back muscles to prevent future pain.

Hip Opener B

Set Up: This stretch is similar to hip opener A but slightly different. You must start off in the same way as hip opener A by Kneeling on the ground. Next resting your butt on your heels and making sure to rest on your toes. Next lift your left or right knee so that your only on one knee and your other leg is bended at a 90 degree angle. Thentake the same arm as the leg that you chose to bend and place your hand on that knee. Then push your leg out with the help of your arm. While doing this turn your body and face the opposite hand.

Cues/Focus: This stretch also focuses on the hip and lower back.

5) Wall Slides

Set Up: Start by leaning your body against a wall. Make sure that your head and butt are against the wall. Then lift your arms up against the wall. Keep hands open. Your elbows should be bent at a 90-degree angle. It is important to not let your head, upper back or butt stop having contact with the wall while raising the arms.

Focus: Wall slides enable you to strengthen your quadriceps muscles.