Day #5 Mobility Day

You’ve worked pretty hard for the past 5 days. Today is a day to work through those muscle aches and pains. It’s a mobility day. Spend 20-30 minutes working on your muscles. If you have a foam roller, use it. Roll out your glutes, quad and thigh muscles, roll along the outside of your leg as well. 

[Check out my Beginner’s Guide To Foam Rolling here.]

No foam roller? No problem.

Drop to the bottom of your squat and hold it for a minute or two. Relax into the bottom of it and rock from side to side a bit to open your hips.

Stand with your feet under your hips and bend forward at the waist. Touch the floor. If you can’t touch the floor, then dangle and get as much of a hamstring stretch as possible.

Quad stretch. You’ll need a pad for your knee with this stretch. Place the pillow or pad against a wall. Bend your leg so that your shin is facing the wall and your knee is on the pillow. Your other leg will be positioned in front of you and bent to support you.

The ultimate goal is to be able to have your backside pressed against your foot which is against the wall. You’ll feel a big hip and quad stretch. However, if you cannot reach this ideal, that’s okay. Start from what feels like a good stretch for you and hold that stretch for a minute to a minute and a half. Switch legs and repeat on the other side. 

Tomorrow you’re going to be doing some shoulder work so let’s work a bit on your shoulder mobility today.

Arm circles – Start with big arm circles going forward. Perform 10 circles forward, shrink your circle to a medium size circle and perform 10 more and then do 10 small, tight, circles. Repeat with backwards arm circles.

Pass throughs – Grab a broom or a mop or even a piece of rope. Hold the rope on both ends with your arms as wide as they’ll reach. Keeping the rope or stick tight, take your arms up over your head and behind you. Bring them around and back to the front. Repeat this 30 times, gradually moving your hands in toward one another. Make sure the movement stays smooth and that both arms move together.

Do a few side bends and enjoy the rest of your day!

Who else wants to replace their coffee? I don’t (ha ha) but I use this instead for my afternoon “pick-me-up.”
Get the Orange flavor (my favorite) – you won’t regret it 😉.
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