Post-Flight Mobility Circuit 3/3: Hips + Full Body Integration
Post-Flight Mobility Circuit 3/3: Hips + Full Body Integration
Like most people my back and hips feel especially sticky after a long flight. I find that this prescription always does the trick to get my body back to wear it needs to be after sitting for hours. After doing a focused joint-by-joint mobility circuit I always look to incorporate a few full body movements to integrate all of the joints together. Doing full body movement drills after isolated active mobility drills will help you maintain and better utilize your mobility in real life situations.
A). 90/90 PAILS (external rotation)
B). 90/90 RAILS (internal rotation)
C). Seated Active ER/IR articulations
D). Active Poster Capsule Rocking Stretch
E). Windmill
F). Squat Rocking and Prying
Give this routine a try after a long day at work, in the car or on a plane.
Remember the 3 Golden Mobility Rules:
1). Have Intent: You have to contract and make be active throughout the drill with the goal of getting deeper.
2). Breathe: You can’t live where you can’t breathe. This applies not only to stretching but to life in general.
3). Be Patient: We know it takes upwards of 2 minutes to begin signaling for fibroblast remodeling. Pick efficient stretches that give you more for your money and stay in them longer.