Tag: Mobility

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The Couch Hip Flexor Stretch

How to do the Couch Hip Flexor stretch to decrease knee and hip pain, fast! The best, simple at-home mobility stretching exercise to improve flexibility!

The Best Hip Flexor Mobility Exercise

Purpose

Increase Hip Extension
Increase Knee Flexion

Focus

Hip Extension (Hip Flexors)
Knee Flexion (Quadriceps)

The Couch Stretch is one of the most important mobilization exercises for anyone who needs the proper hip function for their sport.

It was originally named for its ability to easily be done on a couch. Ironically, sitting for long periods is also what causes the need for the Couch Stretch.

When you sit for long periods your hip flexor muscles become shortened and tight. This decreases your overall hip function and is especially problematic for those looking to run faster, jump higher, and deadlift more as it affects these movements directly through decreased hip extension power.

Improper hip extension can have an effect on all other areas of the hip complex, legs, and lower spinal column. By practicing the Couch Stretch you can regain normal hip range of motion, and will be able to better utilize your hips for power and stability.

The two levels of the Couch Stretch are meant to focus on separate areas of the anterior hip-leg connection.

*Level two can only be performed safely will proper level one range of motion.

The Couch Hip Flexor Stretch – Level 1

Focus

Hip Extension (Hip Flexors)

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Begin on your hands and knees in front of a raised surface, in which your foot can dorsiflex over.
First, place one foot over the raised surface or flat against a wall and then set the other foot in front of you near your hands. Ensure that your hips stay in line with your shoulders as you flex forward.
Initiate the stretch by flexing your raised leg’s glute to push your hips forward slightly.
With control, flex in and out of the stretch holding for at least 2 seconds in each position.
To further increase the stretch, place your opposite hand on your raised knee and rotate away from the stretched leg while maintaining tension on your glute.
For an increased stretch, maintain a neutral spine and raise your torso until it is vertical.
From here you can shift slightly forward and back to increase the stretch. Maintain tension on your glute.

The Couch Hip Flexor Stretch – Level 2

Focus

Hip Extension (Hip Flexors)
Knee Flexion (Quadriceps)

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Begin on your hands and knees with your feet placed flat against a wall behind you.
First, set one knee in the corner of the wall, with your shin vertical, and place the other foot out in front of you near your hands.
Then, push your hips back against your raised foot and then extend your torso against the wall while maintaining tension on your glute.
Lean forward and back under control, while holding each tense position for at least 2 seconds.
To further increase the stretch, maintain a vertical torso and neutral spine as you push your hips forward.

Note: If you feel tingling, burning, aching or any unnatural sensation stop immediately and reset or move to an easier mobilization exercise.

Get our Mobility Warm-Up Guide for more!

Learn how to decrease pain, improve performance and prevent injury with mobility exercises specific to your workout!

Be ready for any workout in 15 minutes or less!

Learn more!

Learn How To Use A Foam Roller!

All Mobility Exercises >>

Wrist and Forearm Stretches

How to do the best wrist and forearm stretches to decrease pain, fast! Simple at-home mobility stretching exercises to improve flexibility and increase your grip strength!

Wrist Extensor Stretch
Wrist Flexor Stretch

Wrist Extensor Stretch

Purpose

Improve Wrist Flexion Range of Motion
Decrease Wrist Joint Pain
Improve Forearm Function

Focus

Wrist Flexion (Wrist Extensors)

Place the back of your hand under your shoulder on the ground, or any stable flat surface, with your palm facing up and fingers pointing inward.
Place your other hand, palm, down, over the top of your base hand and lean your bodyweight forward with your arms locked to put pressure on your hand.
Relax your base hand (the one being stretched) as much as possible throughout this stretch.
To create tension, lean in the direction your fingers are pointing until you feel a stretch in your wrist.
From here, move slightly in and out of tension while going through different angles.
After completing the stretch, open your hand spread your fingers as far apart as you can for at least 10 seconds while maintaining a neutral wrist position.

Wrist Flexor Stretch

Purpose

Improve Wrist Extension Range of Motion
Decrease Wrist Joint Pain
Improve Grip Function
Improve Forearm and Finger Function

Focus

Wrist Extension (Wrist Flexors)

Open your hand and spread your fingers as far apart as you can while externally rotating your hand until it points up.
Extend your wrist while doing this and lean forward to set your palm down flat on the ground, or a flat surface.
When your hand is set, keep your arm straight and relax your hand.
While keeping your body weight on your hand, lean back in the direction your fingers are pointing until you feel a stretch in your wrist or hand.
Move slightly in and out of tension while going through different angles.
After completing the stretch, open your hand and spread your fingers as far apart as you can for at least 10 seconds while maintaining a neutral wrist position.

Get our Mobility Warm-Up Guide for more!

Learn how to decrease pain, improve performance and prevent injury with mobility exercises specific to your workout!

Be ready for any workout in 15 minutes or less!

Learn more!

Learn How To Use A Foam Roller!

All Mobility Exercises >>

Calf Stretches

How to do the best calf stretches to decrease knee and ankle pain, fast! Simple at-home mobility stretching exercises to improve tight ankle flexibility! Run faster, jump higher and lift heavier with flexible and healthy ankles!

Calf-Hamstring Stretch
Paleo Chair
Weighted Deep Squat

Calf-Hamstring Stretch

Purpose

Improve Knee Extension
Improve Ankle Dorsi-flexion

Improve Hip Flexion

Focus

Knee Extension (Gastrocnemius, Hamstring Complex)
Ankle Dorsi-Flexion (Gastrocnemius)

With your knee fully extended, place the ball of your foot on a slightly raised surface and allow for your ankle to fully dorsiflex (pull your toes up towards your face).
Keep weight on the ball of your foot and your knee fully extended as you lean your torso forward.
Maintain a neutral spine and lean until you feel a stretch behind your knee.
Be active in the stretch by coming in and out of tension under control, contract-relax techniques and by flexing the opposing muscles (Quadriceps, Anterior Tibialis) to deepen the stretch.

Paleo Chair

Purpose

Increase ankle dorsiflexion
Spinal decompression
Hip Flexion

Focus

Ankle Dorsiflexion (Soleus)

Stand with your feet shoulder-width apart and toes straight or turned out slightly.
Brace your core and externally rotate (twist) your knees out during the entire movement while clenching your toes into the ground.
Begin the motion by opening your hips and descending into a full-depth squat while keeping your feet flat.
Only go as deep as you can while keeping your heels down.
Hold at the bottom position for time.
If you do not have enough mobility to get into a full-depth squat you can hold onto a solid object for balance.
Try to accumulate at least 2 minutes in the bottom position and work up to 5-10 minutes.
To increase the stretch you can attempt to put more weight on one side and lean over your knee.

Weighted Deep Squat Calf Stretch

Purpose

Improve Ankle Dorsi-flexion and Calf Function

Focus

Ankle Dorsi-flexion (Soleus/ calf muscle)

While holding a barbell, place it just above your kneecaps go into a full-depth squat.
Ensure that your heels are down in this position, and only rise slightly as you push the weight and your knees forward.
Move around in this position to create change, by flexing the opposing muscles and moving under control.
You may put more stress on one side by leaning the barbell to that side or placing all the weight on one side at a time.
Use this stretch sparingly as it is more intense than non-weighted mobility techniques.

Get our Mobility Warm-Up Guide for more!

Learn how to decrease pain, improve performance and prevent injury with mobility exercises specific to your workout!

Be ready for any workout in 15 minutes or less!

Learn more!

Learn How To Use A Foam Roller!

All Mobility Exercises >>

The BOW Back Stretch

How to do the BOW back stretch to decrease back pain, fast! A simple at-home mobility stretching exercise to improve spine flexibility and decrease stress!

Move better and breathe better with this one simple move!

The BOW Back Stretch Exercise is a highly valuable Yoga Exercise that helps to stretch out the entire spinal column and improves breathing by releasing built up tension throughout the body.

Breathing is one of the most important tools used during all weight training exercises. If you are better able to breathe you can perform better through increased lung capacity and increased intra-abdominal pressure used during maximal lifting.

There are 3 Levels to the Bow exercise, with increasing difficulty and use.

Give it a try to move better and breathe better today!

How To Do The Bow Breathing Stretch

Purpose

Increase Hip Extension
Open Anterior Chest
Free Breathing Muscles of Tension

Focus

Hip Extension (Hip Flexors)
Expand Rib Cage

Level 1 – Hip Supported Bow Stretch

While standing erect, spread your fingers as wide as you can and place them on your glutes with fingers facing towards the ground.
Pull your shoulder blades back and down as if you are going to tuck them into your back pockets.
Externally rotate your shoulders until your elbows point behind you.
While maintaining a neutral head position, press your hips forward with your knees slightly bent and lean your torso backward.
Keep your glutes activated to support the connection to the ground and increase hip extension.

Note: Forcefully holding your mouth open helps to increase tension release.

Level 2 – Head Supported Bow Stretch

While standing erect, interlock your fingers together behind your head, and pull your elbows as far behind you as you can.
Begin by pressing your hips forward, with your knees slightly bent, and lean as far back as you can while maintaining balance.
Keep your glutes activated to support the connection to the ground and increase hip extension.

Note: Forcefully holding your mouth open helps to increase tension release.

Level 3 – The Full Bow Stretch

While standing erect, fully extend your arms overhead.
Begin by pressing your hips forward, with knees slightly bent, and lean your torso back as far as you can while maintaining balance.
Keep your glutes activated to support the connection to the ground and increase hip extension.

Note: Forcefully holding your mouth open helps to increase tension release.

Get our Mobility Warm-Up Guide for more!

Learn how to decrease pain, improve performance and prevent injury with mobility exercises specific to your workout!

Be ready for any workout in 15 minutes or less!

Learn more!

Learn How To Use A Foam Roller!

All Mobility Exercises >>

Mobility Stretching Exercises

Welcome to the Mathias Method Strength – Flexibility Guide! Here we will teach you how to do only the best mobility stretching exercises to decrease muscle and joint pain. Let’s get started!

Get our awesome Workout Mobility Guide >>

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Page Contents:

Why Stretch?
Workout Mobility
- Pre-Workout Warm-Up
- Post-Workout Stretching
How To Stretch Properly
Stretches
- Ankle
- Elbow (Biceps + Triceps)
- Knee (Quads + Hamstrings)
- Hip (Hip Flexors + Adductors + Glutes)
- Shoulder (Chest + Delts + Lats + Rotator Cuff)
- Spine
- Wrist

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Decrease Pain and Improve Performance

Mobility work, flexibility training, and stretching exercises are NOT fun! We all know this. It is boring, time-consuming and most of all PAINFUL!

However, making sure that your joints have enough mobility to feel good and perform well is vital for your strength. Just by taking a few minutes before and after each workout to help improve your flexibility with a few stretching exercises, can make a big difference!

Get our awesome Workout Mobility Guide >>

Remember, a healthy joint and muscle must be both strong and flexible. If there is too much strength without flexibility then there is a higher potential for ligament, muscle, and joint tears. If there is too much flexibility without enough strength then the joint is unstable and has a higher potential for dislocation.

Therefore, to maintain a high level of performance there must be strength and flexibility throughout the body.

How To Cure Tendonitis >>

Workout Mobility

Pre-Workout

First, pre-workout mobility exercises are meant to better prepare your muscles to perform at their highest level. That is why you never see a high-level athlete start any workout without doing some sort of active warm-up, or organized routine.

The routine usually goes like this:

Dynamic Warm-Up
Area Specific Stretches
- Upper-Body
- Lower-Body
Activation Techniques

During your area-specific stretches, if you have any tight areas that prevent you from proper lifting technique, then this is the time to work on them with foam rolling or long-duration stretches. And you should also consider doing the same after your workout. This will help you prepare for next time.

Learn more in our Mobility Warm-Up Guide >>

Post-Workout

Next, post-workout mobility stretches should focus on, but not be limited too, the workout’s main muscle groups. For example, if you just did a squat workout, focus on stretching your quads, hamstrings, glutes and hip flexors. Unless those muscle groups already have a good range of motion. Then you can skip them.

Instead, focus on mobilizing short and tight muscles to better improve range of motion.

Each post-workout mobility technique should be done for a minimum of 2 minutes, on each side, to create lasting change. Anything less is not going to do much to improve your flexibility.

Check below for all of our Mobility Stretching Exercises!

Rest Days

It is best to do your mobility work right after your workout. And while you’re still warm. However, it can also be done on non-training days.

Also, your workout mobility can be replaced by any other activity that improves your body’s ability to move as intended without pain. Such as foam rolling or Yoga.

The goal is to get in at least 30-40 minutes of mobility work each week. That is just 10 minutes 3-4 times per week! This will improve your recovery, performance, and strength.

Get our awesome Workout Mobility Warm-Up Guide >>

How To Stretch Properly

Mobility work in the Mathias Method is used to increase joint range of motion through self-myofascial release techniques and active stretching.

No mobility technique is meant to be static, or passive. For each stretch, find tension and work through it with controlled movements. You can move in-and-out of tension or use contract-relax techniques to stretch even farther.

Mobilize after every workout, while your body is still warm, for the greatest effects.
Do each stretch for at least 2 minutes per side to gain lasting change.
When moving into tight positions, do so slowly. And hold the tight position for 2 seconds before moving slightly back out.
You can also use contract-relax techniques while at the end-range. Simply, contract the stretched muscle or opposing muscles for 5 seconds before relaxing and stretching deeper for 10 seconds.
Remember to always maintain safe joint positions and a safe environment. If you feel numbness, burning or tingling then stop and reset. Or move to a less intense stretching exercise.

Get our awesome Workout Mobility Warm-Up Guide >>

Joint Mobility Exercises

Here’s how to do the best mobility stretching exercises to decrease muscle and joint pain. Plus, improve flexibility in your knees, hips, elbows, shoulders, wrists, and ankles.