MOBILITY - PRE-WORKOUT 1
HIPS, T-SPINE & UP-REGULATION

Welcome! This program focuses on opening up your anterior chain, preparing your hips for hinging and squatting, and unlocking your thoracic spine for overhead work.

Common Issues This Helps:

  • Lower back stiffness during squats or hinging movements.

  • Difficulty reaching overhead comfortably.

  • General stiffness from "Desk Neck" or rounded shoulders.

  • "Pinching" at the front of the hips during deep flexion.

Quick Check (Assessment):

  • Squat Check: Can you drop into a deep bodyweight squat without your heels lifting or your lower back rounding excessively?

  • Thoracic Extension: Can you gently lift your chest towards the ceiling (extending your upper back) without arching your lower back?

Your Mobility Practices:

Aim for approx. 2 minutes per technique/area unless otherwise noted. Breathe deeply!
Note: Because you have 15 minutes, please choose 3 of the 5 options below to complete your session.)

1. Banded Hip Extension (The Couch Stretch)

Why: Opens the hip flexors and quads, allowing for full hip extension and taking pressure off the lower back.

How: Anchor a heavy band low on the rig, step one leg through, pull the band up to the glute crease, and face away from the rig. Drop the banded knee to the floor.

  • Contract/Relax: Squeeze the glute of your trailing leg and gently push your hip forward for 5 seconds. Relax and let the band pull the hip capsule forward.

Tools: Heavy Band (optional: wall/box to elevate the back foot).

2. T-Spine Roller Extensions

Why: Improves the ability of your upper/mid-back to extend and rotate, which is crucial for good posture and healthy shoulder movement

How: Lie on your back with a roller placed horizontally under your upper/mid-back. Cross arms over chest ("hug yourself"). Gently arch back over the tool, taking deep breaths. Move the tool up/down a few inches at a time, focusing on stiff areas.

Tool: Foam Roller or Peanut Tool.

3. Glute & Piriformis Smash

Why: Unlocks tight glutes that restrict squat depth and contribute to lower back pain.

How: Sit on the floor and place a ball under the meaty part of one glute. Cross the ankle of that same side over your opposite knee.

  • Pressure Wave: Roll side-to-side across the muscle.

  • Smash & Floss: Slowly drop your crossed knee toward the floor and pull it back up to internally and externally rotate the hip over the ball.

  • Contract & Relax: Gently squeeze glute muscles, hold, then relax.

Tool: Small or Large Ball.

4. Banded Overhead Lat Distraction

Why: Creates space in the shoulder joint and lengthens the lat muscle, improving overhead reach.

How: Anchor a band high on the rig. Loop your wrist through, grab the band, and step back, hinging at the hips. Let the band pull your arm forward and up.

  • Floss: Rotate your thumb up toward the ceiling, then rotate it inward. Shift your hips side to side to feel the stretch down your ribcage.

Tools: Heavy Band.

5. Spiderman Stretch with Rotation

Why: A dynamic, full-body primer that opens the hips and thoracic spine simultaneously.

How: Step into a deep lunge. Drop your inside elbow toward the floor to open the hip. Next, rotate that same arm up toward the ceiling, following your hand with your eyes to open the chest and mid-back.

Tools: Bodyweight.

Key Reminders for Success:

Combat the Slouch: Actively practice good posture throughout the day. Use the bracing sequence - think "pull ribs down" and "head back over shoulders"

Important Notes:

  • Breathe! Holding your breath increases tension. Focus on deep, diaphragmatic breaths during mobilisations.

  • "Good Pain": Discomfort on tight spots is normal. Sharp, pinching, or nerve-like pain ("sketchy") means you should stop or adjust the position.