MOBILITY - POST-WORKOUT 1
LOWER BACK RELIEF & DOWN-REGULATION

Welcome! This program focuses on re-establishing tissue length in your hips and quads (which pull heavily on the lower back) and using deep breathing to calm your nervous system after a tough workout.

Common Issues This Helps:

  • "Pumped" or tight lower back muscles following circuits.

  • Heavy, restricted legs after squats, running, or carrying.

  • Difficulty transitioning out of the "fight or flight" state post-workout.

Quick Check (Assessment):

  • Breathing Check: Place one hand on your chest and one on your belly. When you breathe in, does the belly hand rise first, or the chest hand? (We want belly breathing).

  • Hip Rotation: Sitting on the floor with knees bent 90 degrees, can you drop both knees to one side, internally/externally rotating the hips without your lower back cramping?

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 Hamstring Distraction

Why: Restores sliding surfaces in the back of the leg, improving hip hinge mechanics

How: Lie on your back. Loop a heavy band over one foot and hold the other end. Keep the leg straight and actively pull it toward your chest.

  1. Contract/Relax: Contract your quad to lock the knee straight for 5 seconds, exhale, and pull the leg slightly closer to your chest.

Tools: Heavy Band.

2. Global Shoulder Smash

Why: Clears up restrictions in the rotator cuff and posterior shoulder, allowing the shoulder to sit in a stable position.

How: Lie on the floor or lean against a wall. Pin a ball right behind the shoulder (posterior delt/infraspinatus).

  • Floss: Slowly move your arm across your chest and up/down to floss the tissue over the ball.

Tool: Small Ball.

3. Lat Smash & Roll

Why: The lats are massive restrictors of overhead movement. Smashing them improves shoulder flexion and breathing capacity.

How: Lie on your side with a foam roller deep in the armpit/lat area. Keep your arm extended straight overhead.

  • Floss: Slowly roll up and down the side of the ribcage. When you find a tender spot, roll your chest slightly toward the floor and then toward the ceiling.

Tool: Foam Roller.

4. Banded Chest & Anterior Shoulder Stretch

Why: Opens up the pecs and front of the shoulder, combating the rolled-forward posture from desk work.

How: Anchor a band at chest height. Loop your hand in, turn away from the rig, and step forward until there is tension across the pec.

  • Contract/Relax: Press your hand forward into the band for 3 seconds, then relax and let the band pull your arm further back.

Tools: Heavy Band.

5. Yoga Push-Up (Down Dog to Cobra)

Why: Dynamically moves the spine through full flexion and extension while opening the shoulder blades.

How: Flow from a plank position, lowering to the floor. Arch up into a gentle cobra (to extend the spine), and then press back into a downward dog, actively driving your chest toward your toes.

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.