Exercise of the Week

In previous weeks, I focused on lifting for the exercise of the week.  Today, I’m going to put the focus on improving mobility.  Getting leaning, stronger, and more muscular is great.  But if you don’t work on your mobility, it will lead to problems down the line.  These problems could be; injury – if you don’t spend time getting the proper joints mobile, your body will go to another joint to get this motion.  Quite often this ends up being a joint that is designed for stability, NOT mobility.  So basically, you’re getting mobility at the wrong joint.  Another problem is a drop in performance.  This drop could show up on the athletic field, or in the weight room.  If you are trying to get the most out of each training session, this is not a good thing.  You want each training session to be as efficient as possible.

Exercise of the Week: Walking Spiderman

I picked up this exercise from a great product called Access & Correct.   This is an exercise me and my clients use pre-workout to improve the length of our hip flexors (which are tight for just about everyone out there…from all the sitting we do, day-in-day-out), and the adductors.  As described in Access & Correct;

-Take a long stride forward into a lunge position.

-Keeping the chest up and out, lower the same-side elbow to the heel of the your forward leg.

-In the bottom position, squeeze the glute of the trailing leg and drive the hip towards the ground.

-Stand up and return to the starting position.

- Maintain a neutral spine and do not allow your back to round.

-Keep the chest up and out.

-Make sure to take long strides to lengthen the adductors.