Embrace Lower Body Mobility: A Guide to Enhancing Your Flexibility
Today we’re focusing on lower body mobility. This session is structured to last around 20 minutes, providing you with a routine that you can easily save and revisit whenever needed.
Gather Your Props
Before we dive in, if you have a mat, some blocks, a foam roller, or even a stack of books or a rolled-up towel, now is the time to gather those. Utilizing props can make a significant difference, especially for those of us with tight muscles.
Let’s Get Started
We’ll start our mobility routine seated. The foundation of our lower body begins with our feet, which are often overlooked despite their crucial role, especially for paddlers. You might find that your feet need a bit of extra attention if you’ve been experiencing discomfort.
Start by threading your fingers between your toes, which allows you to spread them out. We’ll begin with some simple foot movements: flex your toes back, then curl them in. Repeat these movements a few times, alternating between curling and flexing.
Next, engage the whole foot by curling your toes and pointing the foot, then flexing the toes and flexing the foot. Don’t forget to wiggle your fingers and space out your toes as we work through these exercises. Remember, we spend a lot of time on our feet, so giving them some love is essential.
Ankle Movements
Continuing with ankle circles, maintain your grip on your toes and spread them out as you move your feet in circles – both clockwise and counterclockwise. Shake out your foot gently and give it some pats to stimulate blood flow.
Switch to the other foot, threading your fingers through your toes again, and repeat the flex and curl motions. This back-and-forth helps to enhance mobility in both the foot and ankle, which are vital to our overall movement.
90/90 Hip Position
Transiting now to a seated position with a 90-degree bend in both the front and back legs will work wonders for opening up the hips. You can keep your hands on the floor or lift them to your chest to engage your core. Move your legs back and forth slowly, aiming to maintain that 90-degree angle.
As you feel comfortable, inhale deeply and reach over the front shin, then inhale back up. Feel free to hold on one side longer if it benefits you. This movement not only helps with hip mobility but also encourages mindfulness with your breath.
Cat-Cow for Spinal Flexibility
Next, let’s move into a tabletop position on hands and knees. We’ll focus on pelvic tilts as we perform the cat-cow stretches. As you exhale, curl your tailbone under and round your back; as you inhale, arch and tilt your pelvis up. Repeat these movements about ten times, aiming to create space in your lower spine and hips.
Calf and Ankle Stretches
Now, let’s stretch out the calf and the front of the ankle. Extend one leg back and press your heel back as you flex your foot. Follow up by pushing your heel upward and repeating this process. After about ten repetitions, switch to the other side. This is crucial for enhancing ankle mobility, which directly benefits paddling technique.
Low Lunges to Deepen the Stretch
Transitioning into a low lunge, grab your props if needed. Allow your front knee to shift forward slightly while keeping the back knee down. This position helps stretch the hip flexors. Move a little back and forth with your breath: exhale as your hips pull back, and inhale as they drop forward.
Switch sides, repeating this movement and paying attention to how your body feels. Ensure that your front foot remains flat, and avoid sharp pains. Listen to your body’s signals throughout.
Hip Opens with 90/90 Stretches
Let’s shift into a high 90/90 position. Tuck your pelvis under and lean slightly forward to feel the stretch in your standing thigh. If you can, reach the bottom arm up toward the sky, creating a full body stretch that reaches down the side as well. Hold this position for about three deep breaths before switching sides.
Pigeon Pose for Final Hip Opener
For our last stretch, we’ll engage in pigeon pose. Get into a tabletop position and bring one shin across in front of you. If you find this uncomfortable, use your props to elevate your front leg. Fold forward gently, holding for five deep breaths while focusing on relaxing into the stretch.
Switch sides and repeat, ensuring that you’re utilizing any props that allow for comfort and support. Whether resting completely on the ground or using props, find what works best for you.
Closing: Relax and Reflect
Finally, we’ll transition into a child’s pose. Position your knees wide and sink back towards your heels, reaching your arms forward or letting them rest.