Just 15 minutes once a week will improve your range of motion and flexibility.
Hunching over a computer all day and straining your muscles through tough workouts can take a toll on your flexibility, limit your range of motion, and hinder your ability to run well with proper mechanics. That’s why mobility work is so important to your regular routine.
This 15-minute workout can help restore your range of motion, relieve stress and tension, and improve your flexibility so you can stay off the injured list. It’s so low intensity, you can do it wearing socks and trackies. Perform it just once a week to see improvement, but it’s safe to do every day if you prefer.
How to do this workout: This workout was created by Tinman Elite trainer, Chris Lee. Review each move, demonstrated by Lee below, so you can master the proper form. Perform each exercise for the recommended number of reps. Complete the workout at least once a week. You will need an exercise mat and a chair. A towel is optional.
Ankle Mobility
Start in a low-lunge position with your left knee on the ground and your right leg forward, knee bent at a 90-degree angle. Hinging forward at hips with a flat back, rest your right hand on your right knee. Each time you hinge forward, drive your knee over one toe at a time, starting with your big toe and working your way toward your pinky toe, pulling your body back before driving knee over next toe. Then work your way back to your big toe for a total of 10 reps. Ensure your back stays flat, your hips stay centred, and your heel doesn’t come off the ground. Repeat on the left side.
Couch Stretch
Start in a lunge position with your left knee down (option to rest knee on a towel for extra support), top of your left foot resting on a chair or couch, and your right leg forward, with your knee bent at a 90-degree angle. Position your arms at a 90-degree angle, elbows at your sides, palms facing each other. As you hinge forward from the hip, raise both arms overhead, keeping a straight back. Slowly lower your arms as you return to starting position. Complete five reps. Repeat on the left side.
Hamstring Stretch
Sit tall in a chair, arms clasped in front of chest. Inhale, then on the exhale, extend left leg out straight and flex foot. At the same time, lean forward slightly and tuck chin to chest. You should feel the stretch along the back of left leg. Slowly return back to starting position. That’s one rep. Complete five total reps on each leg.
Adductor Mobility
Start kneeling, knees under hips and hands crossed over chest. Place a towel under your left knee for support. Extend your right leg out to the side, planting your foot on the ground and bending knee to a 90-degree angle. Shift weight to the right to drive right knee over right foot. You should feel the stretch along your inner right thigh. Complete five reps. Repeat on other side. For more of a challenge, plant your foot farther away from you.
Windmill
Stand with feet wider than hip-width apart and arms extended straight out from sides. Send hips back to hinge forward as you bend right knee and rotate to touch left fingers to right toes as right hand reaches up toward ceiling. Return to starting position, then bend left knee and rotate to touch right fingers to left toes as left hand extends up. Continue to alternate. Complete 20 reps.
Figure-Four Stretch
Lie faceup with knees bent, and cross left ankle over right knee. Lace fingers behind the left hamstring, then gently pull the right leg toward you to activate the stretch on the left side. Lower leg back down to the ground. Relax, then repeat. Complete five reps on each leg.
Thoracic Opener
Start in a low-lunge position, with left knee on the ground and right foot forward, knee bent at a 90-degree angle. Place left hand on right knee. Perform an arm circle with your right arm by reaching up toward the ceiling and turning toward the right, opening your chest as your arm circles around. Return back to starting position. Complete five reps on each side.
Downward Dog To Lunge Rotation
Start in a high-plank position. Shift hips up and back to press back into a downward-facing dog. Lengthen your spine as you lift up and back. Return to high plank, as you step your right foot to right hand to come into a low lunge. Twist your torso to the right as you extend right arm up toward the ceiling and open up your chest. Bring your right arm back down next to your right leg, and return to high plank. Repeat on left side. Complete 10 total reps (five on each side).
