If you are like most people when it comes to your training schedule, Saturday and Sunday are rest days by accident or design where you do anything but. With increasingly busy family and social lives, most people find it hard to find the time to reset their tissues. Without proper recovery training, we never truly get our bodies back to a baseline and keep adding tension and stress to already stressed tissues and joints. If you would like to keep your original parts as long as possible, here is a simple daily mobility routine to try out for the next 30 days:
1. Posterior hip mobilization
On all fours, position a resistance band around one thigh, then place that foot in front of the opposite knee. Oscillate your hip against the band’s pull and free-style you movement to find the exact spot(s) that you are tight.
2. Shoulder extension, external rotation
Place your hand through a resistance band and rotate your palm up. Grip the band and lean back, stretching your arm above your head and engaging the lat muscle. Be sure to drive your shoulder down away from your ear and maintain control of the band at all times.
3. Anterior hip mobilization
Place the resistance band just under your butt around your upper hamstring and stretch that leg back, placing the knee on the ground and slowly rotating the hip forward. Be sure to maintain a neutral spine and keep tension in your glutes.
4. Ankle dorsiflexion
Standing up, place resistance band just above the ankle and step forward with that leg. Move knee forward and oscillate outward while keeping the foot flat on the ground. Repeat facing the other direction.
5. 10-minute deep-squat test
Stand with your feet shoulder width apart and lower your hips to your ankles, making sure to keep your feet flat on the ground. Remain in that position for 10 minutes, moving slightly to stimulate circulation and find areas of greatest resistance.
6. Couch stretch
Start on all fours with your feet against the wall. Raise one leg so the shin and foot lie flat against the wall, then step the other leg forward, foot beneath you. Engage your glutes, drive your hips forward and keep the abdomen engaged to keep spine in a neutral position.
This routine can be done in as little as 20 minutes a day, holding each movement (beside the 10 minute squat) per side for 1 minute. To see best results, perform this series each day for 30 days and re-evaluate your mobility at the end of the month. I would recommend planning this to be done apart from your normal training to ensure better movement throughout the day and prevent fatigue.