Mobility Routine

Testing Mobility

• Shoulder - Apley's Scratch Test
• Thoracic Spine - picture from side
• Hips - Body weight squat - excessive turn out, stiff
• Ankles - Body weight squat - how deep without excessive lean, elevate heels and repeat. Depth difference

How to fix (daily)

• Shoulders
  • Towel behind back, pull down and up, 10-20 reps
• Mid and Upper Back
  • Thoracic Extensions - Prayer pose on bench 10-20 reps
  • Cat/Cows - 10-20 reps
• Hips
  • 90/90 drill, 10-20 reps
• Ankles
  • Runners stretch on bench 10-20 reps
• Weighted goblet squat in deep squat, rock side to side, 30-60 seconds