Sitting is deadly. Do something about it! Here's a quick activation and flexibility routine that I use during pit stops on a long road trip or while on a long flight:
1. CLOSED SYSTEM HEEL RAISE:
Targets activation and strengthening of the calf and achilles. Also challenges the upper body and core to stay in good posture throughout the exercise. Keep your chest forward and away from the wall. Tighten the glute on leg that's on the ground. Shoot for 2-4 sets of 12-20 repetitions.
2. T-SPINE OPENER:
This total body mobility exercise targets the upper back and chest. It also works great flexibility of the hips. Press the chest away from the ground, follow your hand on the opening side with your eyes and press the back leg straight behind you. Shoot for 2-4 sets of 8-12 repetitions.
3. HAMSTRING ROCK-BACK:
This exercise targets hamstring and hip flexibility. Rock back to get the hamstring stretch on the forward leg. Shoot for 2-4 sets of 8-15 repetitions.
4. KNEE HUG:
This exercise targets a good stretch of the posterior hips. Stand tall and hug the knee to the opposite shoulder. Shoot for 2-4 sets of 8-12 repetitions.
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Tim DiFrancesco, PT, DPT, ATC, CSCS spent 6 seasons as the Head Strength & Conditioning Coach of the Los Angeles Lakers and is the founder of TD Athletes Edge. He is nationally renowned for his evidence-based and scientific approach to fitness, training, nutrition, and recovery for athletes and fitness enthusiasts.
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