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  • Writer's pictureAmala

3 Moves for Mobility

Updated: Dec 2, 2019

Everyone has a different level and need of mobility which is determined by movement frequency, type of movement & movement technique. If you are feeling a bit stiff & sore, here are 5 moves to improve your mobility!*


1. Soft Spinal Twist

Mobility of the spine in my opinion is the most important to concentrate on no matter what your sport or activity is.

To start, take a seated position in a chair with your feet flat on the floor & cross your arms over your chest so you are touching each shoulder with the opposite hand. Next, slowly start moving your chest to face the right hand side, keeping both sit bones on the chair. Once you reach your end range, make your way back to center and repeat on the other side.

2. Butterfly Hip Opener

Our hips hold most of the load during our day, and especially with any impact or balance sport such as skiing, hockey and boarding.

For this hip opener, start seated on the ground with your legs straight out in front of you. Bring the soles of your feet together by bending your knees, and use your hands to cup your feet into position. Keeping a straight spine, actively push the outside of your knees to the floor giving your outer hips and inner thigh a nice stretch.

3. Childs Pose

Also known as the resting pose in Yoga, Childs Pose is great to softly open the hips while giving your shoulders and thoracic space in the respective joints.

Starting by sitting on your heels with your toes flat on the ground, slightly separate your knees and walk your hands straight out in front of you aiming to bring your chest to the ground. Rest your forehead on the ground, and keep reaching forward with your fingers for a deeper stretch in the low back.

*These movements should be pain free & worked within your personal range of motion. Please seek professional advice if you are new or unsure of these movements.

See you on the mat.

Amala x

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