Mobility of the Month | January 2018
3 Ways to Train Your Core for More Mobility
How does training your core help your mobility? In order to allow your joints and myofascia to release gaining more mobility, there must be stability present. Our center of mass, or core, is where we need to train for stability. Use the side plank shown above to activate your glutes, obliques, transverse, and shoulder girdle. Align your bottom elbow, shoulder, hip, and knee, drawing your belly button into your spine. Lift the top leg or rotate the top arm down/up for more dynamic motion. Progress to 3 sets of 20 reps.
The Dead Bug exercise is a great way to activate the core while simultaneously requiring movement at the hips. Start on your back holding your pelvis and spine in a neutral position. Squeeze a block between one elbow and ipsilateral knee. Inhale and reach the free leg and arm long touching your heel and hand to the ground without arching your lower back. Exhale draw them together and touch your elbow and knee if possible. Progress to 2 sets of 20 with bodyweight first before adding ankle weights or heavy footwear to further strengthen your hip flexors which are often tight and weak.
The Deep Overhead Squat is the quintessential movement pattern requiring full ankle, knee, hip, and shoulder mobility while also demanding a stable core and spine. Begin with hands wider than shoulder width and elbows locked, feet slightly wider than hips, and spine neutral. Inhale while pulling yourself to the ground using your hip flexors (glutes and psoas) until you lose form (bar moves forward, heels lift, or elbows unlock). Start slow and progress to full range without sacrificing alignment. Aim for 1-3 sets of 10 reps with a light bar or PVC pipe before adding weight.