Just 15 minutes once a week will improve your range of motion and flexibility.
Hunching over a computer all day and straining your muscles through tough workouts can take a toll on your flexibility, limit your range of motion, and hinder your ability to run well with proper mechanics. That’s why mobility work is so important to your regular routine.
This 15-minute workout can help restore your range of motion, relieve stress and tension, and improve your flexibility so you can stay off the injured list. It’s so low intensity, you can do it wearing socks and trackies. Perform it just once a week to see improvement, but it’s safe to do every day if you prefer.
How to do this workout: This workout was created by Tinman Elite trainer, Chris Lee. Review each move, demonstrated by Lee below, so you can master the proper form. Perform each exercise for the recommended number of reps. Complete the workout at least once a week. You will need an exercise mat and a chair. A towel is optional.
Start in a low-lunge position with your left knee on the ground and your right leg forward, knee bent at a 90-degree angle. Hinging forward at hips with a flat back, rest your right hand on your right knee. Each time you hinge forward, drive your knee over one toe at a time, starting with your big toe and working your way toward your pinky toe, pulling your body back before driving knee over next toe. Then work your way back to your big toe for a total of 10 reps. Ensure your back stays flat, your hips stay centred, and your heel doesn’t come off the ground. Repeat on the left side.
Start in a lunge position with your left knee down (option to rest knee on a towel for extra support), top of your left foot resting on a chair or couch, and your right leg forward, with your knee bent at a 90-degree angle. Position your arms at a 90-degree angle, elbows at your sides, palms facing each other. As you hinge forward from the hip, raise both arms overhead, keeping a straight back. Slowly lower your arms as you return to starting position. Complete five reps. Repeat on the left side.