Motivation
Mobility is the overall range of motion a person possesses. It also refers to the ability to move purposefully and painlessly throughout the day. Throughout my life I never focused on this aspect of fitness. My mobility or lack thereof became an issue when I started running again. This routine is meant to keep me flexible and allow me to run without injury or pain. It’s been develop in collaboration with a physical therapist and is likely to change in the future.
Routine
Current Time Estimate: 20 min
Supine 90/90 Sciatic Nerve Glide with Knee Flexion/Extension
| Times a day | Days a week | Sets | Reps |
|---|---|---|---|
| 1 | 7 | 3 | 10 |
Setup Begin lying on your back with your knees bent and feet flat on the floor. Lift one leg off the ground so the thigh is vertical and the knee is bent. Grasp the leg behind the thigh.
Movement Straighten the knee as much as possible while maintaining the vertical thigh, pointing your toes toward the ceiling as you straighten your knee. Then, bend your knee to return to the starting position. Bend your ankle towards you as you bend the knee on the return.
Standing Gastroc Dynamic Stretch with Leg Swings
| Times a day | Days a week | Sets | Reps |
|---|---|---|---|
| 1 | 7 | 3 | 10 |
Setup Begin in a staggered stance position with your hands resting on a wall in front of you.
Movement Lean forward until you feel a stretch in the back of your lower leg. Lift your front leg and swing it out to your side and across your body. Make sure to keep your back heel on the ground and your abdominals tight during the exercise.
Single Leg Heel Raise on Step
| Times a day | Days a week | Sets | Reps |
|---|---|---|---|
| 1 | 7 | 3 | 10 |
Setup Begin standing on one foot at the edge of a step with your heel hanging off the edge. You may hold onto a stable object for support.
Movement Raise up onto the ball of your foot. Then slowly lower your heel down off the edge of the step and repeat.
Single-Leg Toe Raise With Heel on Step
| Times a day | Days a week | Sets | Reps |
|---|---|---|---|
| 1 | 7 | 3 | 10 |
Setup Begin standing upright on a platform or step with your hand on a chair or countertop for support as needed. Then, move your toes off the edge of the step. Lift one foot up.
Movement Slowly raise the ball of your foot as high as you can while keeping your leg straight. Then, lower the ball of your foot down. Repeat.
Half Kneeling Dorsiflexion Stretch at Wall
| Times a day | Days a week | Sets | Hold |
|---|---|---|---|
| 1 | 7 | 3 | 30 seconds |
Setup Begin in a half- kneeling position with your forward foot a few inches away from the base of a wall.
Movement Shift your weight forward, pushing your knee toward the wall as far as you can. Hold, then relax and repeat.
Half Kneeling Hip Flexor Stretch
| Times a day | Days a week | Sets | Reps |
|---|---|---|---|
| 1 | 7 | 3 | 10 |
Setup Begin in a half kneeling position with one knee bent in front of your body.
Movement Tighten your abdominals, tilt your pelvis backward, and gently push your hips forward. You should feel a stretch in the front of your hip.
Seated Hamstring Stretch ( but point your toe down)
| Times a day | Days a week | Sets | Reps |
|---|---|---|---|
| 1 | 7 | 3 | 10 |
Setup Begin sitting upright with one leg straight forward and your heel resting on the ground.
Movement Bend your trunk forward, hinging at your hips until you feel a stretch in the back of your leg. Hold this position.