Cranky knees/back/hips? How to make your joints happy.
Luke Istomin personally trained Hugh Jackman for his Wolverine role, and has also trained Nicole Kidman, Nicole Richie, Nicole Trunfio, Leonardo DiCaprio, Ricky Martin, Joel Madden, Liev Schrieber, Tobey Maguire and Ryan Reynolds. This week we share with you his Hollywood program, to get you on the fast track to fitness. If you missed the last six days, go back and check them! Today is the final instalment of his Juice Daily exclusive fitness and nutrition program.
The importance of mobility work
I try and get my clients to be moving and active. And when I see my clients incorporate mobility work, they are more likely to be able to train better, have less body aches, improve their structural balance, and they can move as freely as what they could when they were a teenager. If you’re constantly complaining about joint or back pain, these moves will help.
Mobility work refers to your range of motion, or limitation of motion, in your joints. How your joints can move without pain. They’re the primary things we look out for. A very high percentage of people with issues will have lower back pain and knee pain, usually because people spend so long these days sitting at work and at home. Our body is very clever and takes the path of least resistance – because we sit for so long, our hip flexors shorten. And over a few years, your body realises that you spend more time sitting than standing and your tendons and fascia tighten up. It’s important to try and loosen that tension with mobility work. This is a series of exercises designed to increase the range of motion through joints and through different practices also increase blood flow through connective tissues. Other things that help are foam rolling myofascial release points.
I usually get clients to do two or three mobility exercises before or after a workout, every single time they work out (or every day, even if you don’t work out). That’s how important they are.
The following mobility exercises can be split up over a week.
Sequence 1: Thoracic rotations, squat to stand, pancakes
Go to a deep squat. Right hand on right foot. Left arm straight up and look up at your hand. Repeat 4-5 times.
Squat to stand.
Squat down on the ground, feet hip distance apart. Stand up, then squat. Repeat.
Excellent for hip and back mobility. Try and do a wide splits and essentially try and get your head to the ground. This is something that people need to work on. It can take anywhere from three to sixe months to get even a bit close to the ground but if you are consistent then you’ll see results.
Sequence 2: Calf stretches + hip stretches
In downward dog, stretch one heel to the ground, putting the opposite leg on top for extra weight to try and get heel to the ground. Hold for a minimum of 20 seconds, up to 90 seconds on each leg.
Walk legs while in downward dog, for 15 seconds on each leg. Do 10 reps of each. Walk feet to hands and stand.
Sitting, pull one leg in front of you so that your shin is parallel to the top of your mat. Stretch the other leg out behind you. Try and lower your chest over your front leg. Hold for a minimum of 20 seconds, up to 90 seconds (or more if you can handle it!) on each side.
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