Stop Stretching Part 2
In this article you’ll learn two of our favorite mobility exercises for the hips and shoulders. These exercises take the place of some common stretches you may be doing. First though, if you haven’t read my last article (Stop Stretching Part 1), I encourage you to go back and do that. Don’t worry, I’ll wait right here. That article was about why you may need to rethink stretching in lieu of working on your mobility and strength. If you don’t have access to it, drop me an email (mitch@castrovalleyfitness.com) and I’ll send it over.
Shoulders
Exercise: Reverse Presses
Do it instead of: Low back stretches
Why: Low back pain and tightness tend to be the result of poor movement in your shoulders and/or hips resulting in too much movement in the low back and not enough in the hips and/or shoulders.
Reverse Presses teach you how to correctly move your shoulder blades, the single most important movement you can master if you have tight, painful shoulders or neck. This will relieve the tension in your neck and open up your chest and shoulders. Here’s how to do it:
Lie on the floor with your knees bent. If you can’t lie on the floor, do it with your back against a wall and touching the wall with your butt, upper back, and if possible, the back of your head.
Take a few deep breaths and be sure that you have no tension in your neck or shoulders. Your arms should be at about a 45-degree angle to your body.
While breathing deeply, lightly press your arms into the floor just enough to feel a retraction in your shoulder blades.
Do 10 reps with your palms up and 10 with your palms down.
Hips
Exercise: Stick RDL (see picture)
Do it instead of: Hamstring stretches
Why: Tight hamstrings tend to be the result of poor hip position and glute function, not inherently tight hamstrings. Hamstrings stretches can exacerbate those positions.
The Stick RDL teaches you how to move your hips independently of your back so your core can function. This is crucial to take pressure off your low back, knees, and hamstrings.
Find a broomstick, or something similar, and hold it against your back while standing tall and touching your butt, upper back, and back of your head if possible.
While maintaining all 3 points of contact, push your butt straight back while keeping your knees soft.
Important: Think of this as a back-and-forth movement, not an up-and-down movement.
Do 10 reps for 2-3 sets.
These two exercises teach important movement skills that serve to alleviate discomfort and improve your daily life. I’d love to hear your questions about how to do them in a way that works for you.
