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Difficulty:
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Bent Over Row
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Swap selected exercise with existing exercise for the:
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Daily Mobility 7

Daily Mobility 7
10 mins

Thoracic Spine, Internal Hip, Hip Flexors

66d9742abfc45df55773a3c0

Play Button
Bench Internal Hip Rotation
 sets
 kg
 reps 
 rest
Notes
65e15ade003a35c2ff58ee42
Mobility
Bench Internal Hip Rotation
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set yourself on all 4's and in line with a bench
  2. Open up one hip as much as possible, then plant the knee on the bench
  3. Keeping everything else still, raise your foot as high as possible whilst keeping the knee in contact with the bench
Where you should 'feel it':
Primary Muscles:
Quads
Quadriceps
Secondary Muscles
Bench Internal Hip Rotation muscle groups
Play Button
Bench Couch Stretch
 sets
 kg
 reps 
 rest
Notes
658b5f11e32a540aaceb3806
Bodyweight
Bench Couch Stretch
Notes:
Key Points:
  • Set your rear foot on the bench with your knee in contact with the floor
  • Tilt your pelvis forward (posterior tilt) in order to stretch your hip flexors
  • With gentle pulses forward and backward, stretch your hipflexors
Common Mistakes:
  • Knee too far forward
  • No posterior tilt of the pelvis
  • Loss of posture (collapsing at the shoulders)

Exercise Notes:

Key Points:

  • Set your rear foot on the bench with your knee in contact with the floor
  • Tilt your pelvis forward (posterior tilt) in order to stretch your hip flexors
  • With gentle pulses forward and backward, stretch your hipflexors

Common Mistakes:

  • Knee too far forward
  • No posterior tilt of the pelvis
  • Loss of posture (collapsing at the shoulders)
Where you should 'feel it':
Primary Muscles:
Quads
Quadriceps
Secondary Muscles
Obliques
Bench Couch Stretch muscle groups
Play Button
Open Books
 sets
 kg
 reps 
 rest
Notes
6588dfbd6b9676dddd6a26fe
Bodyweight
Open Books
Notes:
Key Points:
  • Set your knee at 90 degrees and apply some pressure into a foam box
  • From hands together, open up your spine as much as possible, keeping your pelvis still
  • In a controlled manner, return to the starting point
Common Mistakes:
  • Pelvis opens up and isn't set
  • Rotate through your hips instead of just the spine
  • Performing the movement too quickly

Exercise Notes:

Key Points:

  • Set your knee at 90 degrees and apply some pressure into a foam box
  • From hands together, open up your spine as much as possible, keeping your pelvis still
  • In a controlled manner, return to the starting point

Common Mistakes:

  • Pelvis opens up and isn't set
  • Rotate through your hips instead of just the spine
  • Performing the movement too quickly
Where you should 'feel it':
Primary Muscles:
Lats
Latissimus Dorsi
Secondary Muscles
Lower Back
Open Books muscle groups
Play Button
Quadruped T-Spine Opener
 sets
 kg
 reps 
 rest
Notes
658b5fa067ba34f704c3a1b7
Bodyweight
Quadruped T-Spine Opener
Notes:
Key Points:
  • Set yourself on all 4's
  • With one arm, thread the needle and stretch as far as you can to the opposite side
  • Open up and rotate just your thoracic spine as much as possible
Common Mistakes:
  • Spine isn't in a neutral position to begin with
  • Not pushing the limit when threading the needle
  • Opening up through your hips (not just thoracic spine)

Exercise Notes:

Key Points:

  • Set yourself on all 4's
  • With one arm, thread the needle and stretch as far as you can to the opposite side
  • Open up and rotate just your thoracic spine as much as possible

Common Mistakes:

  • Spine isn't in a neutral position to begin with
  • Not pushing the limit when threading the needle
  • Opening up through your hips (not just thoracic spine)
Where you should 'feel it':
Primary Muscles:
Lats
Latissimus Dorsi
Secondary Muscles
Obliques
Quadruped T-Spine Opener muscle groups
Play Button
Window Wipers Internal Hip Rotation
 sets
 kg
 reps 
 rest
Notes
65e16185d1cd2a4e4f6c642a
Mobility
Window Wipers Internal Hip Rotation
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set yourself on your back with your legs at 90 degrees and feet in the air
  2. Make a fist with both of your hands and put them together
  3. Squeeze your knees together and keep them in contact with your hands the entire time
  4. Open up your feet as much as possible whilst keeping the knees set
Where you should 'feel it':
Primary Muscles:
Quads
Quadriceps
Secondary Muscles
Window Wipers Internal Hip Rotation muscle groups
65e15ade003a35c2ff58ee42
65e15ade003a35c2ff58ee42
Bench Internal Hip Rotation
Bench Internal Hip Rotation
3
3
1
3
m 
0
s
 rest
658b5f11e32a540aaceb3806
658b5f11e32a540aaceb3806
Bench Couch Stretch
Bench Couch Stretch
3
3
1
3
m 
0
s
 rest
6588dfbd6b9676dddd6a26fe
6588dfbd6b9676dddd6a26fe
Open Books
Open Books
3
3
1
3
m 
0
s
 rest
658b5fa067ba34f704c3a1b7
658b5fa067ba34f704c3a1b7
Quadruped T-Spine Opener
Quadruped T-Spine Opener
3
3
1
3
m 
0
s
 rest
65e16185d1cd2a4e4f6c642a
65e16185d1cd2a4e4f6c642a
Window Wipers Internal Hip Rotation
Window Wipers Internal Hip Rotation
3
3
1
3
m 
0
s
 rest
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