Your hip and ankle mobility go together like: fresh air and mountain hikes, surfboards and waves, almond butter and honey, sweet potatoes and coconut oil, squats and strong legs….you get the picture. When one is lagging, the other will not function as well as it should. So many people work on their hip mobility, but neglect their ankle mobility and vice versa. You need both to function well and they compliment each other nicely.
Equipment needed: 1. Stretch strap or band or belt or towel. Basically something that you can wrap around your back leg in the position pictured above if you struggle to reach back and grab your leg. 2. Mobility Ball or lacrosse ball. If you don’t have either you can sub out with a foam roller or kettlebell handle. 3. Padded Mat. Today we are working on the flexibility, mobility, and stability of your hips and ankles.
We are starting off with a muscle/fascia release for your hip flexor muscles, specifically your middle quad muscle which is called your rectus femoris. If you don’t have a mobility ball you can substitute a foam roller or kettlebell handle. Make sure you are flexing and extending your knee as much as possible while releasing this area. Next we are working on a stretch and activation movement for your entire hip flexor chain. This one can be difficult to get into, so if you are struggling, wrap a stretch strap, or band, or belt, or towel around the front of your back ankle and pull the strap forward until you feel the stretch. Make sure to keep your abs engaged and not arch your low back. We are finishing up with an end-range stretch isometric technique for your ankle, in which we are maximally stretching out your ankle and then contracting the muscles around your ankle while they are stretched out. Do your best to stay in the stretch when you contract your muscles with this one.
Do you have any questions about this routine or other routines? We can check out how you are performing specific movements if you post a video of the movement on facebook, or instagram and tag us in it @movementvault. We’ll comment with feedback and send you a 🤙 and some ❤️. Get it guys!