It’s 2 o’clock in the afternoon and your shoulders are in your ears. You’re so stressed that you just feel like a solid immobile ball of muscle. This is me, the personal trainer in West Los Angeles, almost every day. Stress and prolonged sitting, the guilty parties for many of our body woes including:
- Weight gain
- Chronic back pain
- Poor recovery between training sessions
- Reduced flexibility
- Core instability
- Lower energy levels
- Abnormal hormonal balance
- Improper breathing patterns
- And many more
So how do we control these factors without having time to exercise? Mobility drills!
I like this drill because you can do it anywhere, takes about 2 minutes, resets your body to breathe properly, increases your flexibility by mobilizing your hips and shoulders, stabilizes your core through diaphragmatic breathing.
Mobility Exercise Video Example
Some things to focus on:
- Your butt should be in the corner. If your butt doesn’t go in the corner, straighten your legs out as much as you need to
- You should feel the muscles working between your shoulder blades
- Make sure you try to get your elbows and wrists as close to the wall as you can.
- Breathe as naturally as possible, if you can’t, then don’t go as far up the wall. If your breathing is forced, you probably shouldn’t be in that position. Own a small range of motion and work up to a larger range during the set and between drills
- Perform 3 sets of 8 repetitions for every 1.5 hours of sitting.
How this works:
The knees to the chest trigger your diaphragm to reflexively turn on. When you breathe from your diaphragm, you are no longer using the postural muscles to breathe that you would be in chest breathing. Your posture muscles are you neck and upper back muscles and when they are used to breathe become stiff and immobile.
Taking this another step, as you relax your posture muscles and use your mid back muscles (which is what you should be feeling work during the movement), you are taking those shoulders out of your ears and into a better position.