Tip Feel Better and Move Better in 3 Minutes Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Tip Feel Better and Move Better in 3 Minutes Six quick mobility drills and stretches to cap off your lifting session by Dean Graddon May 25, 2017July 7, 2022 Tags It Hurts Fix It, Mobility, Tips, Training Do mobility work at the end of your workout when your muscles are flushed with blood and your joints are well-lubricated. Just take a few minutes for these six simple mobility drills and stretches. You'll want to do each one for 10-30 seconds. Sit way back on your heels and paste your ribs to your thighs to stretch out your lower back, hips, and groin. Grab onto something solid if you need to and sink as deep as you can into a squat. Make subtle weight shifts from foot to foot and from heel to toe. Flex and extend your spine. Relax and let things open up. Stand with one foot on a 45-degree angled platform or on the edge of a step if that's the best you've got. Shift your weight around your foot in a clockwise rotation for 2 or 3 rotations and then do the same counter-clockwise. The movement should be so subtle that someone watching would barely notice you're moving. This will be a big help to your ankle dorsiflexion mobility. Your hip flexors, chronically shortened from too much sitting, will thank you. Dr. John Rusin coaches the best way to do it. Using a box or other horizontal surface at about knee to mid-thigh height, place your leg on the box so that your lower leg is perpendicular to your torso. Lean over that leg and gently oscillate forward and back and right to left. This is simply incredible for hip mobility. Grab a pull-up bar at about shoulder width, keep your shoulders down and back in a solidly packed position, and enjoy the vertebral decompression effects of just hanging around. Ideally, find the highest pull-up bar you can. Extend your entire body out nice and straight for the most benefit. If you're too tall or the bars in your gym are all too low, extend your legs out slightly in front of you with your feet just off the floor rather than tucking your feet behind you. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training Tip Turn Off the Hip Flexors to Build Abs If you can easily knock out dozens of reps of an ab exercise, it's probably because your abs aren't doing much work. Fix that. Here's how. Abs, Bodybuilding, Tips, Training Calvin Huynh February 8 Training The 8 Rules of Maximal Strength Here's how to be the strongest person in your gym. The catch? You'll also have to be smart about your training. Follow these rules. Powerlifting & Strength, Training Paul Carter October 26 Training Tip Be Still and Boost Performance Here's a science-backed way to enhance your performance in the gym or on the playing field. Training Lisa Lewis, PhD January 21 Training 4 Ways to Build Your Scrawny Back Want a bigger, stronger back? Then stop doing the same workout that hasn't gotten you one. Here are four methods to help you grow. Back, It Hurts Fix It, Mobility, Training Dr John Rusin January 25