Mobility Exercises

Struggling with numbness and tingling down your arm when you sleep? 🛌💤 This could be due to poor posture and tight muscles in your neck and chest. Let’s fix it! 💪 ✨ What’s Thoracic Outlet Syndrome? Thoracic Outlet Syndrome (TOS) happens when nerves or blood vessels are compressed in your neck or chest. Common entrapment areas include: 🌀 Between the middle and anterior scalene muscles ⬆️ Elevated first rib pressing on nerves 💢 Tight pectoralis minor muscle Here are 3 simple exercises to relieve symptoms and improve posture: 1️⃣ Thoracic Extensions on a Foam Roller: Lie on a foam roller placed horizontally on your upper back. Hands clasped behind your neck, let gravity gently arch your upper back while your elbows create a wide arc. 🕒 Perform 2 sets of 20 reps. 2️⃣ Shoulder Rolls (3 variations): Arms extended: Make small backward circles, trying to rotate the backs of your palms further. Elbows bent: Same backward circles. Arms by your side: Repeat circles here. 🕒 Do 20 reps for each variation. 3️⃣ Scalene Stretches: Tuck your chin, turn your head to one side, and tilt it back like you’re looking over your shoulder. 🕒 Perform 2 sets of 15 reps per side. 👉 Pro tip: Go gently to avoid worsening symptoms. If done regularly, these exercises can help improve nerve mobility and posture!

🎥 The World’s Greatest Stretch! 🌎💪 Let’s break it down step by step and see if it lives up to its name. 🧐 1️⃣ Step Forward: ➡️ Take a big step forward with one leg, keeping your back knee straight. ➡️ Place your hands on the ground beside you for support. 2️⃣ Activate Your Glutes: 🍑 Tighten your back leg’s glutes to stretch the hip flexors. 🔥 Feel the stretch in your front leg’s glutes, too! 3️⃣ Trunk Rotation: 🔄 With the arm on the same side as your forward leg, reach under your opposite arm. 💡 Pro tip: Try bringing your elbow to the ground to encourage deeper trunk rotation! 👀 Turn your head in the same direction to work on neck mobility. 4️⃣ Reverse the Rotation: ↗️ Rotate your trunk toward the opposite side and reach your hand toward the ceiling. This adds an extra stretch for trunk mobility! 5️⃣ Hamstring Stretch: 🦵 Straighten your front knee to stretch your hamstrings. 💥 Feel the stretch in your back leg’s calf (gastroc) too! 6️⃣ Reset & Repeat: 🏋️‍♀️ Stand back up and switch sides! Is this the world’s greatest stretch? 🤔 I think it’s a winner for full-body mobility! What do YOU think? Let me know in the comments. ✨️Follow me for tips to run better, stay injury-free, and get Mobilized!✨️

Are you feeling a pinching pain in the front of your ankle when squatting or running? You might be dealing with a tight talocrural joint! Here's what's happening: when your foot moves up (dorsiflexion), the talus should glide backward under the tibia. If there’s restriction, it can cause discomfort and limit your range of motion. 🛠️ Try These 2 Mobilization Techniques: 1️⃣ Foot-on-Bench Mobilization: Place your foot on a bench and bend your knee forward until you feel discomfort in front of the ankle. Ease into it, then back off. Perform 3-4 sets of 10-20 reps. Progression: Add a kettlebell on top of your knee for more leverage into dorsiflexion. 2️⃣ Staggered Stance Dorsiflexion Mobilization: Place one foot back, advance your knee forward and down until you feel discomfort. Ease your weight off and repeat. Perform 3-4 sets of 10-20 reps. ✅ Try these before your next leg day or run and notice the difference! 🏋️‍♀️🏃‍♀️ 💬 Comment below if you feel an improvement in your pain by doing these exercises! DM me with any questions! #AnkleMobility #TalocruralJoint #Dorsiflexion #SquatForm #RunningPain #PainRelief #PhysicalTherapy #MoveBetter #ActiveLifestyle #BergenCountyPT #AnklePainSolutions

**🦵Foam Rolling the Iliotibial (IT) Band 🦵** The iliotibial band is a dense tissue on the outer part of the leg, responsible for providing side-to-side stability. Tightness in the IT band can lead to pain from the outer hip all the way down to the outer knee. Performing soft tissue mobilizations can alleviate this pain and also improve performance. ✨ **How to Foam Roll the IT Band:** 1. Start by lying on your affected side with a foam roller underneath you, perpendicular to your leg. 2. Place one hand on the floor and the other on the foam roller. 3. Roll the foam roller up and down your leg for 1-2 minutes, moving section by section. 4. Avoid rolling over the bony prominence in your outer hip called the greater trochanter. 5. If you can tolerate it, you can stack one leg on top of the other for added pressure. Take care of your body and keep moving pain-free! 💪 #ITBand #Mobility #FoamRolling #Recovery #InjuryPrevention #blackandyellowpt #mobilizedpt #mobilizedphysicaltherapy #orthopedics #orthopedicphysicaltherapy #physicaltherapy #physicaltherapyclinic #run #running #brooks #Nike #Saucony #altra #altrarunning #roadrunner #trailrunner #trailrunner #5k #10k #halfmarathon #ultramarathon #marathon #brooklynmarathon #nycmarathon #runrehab

Having good hip adductor mobility is important in sports and gym lifts. Sports that involve a great deal of side-to-side movements include football, basketball, and soccer. Lifts that require good hip adductor mobility include squats in all variations and sumo deadlifts. 1️⃣ To mobilize the adductor, start by getting onto all fours. 2️⃣ Bring your working leg out to the side with the knee straight. 3️⃣ Sit yourself back on your heels, feel the inner thigh stretch, hold for 2 seconds, and come back to your original position. PERFORM 2 TO 3 SETS OF 10 TO 20 REPETITIONS #mobilizedphysicaltherapy #mobilizedpt #blackandyellowpt #orthopedics #orthopedicphysicaltherapy #physicaltherapy #physicaltherapyclinic #hipadductors #adductormobility #mobility #hipmobilization

**Kneeling Hip Flexor Stretch** 🔥 Loosen up those hips with this effective stretch! Perfect for desk workers and athletes alike. ✨️You can do 3 sets of 10 to 20 reps before a workout or a sustained stretch of holding 3 to 4 sets for 30 second holds. ✨️ **Instructions:** 1. Start in a kneeling position. 2. Step one foot forward, creating a 90-degree angle with both knees. 3. Gently push your hips forward until you feel a stretch in the hip flexor of the back leg. 4. Hold the stretch for a few seconds, then return to the starting position. --- ** Kneeling Hip Flexor Stretch with Quad Stretch** 🔥 Enhance your hip flexor stretch by adding a quad stretch. **Instructions:** 1. Begin in the same kneeling position as the basic hip flexor stretch. 2. Reach back and grab the ankle of your back leg. 3. Gently pull your ankle towards your glutes while pushing your hips forward. 4. Hold the position for 30 seconds, then switch legs. --- ** Bulgarian Split Squats for Mobility** 🔥 Combine strength and flexibility with Bulgarian split squats. Focus on bringing the hip forward and maintaining a straight back for optimal results. **Instructions:** 1. Stand a few feet in front of a bench or step, then place one foot behind you on the bench. 2. Lower your body until your front thigh is parallel to the ground, ensuring your knee doesn’t go past your toes. 3. Push your hip forward and keep your back straight throughout the movement.

To enhance hip flexion and rotational mobility during deep squats or deadlifts, consider incorporating the hip 90/90 rotation mobility exercise into your routine. This exercise also effectively improves mobility for sports that require low-to-the-ground positioning and pivoting. 1️⃣ To perform the hip 90/90 rotation mobility exercise, begin by positioning your hips and knees at a ninety-degree angle, supporting yourself with your hands. 2️⃣ In a controlled manner, lower both knees to one side, hold for one to two seconds, and then repeat the movement toward the opposite side. 3️⃣ To progress this, you can do this without using your hands while keeping your trunk upright. This exercise can be performed for two to three sets of ten to twenty repetitions before engaging in the aforementioned activities. #mobilizedphysicaltherapy #hipmobility #hipmobes #orthopedicphysicaltherapy #sportsphysicaltherapy #squats #deadlifts

🚀 5 Essential Post-Run Stretches for Faster Recovery! 🏃‍♂️🔥 Don't skip these stretches after your run—your muscles will thank you! Hold each for 30-60 sec, 1-2 sets to stay mobile, recover faster, and reduce injury risk. 💪✨ 1️⃣ Quad Stretch – Stand tall, grab your ankle, and tighten your abs & glutes as you pull your foot toward your butt. Feel the stretch in the front of your thigh. 🔥 2️⃣ Hip Adductor Stretch – Spread your feet wide, lunge to one side, and lean your trunk in the opposite direction to feel a deep inner thigh stretch. 🦵 3️⃣ Hip Flexor & Gastroc Stretch – Stagger your stance, keeping your back knee straight while lunging forward. Stretch your hip flexors and calves at the same time! 💥 4️⃣ Glute Stretch – Cross one leg over the other, sit your butt back, and feel that glute release! 🍑 A must for runners with tight hips! 5️⃣ Hamstring Stretch – Cross one leg over the other, keep your back straight, and hinge at your hips. Feel the stretch in your hamstrings and get those legs feeling fresh! ⚡ 💬 DM me with any questions! Stay injury-free & get mobilized! 🚀💯 #PostRunRecovery #StretchToWin #RunningTips #StayInjuryFree #MobilityMatters #RunnersLife #GluteStretch #HamstringStretch #QuadStretch #FitnessMotivation #RunStrong

🦵 Ankle Mobility Series for Runners! 🦵 If you've had recurring ankle sprains or feel tightness in your ankles before a run, this mobility series is for you! I've struggled with ankle mobility over the years, and if I skip my warm-up, it affects my run. Try these ankle mobility moves to loosen up and be pain-free! 1️⃣ Closed Chain Dorsiflexion Squat: Keep your heels down and advance your knees forward. Great for opening up ankle mobility before your run! 2️⃣ Closed Chain Ankle Circles: Same foot position as the first exercise, but here, you’ll move your knees in a circular motion to target all planes of movement. 3️⃣ Split Squats with Dorsiflexion Focus: With the working leg back and heel down, push your knee forward to deepen dorsiflexion in a knee-bent position. 4️⃣ Lunge Stretch with Gastroc Emphasis: Get into a lunge position, and with the opposite leg, step forward and to the side, then in front of the stationary leg; and lastly, crossing in front of your stationary leg to stretch the gastrocnemius. 🎯 Reps: 1-3 sets of 10-20 reps for each exercise. Add these into your warm-up for better ankle mobility, smoother runs, and less discomfort! DM for questions! #AnkleMobility #RunningWarmup #MobilitySeries #PainFreeRunning #PhysicalTherapy #AnkleMobility #RunningWarmup #PainFreeRunning #MobilitySeries #RehabExercises #AnkleHealth #InjuryPrevention #CalfStretch #Dorsiflexion #RunPainFree #PhysicalTherapyTips #RunStrong #MobilityMatters

Heading out for your run but feeling stiff in your neck and back? 🏃‍♂️🧍‍♀️ Try these 3 exercises to free up your spine and improve your mobility! 🙌 ✨ 1. Side Bend Stretch ➡️ Step one foot over the other. ➡️ Reach up and over with the opposite hand, bending your whole body to the side. ✨ 2. Rotation Stretch ➡️ Hands behind your head. ➡️ Lunge forward and rotate your trunk toward the lunging leg, pushing your elbow back. Repeat on the other side. ✨ 3. Spinal Bends & Extensions ➡️ Hands behind your neck. ➡️ Slowly bend forward, vertebra by vertebra, from your neck to your hips. Reverse the motion to return to standing tall. Feel the difference before you run! 🏃‍♀️✨ #RunnerMobility #SpineHealth #PreRunStretch #MobilityMatters #StayActive #PainFreeRunning #PhysicalTherapyTips #MoveBetterFeelBetter #FitnessForLife #ActiveLifestyle