Name: Playbook - Rob Riches - Stretch & Mobility Ep7.3: Back, Spine, Hips, Glutes, & Groin
Uploaded: 2023-03-09T19:37:26.393Z
Duration: 30 min
Description: Stretch & Mobility Ep7.3: Back, Spine, Hips, Glutes, & Groin

Within this routine today you will be focusing on the Back, Spine, Hips, Glutes, & Groin.

Each movement is performed for two sets, with an increase in time on the second set. The first set should be to allow you to warm up to the movement, and really feel the joints, muscles, and tendons that are involved. The second set allows you to increase the stretch or range of motion further.

For all movements, it's important you ease into it and find the level of stretch in which you feel comfortable with. Focus on taking several long, slow, and deep breaths in and out, inhaling through the nose, and as you breathe out - slowly start to increase the stretch slightly.

Visualize the muscles you are working on and see them lengthen, stretch, and increase in their range of motion during each set.

I also recommend performing 5-10 minutes of light cardio before starting, so as to improve blood flow around the body, and warm up the muscles and joints.

Lay on the floor facing upwards with your knees bent and feet flat on the floor. 

Place a peanut-massage ball (if you don't have one, you can use two-small massage balls/lacrosse balls in a sock, and secure the end tightly so that both balls are firmly snug next to each other), at the top of you spine (just below your neck). 

With both hand clasped behind your head and elbows raised off the floor as though you're about to perform an abdominal crunch, gently lift your head and shoulders forwards so that more of your weight is over the massage balls. 

Position your body around the balls in small movements until you find a trigger point. Hold this position for 15-20 seconds and take deep breathes in through your nose and exhale through you mouth. 

You can also push down on your feet to lift your hips off the ground and apply more pressure over the massage balls.

Massage Peanut Spinal Hip Bridge

Loop a resistance band around a sturdy bar (a chin up bar is ideal) and pull one end through the other to ensure a secure hold. 

Place your right hand through the open end, and supinate the hand (rotate your hand clockwise) and grip the sides of the band firmly. 

Grasp you left hand around your right wrist and extend your right leg all the way back behind you, keeping your left knee bent directly under your chest. (Imagine a straight line going from your back heel up through the leg, back, arm, and resistance band). 

Keep you head in a neutral position between your arms. You should feel a great stretch across your back and right shoulder and arm. Hold the stretch for 15-20 seconds and take deep breaths in through your nose and exhale through you mouth. 

You can further increase the stretch by stepping further away from the resistance band and matching the same angle of the band (its line to the floor), with your arms, back and leg. Repeat with other hand.

High Band Lat Lunge Stretch

Loop a resistance band around a sturdy bar (a chin up bar is ideal) and pull one end through the other to ensure a secure hold. 

Place both hands inside the free end and grip the band. 

Standing under the bar with a slightly wider than shoulder-width stance, sit into a deep squat, allowing you arms to be stretched directly above you. 

Maintain a neutral spinal and neck position by looking slightly down in front of you. 

You should feel a great stretch all down your back, shoulders, and arms. Hold this position for 15-20 seconds and take deep breathes in through your nose and exhale through you mouth.

High Band Sumo Squat Lat Stretch

Using a light pole (such as a broom pole or aerobics weight pole), sit on a bench or box so that your knees are at the same height as your hips. 

With the pole placed behind your neck, lightly hold on to it either side and sit up tall. Keeping your arms in a fixed position, you're going to inhale as you rotate your torso as far to the right as you can. 

Think of leading with your left elbow, moving it around to the front of your hips as you rotate the upper body as far to the right as you can.Your head should follow the same direction as your torso. 

Pause for a split second and feel the stretch in your spine and back muscles before returning back to the start position as you exhale. 

Don't force the rotations, or move too quickly. Continue your rotations for 30 seconds.

Seated Bar Twists

Kneel down on the floor with your hands stretched out in front of you (like a cat stretching it's back). 

Take your right arm and with the palm facing upwards, reach it under your left arm stretching it as far as you can. Your right shoulder should be touching the floor and your head positioned so that you're looking out to your stretched our hand. 

Hold the stretch for 15-20 seconds and take deep breaths in through your nose and exhale through you mouth. slowly return back to the stretched cat position, and repeat with your left arm stretching out under your right arm.

Kneeling T-Spine Stretch

With your feel firmly pressed into the floor, and legs straight, place your hands a couple of feet in front of your feet so that you make a triangle between your hands, hip and feet. 

Your arms and back should be kept straight, with your head in a neutral spine position (between your upper arms). You should feel a great stretch in your hamstrings, upper back and shoulder blades. 

Bend your knees and slowly return to an upright position.

Standing Pike Back Stretch

Sit on the floor with both feet flat on the floor and both hands on the floor about 12 inches behind you. 

Your going to push down on your hands and feet and raise your hips as high up as you can (depending on flexibility, they should be higher than your head when fully bridged). 

Rotate slightly towards your left so that your supporting yourself more on your left arm, and raise your right arm off the floor and reach behind you (Imagine a straight line from your hips and chest to the end of your right arm). 

Hold this position for 15-20 seconds as you take deep breathes in through your nose and exhale through you mouth. You should feel a great stretch in your back. 

You can also hold this bridged position and move your right arm around to feel different areas of the back stretched. Slowly return to the start position and repeat by titling towards your right and raising your left arm off the floor.

Hip Bridge Around The World

Loop a resistance band around a sturdy low point and pull one end through the other to ensure a secure hold. 

Hold on to free end of the resistance band with both hands and carefully lay face down on the floor with your feet at the base of band and stretch out your arms in front of your head (imagine Superman flying through the air). 

Keeping your head in neutral spine position (between your arms), try to raise your hands several inches off the floor, keeping tension in the arms at all times. you should feel a great stretch across your upper back. 

Hold the stretch for 15-20 seconds and take deep breathes in through your nose and exhale through you mouth. Slowly return back to the start position without allowing the band to fly back behind you.

Banded Superman

Lay on the floor and roll on to your right side (similar to to a fetal position). Place a small/medium massage ball under your left glute muscle. 

Lift your right leg back up and place your foot flat on the floor just behind your left foot. 

You can use this to push down on the floor to decrease of increase the amount of pressure felt on the massage ball. You can also straighten the left leg fully, and move the right leg (still bent, and foot flat on the floor), over and in front of the left leg. 

Find an area thats tight in your glute (a trigger point) and hold this for 15-20 seconds and take deep breaths in through your nose and exhale through you mouth. 

Slowly return back to the starting position and roll on to your left side and repeat with the ball under your right glute muscle.

Massage Ball Lying Side K Hip Scrub

1. Start by extending your right leg all the way back & place your left hand over your left foot (arm still remaining on the inside of the leg). Push your hips forwards until you feel a deep stretch around your groin & hips.  

2. Place your left hand on your left knee. Rotate your upper body to the left, pushing down on the floor with your right hand. 

3. Take your left hand off your knee & place it where you right hand is on the floor, moving your right hand back to your stretched out leg (your right hand should be further out than out than your left hand). Pushing into the floor with your hands, rotate your body to the right, so that you're once again looking behind you.

4. Keeping your left foot forwards, drop your back knee to the floor & pivot your bodyweight over that bent knee (your left leg is now stretched out). To further increase this stretch, pivot on to your back heel with the knee raised of the floor so that your left leg is straight.

Repeat on other side.

4-Part Hip Stretch

Lay on the floor facing upwards with your knees bent and feet together (in a frog-like position), and place a weighted plate over your left knee pinning it to the floor. 

Depending on your flexibility, your left knee may need to lift off the floor slightly to accommodate for this. 

You can also place your right foot on top of the left foot so as to keep your entire right leg pinned flat on the floor. Doing this you should feel a great stretch within your hips and groin area. 

Hold this position for 15-20 seconds and take deep breaths in through your nose and exhale through you mouth. Slowly remove the plate from your left knee, and repeat with it over your right knee. 

(ADVANCED TECHNIQUE): This movement can also be performed with a resistance band hooked around the top of the left thigh with the other end of the band secured at a higher point to your left (such as a fixed Olympic or Smith machine bar at waist height).

Weighted Groin Stretch

Stretch & Mobility Ep7.3: Back, Spine, Hips, Glutes, & Groin

Oh I ache after a few new wrestling exercises. This really helped. Stretch onwards and upwards!

Toby WAWA

It was challenging at first but I feel I’m getting used to it and I’m ready to move forward slowly.

Vladimir

Stretch & Mobility - Ep1.1: Shoulders, Pecs, & Arms

Good stretch after a morning run empty stomach.

Wardhera Barkhadle

Stretch & Mobility - Ep 1.2: Glutes, Hips, & Legs

Stretch & Mobility - Ep1.3: Back, Traps, & Spine

Stretch & Mobility - Ep: 1.4 Legs, Hips, & Groin

Stretch & Mobility - Ep: 2.1: Shoulders, Pecs, & Arms

Stretch & Mobility - Ep 2.2: Glutes, Hips, & Legs

Stretch & Mobility - Ep2.3: Back, Traps, & Spine

Stretch & Mobility - Ep2.4: Legs, Hips, & Groin

Stretch & Mobility Ep7.3: Back, Spine, Hips, Glutes, & Groin

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