This mobility flow is ideal for alleviating back & hip pain plus enhancing lower body performance. Do it pre/post-workout or use it for active recovery on off-days.
A softball is the ideal ball size for most of the drills. The sole exception is the psoas or gut area which is best targeted with a slightly deflated basketball or volleyball.
For best results, first apply heat to the targeted areas and then flow in this exact order:
1.) High Hamstring (Glute-Ham Junction)
2.) Piriformis (Glute)
3.) Rectus Femoris (Mid-Quad)
4.) Adductor (Groin)
5.) Psoas and Iliacus (Hip Flexors Complex)
Though these drills are ideally done for 2-5 minutes/side, if you're tight on time just do a minute/side for a quick 10-minute flow. If you identify a drill or body zone that's particularly uncomfortable, do it EHOH (Every Hour On-the Hour) during working hours to fix it fast.
Focus on deep, elongated breaths: inhale through the nose into the belly and exhale through the mouth.
The companion MOBILITY and ACTIVATION routines will be provided over the next few weeks. Stay tuned!
PS- Any questions, just ask me in the comments section underneath this video.