B Limber: Hip & Shoulder Joint Mobility

Another hard workout should = another deep stretch. Showing your muscles some TLC when you're training hard is often the difference between developing results & developing injuries. I, for one, will take results over injury any day ;-)

The stretches in this video focus on loosening up the muscles that tend to create tension in 2 common problem joints: shoulders and hips. Slow, constant movement, like I'm doing in the beginning of the video, is a perfect, dynamic movement for a pre-workout warm-up.  Holding these stretches will be more affective when your muscles are warm, post-workout.

You'll notice I also progress the dynamic movement as I get warmer by reaching 1 arm back to my opposite foot as I do the downward dog. This increases the stretch at the same time as it works your stability in the shoulder girdle of your supporting arm and really gets the blood pumping to warm that body. [**Safety note: be sure you're not on a surface where your hand can slip out from underneath you! No head dives into the floor please ;-)**]

[Downward Dog]
- Lift your hips toward the ceiling and keep your arms and legs straight as you press your chest back toward your toes. Make a triangle shape with your body.
- Drive your heels toward the floor to stretch your calves.
- Lift your tailbone toward the ceiling to stretch your hamstrings.
- Press your chest back to open up your shoulders.
- Press all 5 fingers of each hand into the floor so your wrists aren't overloaded.
- When you return to plank, stack your shoulders over your wrists and keep your hips at shoulder height.
[Deep Forward Lunge]
- The foot that steps forward should land flat, (don't just tap your toe).
- Your aim is for that foot to land directly beside your hand.
- Let your hips sink low to stretch your hip flexors, but squeeze your lower belly tight so avoid straining your lower back.

Which of these 2 stretches was harder for you? The downward dog or the deep lunge?! Tell me on IG/TW/FB @cassiebstrong!

B Strong,

Cassie B.