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Insights and Training Tips from Tactical Arts

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Insights from the Tactical Arts Academy

Mobility - Gentle Hip Distraction

Mobility - Gentle Hip Distraction
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Gentle Hip Distraction This exercise can reduce reduce knee and hip pain by gently pulling on the joints to give them room to move. IMPROVES: Knee and Hip pain caused by inflamation or arthritis.  EXERCISE: 1. Put a band around your foot, then hook it under your heel.     2. Prop your ankle on a foam roller and pull away from the band support to create some tension in the band.  3. Bend your free leg and pull your heel towards your body to promote a neutral postion in the pelvis and the spine. Lay back.  Relax and let the band pull your leg to distract the knee and hip joints. Credit: Becoming a Supple Leopard , Kelly Starrett MobilityWOD.com  
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5581 Hits

Mobility - Oblique Side Smash

Mobility - Oblique Side Smash
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This exercise will help reduce low back pain while improving lateral extension and rotation. IMPROVES: Trunk rotation, lateral extension EXERCISE: 1. Lay on a foam roller positioned below your ribcage and above your hipbone.   2. Roll your side, twisting your torso over the roller.  Smash your high glute,  quadratus lumborum ( QL ) and oblique.    3. For a more intense rolling session, extend your arm further overhead to stretch the tissue while rolling. Use this mobility exercise to take care of your back.  Mobilizing this area will give slack to your other problem areas. Kelly Starret recommends using a rumble roller, but a lacrosse ball or other tool that allows you to dig into the tissue will work. Credit: Becoming a Supple Leopard , Kelly Starrett Mobilit...
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