Mobility flow part 1 - Flowing whole-body mobilisation

Topic
Regeneration
Organization

Duration (mm:ss)
08:00
Topic description

Squat with roll-up

Starting position

  • Stand slightly wider than hip-width apart

  • Toes turned slightly outwards

  • Knees pointing in the direction of the toes

  • Distribute your weight evenly between both feet

Implementation

6–8 repetitions

  • From a standing position, slowly lower yourself into a deep squat.

  • Keep your heels on the floor as much as possible.

  • Let your elbows gently guide your knees outwards.

  • Raise your upper body between your legs.

  • Hold the position for 30 seconds.

  • Then lift your pelvis and straighten your legs only as far as feels comfortable.

  • Your upper body remains leaning forwards for the time being.

  • Move your hands towards your feet or the floor.

  • Then slowly roll up into a standing position, vertebra by vertebra.

  • Once standing, raise your arms upwards in front of you and lengthen your body.

Atmung

  • Exhale as you lower yourself

  • Continue breathing calmly whilst in the squat

  • Inhale as you stand up

  • Exhale as you bend forward again

Coaching tips

"The heels may be raised slightly if ankle mobility is restricted."
“The knees should follow the tips of the feet and not turn inwards.”
“Don’t jerk as you come up. Roll up slowly, vertebra by vertebra.”

Simpler version

Squat less deeply, or support yourself with one hand against a wall or a partner.

Lateral neck mobilisation

Starting position

  • Stand upright and relaxed

  • Knees slightly bent

  • Shoulders back

  • Look straight ahead

Implementation

3–4 repetitions on each side; for a slightly more intense stretch, the hand on the same side can be placed loosely on the head. However, do not actively pull on the head.

  • Slowly move your right ear towards your right shoulder.

  • Do not pull your shoulder up towards your ear.

  • Actively push your left hand towards the floor.

  • Take two calm breaths.

  • Bring your head back towards the centre in a controlled manner.

  • Change sides.

Coaching tips

“The movement is sideways. Do not turn your face towards the floor.”
“At most, the hand rests on the head as extra weight.”
“As soon as you feel a tingling sensation or a sensation that radiates, reduce the intensity.”

Slow half-circles with the neck

Implementation

3 repetitions in each direction; do not tilt your head right back into the nape of your neck.

  • Slowly bring your chin towards your sternum.

  • Roll your head from the centre, across the right side, to approximately your right shoulder.

  • Move it back across your chest to the left side.

  • The movement remains within the front half of the range of motion.

Coaching tips

“Imagine drawing a slow semicircle in front of your body with the tip of your nose.”
“The movement is small and controlled. Maintain a slow pace whilst performing the exercise.”

Active mobilisation of the lower back

Ziel

The counter-movement of the arms creates an active stretch along the back extensors. The exercise is designed to provide relief, particularly after prolonged periods of carrying or walking.

Starting position

  • Feet about hip- to shoulder-width apart

  • Knees clearly bent

  • Hands clasping the ankles

Implementation

  • Gently pull your hands towards your legs.

  • At the same time, consciously push your upper and lower back backwards and round them.

  • The chin moves slightly towards the chest.

  • The shoulder blades are pulled apart.

  • Hold the active rounding for two to three seconds.

  • Then lengthen the back again and lift the chest slightly.

  • Do not arch your back too much.

Coaching note

“Don’t pull yourselves down with force. Push your back away from your hands and create length between the individual vertebrae.”

Material

Per participant:
1 soft mat

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