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SHOES & GEAR TRAINING HEALTH & INJURIES

Training

This 15-Minute Mobility

Workout Will Help You
Stay Injury-Free
Improve your range of motion with these moves
from Tinman Elite trainer Chris Lee.

BY JORDAN SMITH PUBLISHED: APR 30, 2020

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Rest days are important, but spending just a

few minutes a day—even on rest days—to
focus on low-intensity mobility work can keep
you off the injured list and improve your
performance. With this workout, you can
restore or improve your @exibility and range
of motion and relieve the stress and tension
that build up in your muscles and joints
during training. The best part is it only takes
15 minutes.

Hearst

This session is so easy, you can do it in your

living room wearing socks while watching
your favorite show. Performing this workout
just one to three times a week will help you
stay loose and @exible, which is important for
nailing that proper running form and
increasing efficiency. But you can do it every
day if you choose.

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How to do this workout: This workout was

created by Tinman Elite trainer, Chris Lee.
Review each move, demonstrated by Lee
below, so you can master the proper form,
then follow along with him in the video
above. Perform each exercise for the
recommended number of reps. Complete the
workout at least once a week. You don’t need
any equipment; an exercise mat and towel
are optional.

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Ankle Mobility

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Start in a 90-90 kneeling position with left

knee on the mat and your right foot forward,
knees bent at 90-degrees. Place left hand on
mat next to right heel and right hand on right
knee. Hinging forward at hips with a @at
back, drive your knee forward over big toe.
Return to starting position, then drive knee
forward again over second toe and back,
working your way toward your pinky toe, one
toe at a time. Reverse from pinky toe to big
toe for a total of 10 reps. Ensure your back
stays @at, your hips stay centered, and your
heel doesn’t come off the ground throughout.
Repeat on left leg.

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Hip Mobility

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Start in a 90-90 kneeling position with your

left knee on the mat, right foot forward, arms
at sides (rest knee on a folded towel for
added support). Shift weight forward as you
press hips forward and raise both arms
overhead, keeping a straight back. You should
feel a stretch in your left hip @exor. Slowly
lower your arms as you return to starting
position. Complete 5 reps, then repeat on the
other side.

Adductor Mobility

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Start on all fours, knees under hips and

shoulders over wrists. Place a towel under
your right knee for support if needed. Extend
your left leg out to the side, planting your
foot @at on the ground. With a @at back and
neutral neck, rock back by sending butt
toward right heel, then rock forward to
return to starting position. Complete 5 reps.
Repeat on other leg.

Hamstring Stretch
This is an image
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Lie faceup with legs extended. Bend left knee

up to a 45-degree angle, placing hands
behind left thigh. Extend leg straight up,
gently pulling the leg and toes toward you at
the top. Complete 5 reps. Repeat on right
side.

Windmill
This is an image
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Stand with feet wider than hip-width apart

and arms extended straight out from sides.
Send hips back to hinge forward as you bend
right knee and rotate to touch left Vngers to
right toes as right hand reaches up toward
ceiling. Return to starting position, then bend
left knee and rotate to touch right Vngers to
left toes as left hand extends up. Continue to
alternate.

Figure-Four Stretch
This is an image
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Lie faceup with knees bent, and cross left

ankle over right knee. Lace Vngers behind the
left hamstring, then gently pull the right leg
toward you to activate the stretch on the left
side. Lower leg back down to the ground.
Relax, then repeat. Complete 5 reps on each
leg.

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Quadruped to Downward Dog

This is an image
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Start on all fours, knees under hips and

shoulders over wrists. Tuck your toes and lift
your knees off the ground as you push back
through your hands to lift hips up and back
into downward-facing dog. Lengthen your
spine and relax your neck. Straighten your
legs as much as you can without feeling
uncomfortable tightness in your hamstrings.
Keeping your back @at, lower back down to
return to starting position. Repeat. Complete
10 reps.

Modified Brettzel Stretch

This is an image
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Lie faceup then bend your right knee to a 90-

degree angle. Rotate slightly to draw right
knee over left leg until it touches the ground
on the outside of left leg. Place left hand on
right knee to hold it in place as you extend
right arm straight out to right. Swoop right
arm up and around to the left as you turn
onto left side. Reverse the motion while
keeping right knee down to ground to open
up the chest. Complete 5 reps, then repeat on
left side.

Lunge to Rotation
This is an image
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Start standing with feet hip-width apart. Step

your right foot forward and bend knees to
drop into a lunge. As your right knee bends,
hinge forward at your hips and plant your left
hand on the ground. Rotate torso to the right
as you extend right arm up toward ceiling.
Bring right arm back down to frame right leg,
stand back up, and return to starting position.
Repeat on left side. Continue to alternate,
completing 10 reps total (5 on each side).

Alternating Reverse Four-Point

Bridge
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Start seated with your feet planted and knees

bent at a 45-degree angle and hands planted
behind hips, Vngers pointing out. Bridge up
from your hips, engaging your glutes as you
open to your right side by extending your
right arm to the ceiling as you press hips up.
That’s one rep. Return to starting position
and repeat on left side. Complete 20 total
reps.