Scottsdale Health December 2019

muscle
/ by Jeremy Scott / photos by Elizabeth Marie
Jeremy Scott is an
expert advisor for
Olympian Labs Nutrition
and Reebok. He owns
and operates Jeremy
Scott Fitness, located
at 7750 E. Redfield
Road, Suite D106.
For more information,
call 605.481.2611 or
visit www.jeremyscottfitness.com.
Mandatory
Mobility
Three movements for muscle maintenance
When you finally dive into the world of
training and working out consistently,
you begin to truly understand the
importance of mobility work. You spend
so much time and effort training to
get into amazing shape, and you are
succeeding, but your body starts to
get tight and tense. Your glutes, upper
back and hamstrings become wound up
and tight making training harder and
putting your body as risk for injury.
Here are three quick mobility drills
you can start implementing into your
training program today to help you not
only move better, but feel better in the
process.
Spiderman Walk
The Spiderman active
stretch is, in my
opinion, the best allaround
stretch that
you can do. I find the
stretch so amazing
due to its ability to
effectively stretch
both hips simultaneously.
The positioning
of the drill allows
you to stretch the hip
flexors of the back
leg as well as the
adductors and glutes
on the front side
hip. From a pushup
position, take a huge
step forward, matching
your foot to hand
or as close as possible.
Plant your front
foot flat, letting the
hips open up. The
stretch is best done
actively, alternating
sides and squeezing
the backside glute
with each rep.
Pigeon Stretch/
Elevated Pigeon
Pose
If you have tight
glutes or think you
might, this is a mustdo
stretch for you.
Start on all fours with
the knees directly
under the hips or use
a high box for the elevated
version. Place
your hands ahead of
the shoulders. Bring
your right knee in
front of the body,
and slide it toward
your right hand.
Simultaneously, slide
your calf under the
torso. Then, move
the right foot so it is
in line with your left
knee or as close as
your mobility allows.
Relax the glutes to
the floor and place
the right heel in front
of the left hip, or I like
to try and make my
right leg go about 90
degrees for a deeper
stretch.
Inchworms
To begin, stand with
feet about hip or
shoulder width apart.
Hinge forward at
your hips and place
your hands on the
floor. Slightly bend
your knees if needed
to get your hands
on the floor. Walk
your hands forward
so that you’re in
pushup position. Your
shoulders should
be stacked directly
above your wrists.
Walk your hands
back toward the feet
and stand up, while
keeping the legs
straight for a hamstring
strength or
bending the knees to
open the hips.
28 ScottsdaleHealth 12/19