Good job to those who came along to our mobility session on Friday, I'm sure it helped with your Round the Bays run. After warming up with a foam roller along the thighs we moved onto the glute muscles.
Foam Rolling Glute stretch
Sitting on one side of your buttock cross that same leg onto the other knee. This opens the hip joint on the side you're going to roll. Roll to and fro, angling around to find any sore spots. The glutes and piriformis muscles will get some good treatment from these angles. Swap the roller for a ball if you want to ramp up the intensity.
The tensor fascia latae is a small muscle that connects from the hip bone into the top of the IT band. Because it's small it doesn't require a lot of movement around on it. If you need more specific pressure, go to your ball. Keep rolling until the pain level reduces.
Lying Wall Adductor Stretch & Squat Position
Find yourself a clear area of wall space, and position yourself on your back, with your butt as close to the wall as you can manage - while having your legs straight up in the air (against the wall). Allow the legs to fall apart providing a stretch through the inner thighs and groin. Spend 1 minute in this position before progressing to the squat.
Immediatly following the adductor stretch bend your knees bringing your feet flat against the wall, your lower back on the floor, and your knees out slightly. If you can't keep your lower back on the floor shuffle away from the wall slightly. Use your elbows on the inside of the knees to help drive the knees apart. Spend a further minute in this position. Watch this video from 2min 30sec onwards.
Banded Hip Flexor Stretch
When we did this at Results Room we worked in partners using each other as resistance. This is a great way for you to both get your stretching done at the same time. But, you can absolutely set yourself up solo too. Don't go too heavy on the band to start with - you can always add more resistance next time.
Choose two of the above and add them to your other mobilisers.