TOP 25 MOBILITY HACKS

Give these mobility hacks a try every day for just 2 weeks, and we guarantee you will feel the difference in your ability to move and perform better.

SHOULDER HACKS

1. SHOULDER DISLOCATIONS

MOVEMENT LEVEL
Novice
WHY WE LIKE IT
This is a great fundamental stretch that can be done with a broom stick (some form of rod is preferred), or a towel. Dislocations should be done daily for maximum benefit, especially for those of us who sit at a desk all day.
AM I DOING IT RIGHT?
When performed correctly and routinely, an increase in shoulder flexibility should be noticed after approx one week.
SIDEKICK TIP
Try to move your hands closer together on each rep, challenge yourself but respect your body.

2. BANDED SHOULDER DISTRACTIONS

MOVEMENT LEVEL
Novice
WHY WE LIKE IT
Distractions are good for creating space in the shoulder, redistributing synovial fluid, and improving movement.
AM I DOING IT RIGHT?
When performing this movement, make minor adjustments until you feel the chest and shoulder muscles opening up.
SIDEKICK TIP
Ensure the band you use is placed correctly in shoulder to allow for proper retraction.

3. DOORWAY STRETCH

MOVEMENT LEVEL
Novice
WHY WE LIKE IT
This is a great stretch for those of us who sit at a desk slumped over a keyboard all day, in addition it helps to alleviate shoulder pain.
AM I DOING IT RIGHT?
Make adjustments until you are you feeling a stretch in your chest and shoulders.
SIDEKICK TIP
Keep your arms higher than 90 degrees so that your elbows are at face level in order to focus more on the pectoralis minor.

4. BANDED Z PRESS

MOVEMENT LEVEL
Advanced
WHY WE LIKE IT
A fantastic exercise that helps builds proper shoulder movement patterns, and shoulder/trap strength with the added benefit of bulletproofing your shoulder from injuries.
AM I DOING IT RIGHT?
If done with proper form, you should be using much less weight than you are used to pressing overhead.
SIDEKICK TIP
Ensure you are bracing your core during the exercise, and putting yourself into a hollow position.

5. MODIFIED COW FACE POSE

MOVEMENT LEVEL
Intermediate
WHY WE LIKE IT
Challenging but worth it, this one helps improve internal and external shoulder rotation which is essential to success in CrossFit movements.
AM I DOING IT RIGHT?
Although cow face can be difficult at first, over time and practice your shoulders should open up, and you will be able to hook your hands together behind your back.
SIDEKICK TIP
Try the original cow face pose gomukhasana and add a great hip opener to your routine.

ANKLE HACKS

1. BANDED ANKLE DISTRACTION

MOVEMENT LEVEL
Beginner
WHY WE LIKE IT
All distractions are excellent movements that create space, freeing up joints for improved mobility.
AM I DOING IT RIGHT?
If the band you are using is placed too high on your ankle, it will pull on the tibia and you will not achieve the desired effect. Make sure to place it low enough so that a proper “wedge” effect can be achieved.
SIDEKICK TIP
Placing a barbell plate under the front of your foot to alter the angle can increase the stimulus.

2. HEEL CORD FOAM ROLL SMASH

MOVEMENT LEVEL
Intermediate
WHY WE LIKE IT
This excellent foam roll smash helps to alleviate a tight heel cord which has been known to limit range of motion, and create an increased risk of injury.
AM I DOING IT RIGHT?
You must ensure that some of your body weight is applied against the foam roller in order to achieve the benefit of this exercise. You do not want it to be too comfortable.
SIDEKICK TIP
Spend time during the smash finding tender spots with your leg straight, internally, and externally rotated.

3. HALF KNEELING PVC DRILL

MOVEMENT LEVEL
Advanced
WHY WE LIKE IT
Overall, the half kneeling pvc drill is excellent for improving ankle mobility and range.
AM I DOING IT RIGHT?
Lean into dorsiflexion decreasing the distance between your ankle and shin. Ensure your knee goes to the outside of the PVC as far as you comfortably can.
SIDEKICK TIP
Your front foot must remain completely on the floor, find the end of your range of motion, and cycle through one complete breath before returning to a neutral position.

4. BOTTOM SQUAT

MOVEMENT LEVEL
Intermediate
WHY WE LIKE IT
In addition to working on ankle mobility, you are also building overall proper squat mechanics.
AM I DOING IT RIGHT?
When properly executed, your chest should be upright and your spine neutral. Initially, assistance may be required, but as you gain flexibility you will be able to do this on your own.
SIDEKICK TIP
Stay in your bottom squat for at least one minute, move around in various ways to find any tight points, and focus in on them before moving on.

5. RUNNERS STRETCH

MOVEMENT LEVEL
Beginner
WHY WE LIKE IT
The runners stretch places focus on the Achilles’ tendon and the gastrocnemius muscles in the calf, giving them a good stretch and helping to prevent injury.
AM I DOING IT RIGHT?
You should feel a gentle stretch on the bulk of the calf you are working, anywhere from the back of the knee down to the ankle.
SIDEKICK TIP
Make sure you keep your heel on the ground, toes point straight. Switch sides after 30 seconds, and ensure you are feeling a “good” stretch and not uncomfortable pain.

WRIST & FOREARM HACKS

1. FOREARM SMASH

MOVEMENT LEVEL
Beginner
WHY WE LIKE IT
Very effective, and can be done with a barbell, or a lacrosse ball.
AM I DOING IT RIGHT?
Do not be too nice to yourself when you smash, if it’s uncomfortable that is a good thing!
SIDEKICK TIP
Work on extension, and flexion during the smash in order to maximize the benefits.

2. FRONT RACK SQUAT POSITION

MOVEMENT LEVEL
Intermediate
WHY WE LIKE IT
Helps to improve range of motion for the front squat.
AM I DOING IT RIGHT?
With consistency, you should start to notice an improvement in your front rack position over time.
SIDEKICK TIP
Rotate the elbows as far forward as possible, try mixing it up by alternating arms, or rotating both arms at the same time.

3. WRIST BANDED DISTRACTION

MOVEMENT LEVEL
Beginner
WHY WE LIKE IT
The banded wrist distraction is great for improving mobility around the wrist joint.
AM I DOING IT RIGHT?
There should be good tension on your wrists, and some noticeable tight spots that you are working on.
SIDEKICK TIP
Use your free hand to pin your banded hand down to the floor for the duration of the distraction.

4. WRIST ROTATIONS

MOVEMENT LEVEL
Beginner
WHY WE LIKE IT
Wrist rotations can be done anywhere anytime, and multiple times throughout the day.
AM I DOING IT RIGHT?
Another gentle movement, there should be no pain or strain felt during the rotations, if you do feel any...stop!
SIDEKICK TIP
Hold any positions that feel tight, or tender for a few moments before moving on

5. REVERSE PRAYER STRETCH WITH ROTATION

MOVEMENT LEVEL
Advanced
WHY WE LIKE IT
The reverse prayer stretch works on the forearms and wrists, opens your chest and shoulders, and realigns your shoulder blades.
AM I DOING IT RIGHT?
This is another challenging movement, but you should find yourself gaining the ability to put your hands together behind your back.
SIDEKICK TIP
Start with your fingers behind your back pointing down, and work on rotating them as much as comfortably possible to an upward pointing position.

HIP HACKS

1. PIGEON

MOVEMENT LEVEL
Intermediate
WHY WE LIKE IT
This is an excellent hip opener with the added benefit of being great for the knees.
AM I DOING IT RIGHT?
You should be feeling the stretch in your buttocks and hip flexors area.
SIDEKICK TIP
Try to get your torso as low to the ground as you can in order to benefit the most from the stretch.

2. 90 90 HIP ROTATION

MOVEMENT LEVEL
Advanced
WHY WE LIKE IT
This great movement helps to improve the internal and external rotation of the hips.
AM I DOING IT RIGHT?
When performed properly, a deep stretch should be felt in the lead leg. Specifically the gluteus minimus muscle, piriformis, and external rotators.
SIDEKICK TIP
Take 5 deep breaths during each rep to really reap the benefits.

3. COUCH STRETCH

MOVEMENT LEVEL
Intermediate
WHY WE LIKE IT
The couch stretch is a brutally efficient hip opener developed by Kelly Starrett.
AM I DOING IT RIGHT?
You should feel this stretch from your hip flexor all the way down to your knee.
SIDEKICK TIP
Put a plate under your lead foot to make this stretch more challenging.

4. SIDE HIP SMASH

MOVEMENT LEVEL
Beginner
WHY WE LIKE IT
Like most smash exercises, this one is pretty intense and really un-glues the fascia.
AM I DOING IT RIGHT?
If you are you finding the tight spots and find yourself breathing through the pain then yes.
SIDEKICK TIP
Do not forget to breathe!

5. HALF KNEELING CLOCK OPENER

MOVEMENT LEVEL
Intermediate
WHY WE LIKE IT
A favorite of our CEO, this stretch works the hips through different angles of motion.
AM I DOING IT RIGHT?
You should be feeling this stretch through the front of your hips, with slight variations based on the angle you are working.
SIDEKICK TIP
Ensure you lean forward into the front leg, while stabilizing your core in order to maximize the benefit.

BACK HACKS

1. CAT COW STRETCH

MOVEMENT LEVEL
Beginner
WHY WE LIKE IT
This yoga movement stretches, and mobilizes the spine while also increasing coordination.
AM I DOING IT RIGHT?
This is a gentle movement and should cause you no pain or discomfort.
SIDEKICK TIP
Ensure you control your breathing throughout the movement.

2. QUADRUPED ROTATIONS

MOVEMENT LEVEL
Beginner
WHY WE LIKE IT
Increases T-spine mobility.
AM I DOING IT RIGHT?
You should feel your spine rotating, and a nice stretch down your back into the outside of your opposite hip/glute.
SIDEKICK TIP
Perform this one with slow, deliberate movement in order to maximize the benefit.

3. LOWER BACK TWIST

MOVEMENT LEVEL
Beginner
WHY WE LIKE IT
Releases the lower back, elongates the spine, and helps open the shoulders.
AM I DOING IT RIGHT?
Both shoulders should remain on the floor, and your core should be braced through the movement.
SIDEKICK TIP
Never force your knees to go to the ground, and remember to focus on your breathing.

4. LAT FOAM ROLL

MOVEMENT LEVEL
Beginner
WHY WE LIKE IT
This one is great for targeting the lats.
AM I DOING IT RIGHT?
This is a slow controlled movement, no need to roll down the entire side.
SIDEKICK TIP
Make sure to put weight on the foam roller, find a tender area, and hang out there for 20 to 30 seconds before moving on.

5. COBRA STRETCH

MOVEMENT LEVEL
Beginner
WHY WE LIKE IT
Cobra stretches, decrease lower back stiffness and increase flexibility, while strengthening the spine.
AM I DOING IT RIGHT?
Be careful not to strain the back or overachieve on height. In order to find a suitable elevation for this stretch, release the hands off the floor for a brief moment to ensure that the height you are achieving is through natural extension and not force.
SIDEKICK TIP
This stretch can be modified by asking someone to sit on your back while you perform it.

Exercise safely: See a health professional for advice before starting any new stretching or strengthening program.

Disclaimer: The information contained in this publication is provided for general information purposes only and is not a substitute for medical advice.