This section of the OHH is to provide you with resources to improve the way your body moves on a daily basis.
Below you will see 24 videos covering different parts of the body from head (neck) to toe (ankles).
We have also included one FULL BODY FLOW - this is a series of exercises back to back that can be linked to create a nice 5-10 minute routine throughout your day.
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Mobility Exercise - 1: Neck Isometrics: Flexion
Repetition/Time: 30-60 second hold
Coaching Notes:
1. Take your hand and clench your fist
2. Hold your fist up to your chin
3. Push your chin downwards into your fist
4. The pressure you apply controls the intensity
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Mobility Exercise - 2: Neck Isometrics: Extension
Repetition/Time: 30-60 second hold
Coaching Notes:
1. Take your hand and place behind your head
2. Push head backwards into hand
3. The pressure you apply controls the intensity
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Mobility Exercise - 3: Neck Isometrics: Lateral Flexion
Repetition/Time: 30-60 second hold
Coaching Notes:
1. Place your hand open palmed on the side of your face
2. Laterally apply pressure into your hand
3. The pressure you apply controls the intensity
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Mobility Exercise - 4: Neck Isometrics: Rotation
Repetition/Time: 30-60 second hold
Coaching Notes:
1. Place your hand to the side of your face
2. Rotate your head into your hand
3. Apply pressure rotationally into hand
4. The pressure you apply controls the intensity
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Mobility Exercise - 5: Shoulder
Level: Intro
Repetition/Time: 10 Rotations
Coaching Notes:
1. Hold either side of the band
2. Hand position wider than shoulder width
3. Rotate in full circles from front to back
4. Pull against band where needed
5. The elasticity of the band allows you to make certain parts of the movement easier
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Mobility Exercise - 6: Shoulder
Level: Beginner
Repetition/Time: 10 Rotations per side
Coaching Notes:
1. Hold either side of the pipe
2. Hand position wider than shoulder width
3. Keep one arm out to the side and rotate the other arm over your head to your back
4. Complete the rotation by doing repeating this on the other arm
5. Once full rotation is complete go back in the opposite direction
(doing single arm allows you to slightly compensate to one side)
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Mobility Exercise - 7: Shoulder
Level: Intermediate
Repetition/Time: 10 Rotations
Coaching Notes:
1. Hold either side of the pipe
2. Hand position wider than shoulder width
3. Rotate in full circles from front to back
4. Stiff bar means their is no room for compensation
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Mobility Exercise - 8: Shoulder
Level: Advanced
Repetition/Time: 10 Rotations
Coaching Notes:
1. Lay face down on the ground or bench
2. Hold either side of the pipe
3. Hand position wider than shoulder width
4. Rotate in full circles from front to back
5. Stiff bar means their is no room for compensation plus gravity as extra intensifier
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Mobility Exercise - 9: Spine
Level: Beginner
Repetition/Time: 5-10 repetitions per side
Coaching Notes:
1. Kneel into a split stance with one foot forward and one foot back
2. With the lead leg forward, use the same arm and extend straight out in front of you
3. From here slowly rotate away from the front leg
4. For additional stability use the opposite hand to stabilise on the from knee
5. Make sure you stay sitting upright
6. Change sides and repeat
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Mobility Exercise - 10: Spine
Level: Intermediate
Repetition/Time: 5-10 repetitions per side
Coaching Notes:
1. Kneel into a split stance with one foot forward and one foot back
2. With the side that has the knee back, place the same hand on the opposite knee for stability (front knee)
3. With the same hand as the side that is the lead leg, reach across to the floor
4. Open up, sitting up tall and rotating away to open chest and mobilise spine
5. Slowly rotate back to the beginning
6. Repeat
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Mobility Exercise - 11: Spine
Level: Advanced
Repetition/Time: 5-10 repetitions per side
Coaching Notes:
1. Kneel into a split stance with one foot forward and one foot back
2. Use the arm which is align with the side with the knee back, place i the front knee for stability
3. With the same hand as the side that is the lead leg, reach up to the sky until arm is vertical
4. Slowly lean towards the side with the knee behind
5. Return slowly back to vertical.
6. Repeat
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Mobility Exercise - 12: Hips
Level: Intro
Repetition/Time: 30-60 seconds per side
Coaching Notes:
1. Use a bench or sofa or table to elevate the front leg, choose a leg to take one leg out to the front and one behind
2. On the front leg the knee is inline with the hip pointing forward
3. Drop back into a deep lunge
4. Sit here and breathe
5. This pose is perfect for tight hips because it stretches the hip rotators (buttocks area).
6. Change sides and repeat
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Mobility Exercise - 13: Hips
Level: Beginner
Repetition/Time: 30-60 seconds per side
Coaching Notes:
1. Using the floor, choose a leg to take one leg out to the front and one behind
2. On the front leg the knee is inline with the hip pointing forward
3. Extend back leg fully out, top of foot touching floor
4. Sit up tall and upright over hips
5. Change sides and repeat
* This is a small progression on the elevated version as the knee is now level with the ankle creating a deeper stretch
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Mobility Exercise - 14: Hips
Level: Intermediate
Repetition/Time: 30-60 seconds per side
Coaching Notes:
1. Using the floor, choose a leg to take one leg out to the front and one behind
2. On the front leg the knee is inline with the hip pointing forward
3. Extend back leg fully out, top of foot touching floor
4. Lean forward onto your hands
5. Change sides and repeat
* This slight lean creates a deeper stretch through the hip flexors and the glutes
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Mobility Exercise - 15: Hips
Level: Advanced
Repetition/Time: 30-60 seconds per side
Coaching Notes:
1. Using the floor, choose a leg to take one leg out to the front and one behind
2. On the front leg the knee is inline with the hip pointing forward
3. Extend back leg fully out, top of foot touching floor
4. Lean forward into a full stretch onto the floor
5. Change sides and repeat
*By lying down you create the maximum amount of range of motion available to the hip flexor
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Mobility Exercise - 16: Hamstrings
Level: Intro
Repetition/Time: 30-60 seconds per side
Coaching Notes:
1. Lie flat on the floor facing the sky
2. Bring one leg into the air
3. Reach your hands around your thigh
4. Keep slight bend in the front knee
5. Pull your knee towards your chest
6. Hold this position
7. Change legs and repeat on opposite side
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Mobility Exercise - 17: Hamstrings
Level: Beginner
Repetitions: 5-10 repetitions per side
Coaching Notes:
1. Start in a standing position
2. Take a small step back with one leg
3. Hinge from the hips
4. Reach towards your toes
5. Go as far as needed to feel the stretch
6. Return to standing and slowly repeat for repetitions
7. Change to opposite side and repeat
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Mobility Exercise - 18: Hamstrings
Level: Intermediate
Repetition/Time: 5-10 repetitions per side
Coaching Notes:
1. Start in a standing position
2. Take a large step back with one leg
3. Hinge from the hips
4. Reach towards your toes on the front leg
5. Go as far as needed to feel the stretch
6. Return to upright, maintaining split stance
7. Slowly repeat for repetitions
8. Change to opposite side
9. Repeat
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Mobility Exercise - 19: Hamstrings
Level: Advanced
Repetition/Time: 5-10 repetitions per side
Coaching Notes:
1. Start in a standing position
2. Take an extra large step back with one leg
3. Hinge from the hips
4. Reach towards your toes on the front leg
5. Go as far as needed to feel the stretch
6. Return to upright, maintaining split stance
7. Slowly repeat for repetitions
8. Change to opposite side
9. Repeat
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Mobility Exercise - 20: Quadriceps
Level: Beginner
Repetition/Time: 30-60 seconds
Coaching Notes:
1. Sit on the floor with your knees tucked under your hips and the top of your feet on the floor
2. Slowly lean back onto your heels
3. To increase the stretch lean further back
4. Hold this static pose
5. Focus on controlled breathing
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Mobility Exercise - 21: Quadriceps
Level: Intermediate
Repetition/Time: 30-60 seconds per side
Coaching Notes:
1. Lay face down on the floor
2. Bend one knee
3. Reach back and grab hold of your leg/ankle
4. To deepen the stretch extend hips into the floor
5. Control your breathing and hold
6. Change legs and repeat
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Mobility Exercise - 22: Quadriceps
Level: Advanced
Repetition/Time: 30-60 seconds per side
Coaching Notes:
1. Start in a lunge position
2. Rotate across and back
3. Reach to grab the ankle that is at the back
4. Pull ankle towards hip to flex the knee
5. Use opposite hand to stabilise on the front leg
6. Sit up tall
7. Breathe
8. Hold this pose
9. Repeat for the other side
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Mobility Exercise - 23: Ankles
Level: Beginner
Repetition/Time: 30-60 second hold per side
Coaching Notes:
1. Get into a lunge position with the knee touching the floor
2. Place both hands on the front knee
3. Slowly push the knee forward into dorsiflexion
4. Only go as far as you feel comfortable through the ankle joint
5. Keep your foot flat throughout
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Mobility Exercise - 24: Ankles
Level: Beginner
Repetition/Time: 30-60 seconds per side
Coaching Notes:
1. Get into a lunge position with the knee touching the floor
2. Place both hands on the front knee
3. Slowly push the knee side to side through lateral movement
4. Only go as far as you feel comfortable through the ankle joint
5. Keep your foot flat throughout
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Mobility Exercise - 25: Upper Body Flow
Level: Beginner - Advanced
Repetition/Time: 3-5 repetitions per movement
Coaching Notes:
1. Heel Taps - Reach down the back of your legs to touch your heels
2. Gorilla Squats - Take a wider stance, Place fingers under toes, transfer from a squat to stand
3. Deep Squat Twist & Reaches - At the bottom of your deep squat twist and reach towards the ceiling keeping hips low
4. Downward & Upward Facing Dog - Start in high plank and transfer from downward to upward facing dog
5. Deep Lunge Thoracic Rotation - While in high plank position bring one foot forward and with the arm on the same side as forward leg you will rotate and reach towards the ceiling
6. Table Top ‘Thread the Needle’ - Start in table top position, with one arm you will reach through the gap created by opposite arm and knee
7. Table Top into Lay Forward - From table top position just shift your hips over your feet and lay forward
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