Every joint can pronate and supinate, as muscles are constantly resisting and collapsing under gravity to give us the power to move. When we cannot pronate efficiently, we cannot absorb enough elastic energy to propel our body to move forward.
In this video, jump start muscles in the lower leg, knee, and hip that are designed to pronate, or give into gravity and improve overall gait. Mobility issues are often caused by muscle weakness. In this quick 15-minute routine, we will be looking at three different motions of the spine, hip, knee, and ankle joints using a sponge ball as resistance to strengthen muscles and improve mobility.
The five positions we will examine are:
1. Hip Flexion / Knee Flexion
2. Spinal Flexion
3. Ankle Dorsiflexion
First, we will practice an isolated isometric exercise to evaluate mobility from right to left at the hip, spine, and ankle. Second, we will incorporate this isometric in a full-body positions, to see how the muscle activation affects a more integrated isometric exercise.
Make sure to listen to the cues give throughout this routine. This is not a passive stretching workout! Make sure to engage the muscles that are having to shorten in order to create the joint position, rather than attempt to relax opposing muscles. Hold each isometric for 5-6 seconds, be gentle, and take your time.
Purchase products used in this workout on Amazon:
Yoga Mat: https://amzn.to/2ZDSMrH
Small Pilates Sponge Ball: https://amzn.to/3Sgrr8r