When doing any sort of mobility it is important to make sure your muscles are warm to prevent any further injuries and to get the most out of your mobility routine.
When working through any uncomfortable areas it is important to breathe deeply into the belly. When trying to go deeper into a stretch it is important to synchronize the movements with an exhale.
Great for opening hips and supporting pelvic floor muscles.
*Make sure not to lock your knees
Advanced- lean forward, bending knee over ankle (for ankle mobility). You can also move knee out laterally to engage glutes and IT-band.
Begin just below the back of the knee, hold in that position until tenderness subsides, then rotate leg left to right. Move the Worm down a 1/4 of an inch, repeat down to ankle and other side.
*If you are already suffering from shin splints this exercise could be very painful, so begin slowly and with light pressure.
Hold for 5 -10 seconds alternate sides 10 times each