Flank

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. 

Lat Roll
Lat Roll

Beginning at crease of the the arm pit on either side of the body, allow you side to relax over the foam roller on a tender spot. Hold that spot until the tenderness subsides. then move the roller 1/4 inch to the next tender spot and repeat down to the hip.

Leg Cross
Leg Cross

Begin laying flat on your back, with both arms bent behind your head. Cross left leg over right. The closer you bring your heel to your butt the deeper the stretch. * This movement is the intro to the lumbar twist. Although this might be a good place to start before getting into the twist if you have a tight low back or hips. Hold for 60 seconds and repeat on other side.

Lumbar Twist
Lumbar Twist

Begin laying flat on your back, with both arms bent behind your head. Bend left leg at a 90 degree angle and swing it towards the right side, reaching for the floor. Slip left foot underneath bent right knee. Gently turn neck to the left. Hold for 60 seconds and repeat on other side.

TFL Roll
TFL Roll

Beginning at the lateral hip crease, allow your hip to relax over the foam roller on a tender spot. Hold that spot until the tenderness subsides. then move the roller 1/4 inch to the next tender spot and repeat. This movement is also great for tight sides, instead of rolling allow your whole body to rest on the roller opening the opposite side of the body. * Make sure not to roll over the hip joint!

Spinal Twist
Spinal Twist

Begin in a sitting position with both legs straight out in front of you. Keeping your back straight bend right knee up and over the left leg.