February 1 2018
Author of Running Rewired Jay Dicharry offers a hip mobility test (and some quick fixes) for runners of all fitness levels.
a) Rest your shoulder blades on the roller. Bring your arms in front of you and “punch” toward the ceiling.
b) If you are in the right place, you should feel your shoulder blades tap the top of the roller as you move your arms.
c) Place your hands behind your head for support and bend your knees. Press your feet into the floor, lift your hips and return your hips to the floor.
d) Breathe in, and then on the exhale, allow only your ribs to extend over the roller and open your breastbone toward the ceiling. Take a focused breath into your ribs and notice the length you are able to create. Breathe in, and then on the exhale, curl your ribs back to the starting position. Your spine will press into the roller. Repeat 2–3 times. Are you able to move your ribs without moving your low back or neck?
e) Do NOT go this far back. When you perform this correctly, the low back and neck curves will remain in the same position as you move your ribs.
f) From the extended position, breathe in, and then on the exhale, slowly side bend your ribs to the left to assess the right side. Inhale and notice if your ability to take a full breath is inhibited. Repeat on the other side. Repeat one more time on each side.