Adler.fit

‼️ There can be a huge difference between FLEXIBILITY and MOBILITY. Simply put, flexibility is your *passive* range of motion and mobility is your *active* range of motion. Most traditional stretching is simply working on flexibility, which isn’t actually that helpful for moving around and athleticism without *also* working on mobility.

Here’s a mobility example for those of you with tight hammies. I originally was taught this by and the more I’ve seen it in action, the more I love it for its passive AND active applications. We’ve gotten folks who could barely touch their knees to doing full ROM deadlifts by starting with this baby 👶

I would call it an active end range to passive end range hold assisted leg raise with active lower, but have taken to calling it ✨ hammie magic ✨ for short 😉

- Lie on your back with a band of some sort around one foot. Push your lower back into the ground. Use your abs!
- Without pulling on the band, raise your leg into the air as much as you can. Keep driving lower back into ground. This is the end of your *active* range of motion.
- Grab the band with your hands and pull your leg up as far as you can. Keep pushing lower back into the ground. This is the end of your *passive* range of motion.
- Let go of the band with your hands, but TENSE UP all your muscles so that you can hold your leg in that position for 3-10 seconds. That’s a passive end range hold!
- SLOWLY lower your leg back down, conscious of every single move. You are now actively moving in a greater range of motion than you could going up, so this is important!
- Repeat


✨‼️What you’re doing here is teaching your body that it can move into a range of motion that you actually already possess but don’t know how to activate yet. And THIS is mobility work!‼️✨

Try it out, lmk how it goes!