Kirpow Coaching

When other muscles aren’t contributing enough, the hamstrings can end up working overtime and feeling tight all the time.

There are many reasons for tight hamstrings but this reason is overlooked a lot of the time.

Comment “21” for 21 ways to improve your mobility in 21 days.

Want to improve your forward fold?

And at the moment you look like a prawn touching your knees

Then stop wasting your time doing hamstring stretches like the forward fold as this is too advanved for you right now and you wont get anything out of it unless you know now to move your hips into a anterior tilt. ( tipping the cereal out)

This SL wall RDL will help with that
-Hold for 5 secs at the bottom
-Do 8-12 reps

Comment below if this is something you are working on 👇

STOP just doing this stretch if you look like this

Do the seated good morning instead which is a much better option for someone trying to get to a pancake position but feels way too inflexible for it now.

Doing this stretch as well as holding the passive pancake position will help you get there quicker.

Comment “scanner” and I will send the quiz straight to you.

Sit down at a desk all day?

Then you probably have a stiff upper back

But don’t worry I gotchaaaaaa…

Try this test and see how it feels, do you find your hips and lower back take over? Does it feel really restricted?

If yes

Give this exercise ago to help bring range back and make you feel less stiff here

Comment “weak spot” to give my mobility quiz a go to see where you need to pay your attention.

Comment “21” for 21 ways to improve your mobility in 21 days”

Save this shoulder routine so you can finally itch your own back.

#1 scorpion pose hold 30/1min
#2 Sleeper pose with PNF 10 secs on
#3 External rotation holds 10secs
#4 Thread the needle
#5 Wall dog hold 30/1min

Knee pain in the 90:90?

And I mean sharp pain not just a little bit uncomfortable as that’s normal and fine

Try this alternative exercise, do 5 sets of 5 secs on each side and hold last one for 10secs

Comment “21” 21 days to improve your mobility in 21 days

If your mobility isn’t improving…

Perhaps your missing 3 things

1. Intention

2. Intensity

3. Load

Comment below which one you think you might be missing. 👇

EP.01 myth busting- 3 things I was wrong about when it comes to mobility training

#1 Strength & mobility training being separate things
#2 Being flexible = Good mobility
#3 Feeling tight = short muscles

Comment below if you are guilty of any of these 👇