I don’t use social media much anymore, but, just like every other personal trainer in search of an audience, every now and then I’ll share videos offering technique tips for various exercises. These videos typically end with me in my body’s default state of repose: a deep, butt-to-heels squat or seated on the floor with my legs crossed in a quasi lotus pose, where I’d recap some key takeaways. These positions come naturally to me – still, in the comments for these videos, people would chime in with praise for my ability to simply sit.
This feedback on my sitting form proved to be the catalyst that led to my eureka moment. It hit me, then and there, that strong muscles are nearly useless unless you can move your body in a graceful, pain-free manner.
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Now, I know when it comes to grand revelations, this one isn’t quite up there with Archimedes figuring out the principle of water displacement, but simple ideas can still have a profound impact. Ever since I started prioritizing movement and mobility over the pursuit of muscle mass, all of my clients have reported seeing greater results. Training injuries have all but disappeared. Same goes for the typical aches and pains that tend to plague people over 40. Just as important, our training sessions became more fun.
Developing high-quality mobility doesn’t have to be a complicated process, nor does it have to be a separate entity removed from strength training. In fact, when done properly, strength training can be mobility training, and vice versa. My approach involves taking two basic positions – the A-frame and the squat – and spicing them up with some added movements. Here are two of my favourite variations on these familiar standards.
Full length of woman practicing yoga in living room. Sporty female is exercising. She is in good posture at home.HRAUN/iStockPhoto / Getty Images
Reaching A-frame
The A-frame is essentially the same as the downward dog, only we’re taking it out of the context of yoga class. Whatever you want to call it, the basic setup is the same. Begin on all fours – hand under the shoulder, knees under the hips. Lift your butt towards the ceiling as you push through the floor with your arms and extend your legs, putting your body into an inverted “V” shape.
Now for the magic. Take one hand and reach back toward the opposite foot, allowing your torso to twist from the shoulders to the hip in the process. Repeat the movement with the other hand, and continue to alternate hand to foot for 30-45 seconds. To make this a little easier, try reaching for your knee instead of your foot. To make the movement more intense, reach for the outside edge of your heel.
For the most benefit, your grounded arm needs to push deep into the floor, and your hips need to remain as high in the air as possible. The combination of these actions – reaching and twisting with hips high – allows the spine to decompress, while also strengthening the shoulders, hands and wrists. You’ll feel a nice stretch in the hamstrings and calves, too.
Yoga men workout in studio, training in front of a windowMargaryta Basarab/iStockPhoto / Getty Images
Squat with Overhead Reach
Settling into a deep squat is a great way to improve hip, knee and ankle mobility. Add in some thoracic rotation and an overhead reach, and you’ve got one of the most productive, total-body movements. Don’t worry if your squat isn’t picture perfect. Work within the range of motion that’s comfortable for you, making use of props for extra support if needed.
Once you’ve found a suitable depth, reach one arm toward the ceiling while rotating your torso in the same direction. Keeping the opposite arm on the ground (or your prop) will help to generate some leverage and will also keep you balanced. Now switch sides and keep repeating the sequence for 30-45 seconds.
You’ll likely notice right away that reaching directly overhead from this position is a tall order. That’s pretty much the point of the exercise. Try not to force things into place; if you hit a sticky spot, stop, switch sides, and then see if you can go a little deeper on the next repetition.
Each of these exercises can be performed as part of a warm-up before any activity, or they can be the very foundation of your entire training plan. You can even toss them into your weight training routine as a form of active rest between lifts. It all depends on your goals, and your willingness to explore new avenues.
