We sit on our ass too much, there simply is no question about it. Sitting in a chair is not a position that was designed for us, and it’s killing our mobility day by day. Most of us know it but have no immediate idea on how to easily increase our mobility, and some of us say “no time”.
I’m here to call out bs and give you some ideas on how to work on your mobility at a time that’s convenient for anyone, that time is while you’re watching TV. There is no excuse, get off the couch and on the ground. Following are several positions you can use to watch TV/movies while working on your mobility.
Get to know all positions, use those that are easy first, increase your range and difficulty over time. At first, only use these positions during commercial breaks, eventually increase the time in each position and over time these will become like second nature to you, they will feel comfortable, and you will drastically increase mobility.
If you’re following Cavemantraining for a while, you know that we share a lot of free content without asking for much in return, so I’m hoping you will do this. Please share this video/page with your own words of why others should spend some time on mobility and that there is no excuse.
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Let’s do this, not just for yourself (i.e. have a think about the ‘why’) but also for others, who knows whom you might inspire with your words.
Below I have taken some time to put all positions in order of progression together with some more notes. If you’re already a free Cavemantraining community member you just need to sign in to get access. If you don’t want to create a free account, simply help by sharing this content with others, after your share the content will become accessible below.
Note: The duration for all these positions to be in, are just like anything else you do, sitting, standing, etc., they’re just for several minutes, they’re not meant to be in for hours. Move from one to the next, learn to flow.
Another quite basic position compared to the others, but one you need, it works on your thoracic, in particular, thoracic extension which is exactly what you need for a good squat, especially once you start adding weight.
Eventually, you want to take away the support from the arms behind you and be able to sit in the above position, from here you can even work to put your elbows on your legs and become even more comfortable while watching TV.
Kneeling is such a basic position, yet so painful for many, especially in the ankle area. Here is a progression to kneeling with both legs. You can start on the ball of the foot and work to greater ankle plantarflexion (toes away from shin) over time. You swap legs.
After you feel comfortable kneeling on one leg, start with two, but on the ball of the feet. The further you lean back, the deeper the quads stretch is, and the more you start feeling a stretch in the hip flexors.
From there you progress to sitting back and let the weight push your hips down toward the ground. Eventually, you want to open up your legs and get your buttocks to touch the floor. These are also great progressions to the reclining hero pose, a pose that’s not easy but extremely good once you’re able to achieve it.
Here we go to the elbow. If you can get both legs in the same position, you’re this close to the reclining hero position. In the position displayed we’re stretching the left quads and ankle, the leaning back on the side gets more of the hip flexors in the stretch as well.
This position will hit your hip flexors and quads, in the photo it will be the right side. You want to push your hips toward the ground and keep them as parallel to the ground as possible. Move from support behind you to pushing down at the front.
The above progression is the pigeon stretch, I love this one. You can push away from the ground and get the hip flexors and thoracic more involved, or you can come to the ground and get a deeper stretch.
If you’re here you already progressed to a stage where flow becomes important to you, so let’s get into a lunge, stretch the hip flexors on the kneeling side, and lean back to get the thoracic involved.