For most of us, living like a professional athlete isn’t an option; we simply don’t have access to the same state-of-the-art equipment, coaches, dietitians or dedicated training time. But there are some lessons we can learn.
One of them is the importance of mobility training. This practice can release tension in your muscles, increase your flexibility and even help you de-stress, according to Cody Mooney, director of performance for stretching app Pliability. You don’t need much time or any special gear to give it a go either.
Need proof? I asked the Pliability team to share a sample routine for Fit&Well readers to try, and they served up a 20-minute session used by professional CrossFit athlete Emma Lawson—an 18-year-old who earned the title of ‘second fittest woman on earth’ at the 2023 CrossFit Games.
Read on for the full details of the routine, then unroll your yoga mat and try it for yourself.
1. Puppy dog
(Image credit: Pliability )
Start on your hands and knees. Keeping your hips over your knees, slide your arms far out in front of you with your palms flat. Hold this position for one to two minutes.
2. Dragon
(Image credit: Pliability )
Starting on your hands and knees again, step your right foot forward so it’s inside your right hand and extend your left leg behind you. Place your hands on your right knee and keep your spine tall. Slowly sink into your front knee, allowing your left thigh to ease towards the floor. Hold this pose for one to two minutes, then switch sides and repeat.
3. Lizard
(Image credit: Pliability )
Again, start on your hands and knees. Step your right foot forward and lengthen your left leg back behind you, as you did with the dragon pose above. Place your hands (or forearms, if you’re flexible enough) to the inside of your right foot. Hold this pose for one to two minutes, then switch sides and repeat.
4. Pigeon
(Image credit: Pliability )
As with the above poses, start by positioning yourself on your hands and knees. Bring your right leg…
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