The “Mobility at your Desk” series was created to help people stay mobile when they are at work. In this 10 week tutorial we will take you through 10 parts of the body that will only take 10 minutes a day to mobilize!
WEEK 7/10: GLUTE RELEASE:
Got tight Glutes? We have a fix for that! Try this Glute release and your buns will thank us! ;)
WHAT YOU NEED: 1 Acumobility Ball
1. Single Ball: Sit up tall in your chair with an Acumobility ball under the middle of the
Glute muscle. Bring your leg into a figure “4” position and make sure the ball is on a
tender spot. Apply downward pressure onto the leg, hold that position and take a deep
breath in and hold for 5 seconds. Breathe out then push down further into the leg
stretch. Repeat this pattern for 5 reps, each time pushing further into the stretch. Find
3 spots in the glute and repeat.
2. Knee Drive: With one ball under your glute, and sitting up tall. Engage your core and
bring your knee to your chest. Then drive your leg down to the ground keeping your
core tight and applying downward pressure onto the ball. Find 3 spots on the glute and
repeat 5 reps on each spot.
MOBILITY TIME: 7 minutes - Forearm, Tricep, Neck, Foot, Hamstring, Quad, Glute
*Always consult a physician before beginning a new exercise, massage, mobility regimen.
Want more? Go to acumobility.com for tons of free educational videos!