Try these mobility exercises in your own home as well as it the gym.
1. THORACIC OPENER WITH A TUBE/FOAM ROLLER
Open up your thoracic spine with a Tube- or Foam Roller - two great tools to have at home! Here we focus on working on the extension of our spine as well as a stretch in our lats- and rotator cuff. This is an area that is easily overburdened when sitting in a static position infront of the computer for a long time - perfect to try after a long day at the home office!
Stand infront of a wall/door and place your elbows on the roller with a 90 degree angle. Slowly start to move your head up and down "through" your arms to create a movement in extension and well as open up your thorax.
2. CORE ACTIVATION + SHOULDER PRESS
This exercise is based on an activation of the core and an execution where we focus on back and shoulders. This is another great exercise to do after a long day of sitting - take a break and press some!
Step into a Long Rubber Band and sit down on rubber band on the ground. Place your legs in a V, grab onto the rubber band and press it over your shoulder. Strive to press your arms up and try to keep your arms as straight as possible. Come down to start position and press your arms up again.
3. THORACIC SPINE OPENER ON THE FLOOR
This is another great thoracic opener using a Tube- or Foam Roll! Keep in mind that you want to open up your spine on several levels and segments when rolling.
Sit down on the floor and place a Foam Roll under your back. Place your legs wide and your hands on your head. Slowly start to roll down until the Foam Roller is evenly placed on your back. Keep rolling back and forth for a proper activation.
4. SHOULDER CONTROL
Work on your movement patterns! I often recognize that we tend to pull our shoulders upwards and forward. Improve your movement patterns with the exercise using a light resistance. Be aware of your positon for the whole exercise.
Place a Long Rubber Band on your one foot and stand relatively widely apart. Grab onto the rubber band with the same hand and pull your arm up to a 90 degree position. Turn your arm out as you maintain the same angle. Slowly turn your arm back to start position and repeat the exercise.
5. CHAIN EXERCISE FOR FOOT STABILITY + GLUTE- & CORE ACTIVATION
After hours of sitting you can notice how your glutes get sore and that the core isn't as active and supportive as you wish for it to be. For this exercise, we work in a static position to challange your glutes and core a little extra. This way we re-activate the core that - through a chain reaction - will challange the ankle in an attempt to stabilize the body.
Fasten a Long Rubber Band onto something sturdy - like your work desk or kitchen table! Step into the rubber band with one foot and place it around your ankle. Move way from the table so that the rubber band is stretched. Place the weight on your one leg with the rubber band. Lean forward and lift the other leg up behind you - slowly. Try to keep a stable position despite the resistance and loss of balance.