It’s time to improve my mobility and flexibility.  This can only happen, if I make a habit of doing regular mobility work.

I am going to try and do 20-30 minutes of mobility work, every day for the next two weeks.  Today’s mobility ‘workout’ is as follows:

• Medial Heel Bone Smash – This is targeted at improving my ankle flexibility.  Using a large ball, you pin down the skin beside your heel bone and move your foot around.  This is designed to loosen up the fascia in your heel, so your skin can slide easily over your ankle (this is the exercise I am doing in today’s photo).
• Trap Scrub – This is intended to loosen up the trapezius muscle and help with shoulder mobility.  This exercise involves placing the large ball on your trapezius muscle, lifting your arms in the air and moving around on the ball. Your body weight creates a good rolling motion and enable smashing of the muscle to loosen it up.
• Posterior Neck Mobilization – This is similar to the trap scrub, but involves rolling and smashing the muscles on the back of the neck.  Obviously this one is designed to improve neck flexibility… useful for riding the bike in the time-trial position.

This is a start.  Over the next two weeks, I will cover mobilization techniques for a number of different parts of the body.  All these techniques are detailed in Kelly Starrett’s “Becoming a Supple Leopard” book.  It’s an excellent book and highly recommended.