OpenMVMT

Deep Squat + Twist

This is a great mobility exercise for movement prep or recovery

How to:

1. Starting in a standing position and feet no wider than shoulder width. Begin by dropping into a deep squat

2. Place one hand on the floor, with your arm leveraged into the inside of your leg. With the other hand/arm twist and reach over head towards the sky. Trying to stack the shoulders and have the arms almost in-line. Hold for 3 seconds. Return to the centre and repeat on the other side.

3. Alternate continuously for reps or time – you chose.

Benefits:

Many of us spend our days in a sedentary lifestyle. Sitting and hunched over a desk working on a computer/phone.

This prolonged position can cause limitations in spinal and hip mobility. Causing other parts of our body to compensate for the limited range of motion leading to lower back pain, sore neck etc.

If you feel you may be suffering from issues associated with sitting for too long, try to perform a few reps of a deep squat and twist periodically throughout your day or use it at the end of your day as a way to recover and release any tension.

The Halo,

is a great exercise for shoulder mobility and core stability.

It can be performed standing or kneeling (as shown) and you can use a kettlebell, plate, dumbbell or medicine ball.

How to perform a Halo:

1. Begin with a moderate weight, lift the weight up so that it is centre between the top of your chest and the bottom of your nose.

2. Relax the shoulders (do not shrug). Have a good upright posture and engage the core. Slight bend in the knees (do not lock).

3. Begin to circle the weight to one direction of your face/head, passing as closely as possible by the shoulder.

4. Behind the neck allow the weight to drop low.

5. Continuing in the same direction now passing the opposite side of the face/head, passing as closely as possible by the shoulder.

6. Return to the original starting position. Once you complete a rotation, begin again but in the opposite direction.

Key points:

• Don’t over-circle, you want to keep the weight close, make a tight circle.

• Breath normally through the movement. Don’t hold your breath.

• Go slow. This movement is not about speed or power, you are looking to move the weight slowly and under control. More time under tension produces the results with this movement.

• It is important to keep the torso stationary, upright posture with an engaged core, as this is what cause the core to work by stabilising. Do not allow bending or curving this could lead to imbalances or injury.

This is a versatile exercise, great to either use as prep/warmup for the shoulders before an over head movement for example, or use it as a finisher to feel a burn.

If you want to learn more about fitness, nutrition or hacks and tips on living a healthier lifestyle, check out our blog on openmvmt.com