Post-Workout Mobility Routine

This post-workout mobility routine from pliability athlete Obi Vincent helps promote flexibility and aid muscle recovery after heavy training sessions…

“My belief is that flexibility and recovery are crucial foundational training elements,” says bodybuilder-turned-CrossFit devotee Obi Vincent.

“This post-workout mobility routine is perfect for cooling down after exercising and can easily be incorporated into all training plans.”

Obi Vincent’s post-workout mobility routine

1. Sumo Squat

Hold for 1 min

This pose activates muscle groups throughout your lower body, including your quads, hamstrings, hip flexors, glutes, calves and lower back.

How to do a sumo squat:

• Start from a standing position with your feet wider than your hips.
• Squat down as far as you can go.
• Press your elbows into your inner knee and press your hands together.
• Allow your hips to sink toward the ground while keeping your chest up.
• Hold for 1 minute.  

2. Dragon Pose

Hold for 20-30 secs, and repeat 2-3 times on each side

Targets the hips and quads so they’re mobile and released to avoid any tightness.

How to do a dragon pose:

• Stand upright and take one small step forward into a lunge.
• Put both hands on your leading thigh, push your hips forward, while keeping your core tight and not over-extending your back.
• Lean away from your back leg, feeling a stretching sensation in your hip flexor area.

3. Saddle Pose

Hold for 1-2 mins

Originally from Yin yoga and targets the quads as well as the hip flexors. This one is great for heavy leg days.  

How to do a saddle pose:

• Start on your hands and knees.
• Spread your knees wide and bring your toes together.
• Sit on your feet with your spine tall.
• Lean back on your hands, down to your elbows, or upper back to the floor depending on comfort.

4. Child’s pose

Hold for 30 secs to 1 min

This resting pose puts you into a position that elongates your body and helps release tension throughout the whole body, including lower back and shoulders, as well as the hip flexors. 

How to do a child’s pose:

• Kneel on the floor with your toes together and your knees hip-width apart. Rest your palms on top of your thighs.
• On an exhale, lower your torso between your knees. Extend your arms alongside your torso with your palms facing down. Relax your shoulders toward the ground.

Obi Vincent is the latest athlete to join the team at mobility and recovery app pliability, which uses a combination of yin yoga, specific movement flows and stretching to reduce the risk of injury and tightness and optimise the body for performance.