We know many of you run early or after a long day at work. In either of those situations, your spine has likely not spent too much time moving. When you run, your spine is a flexible system that transfers energy both up and down. If your spine is stiff and restricted in movement, that energy transfer is held at a stand-still. This mobility drill is great prep before any run; I promise you’ll feel taller and looser afterwards. We call it the Open Book Drill.
Start on your right side with your left leg pinned to your foam roller. With your left hand and arm, reach up and over your chest towards the ground behind you. The goal is to get some good rotation and open up your spine. You can think about trying to touch the ground with you left hand but don’t lose good shoulder position (if you’re hypermobile at your shoulder, don’t pop it out just to touch the ground). Instead, think about reaching back towards the ground with your left shoulder blade.
Hold each reach for a few seconds and do 15x on each side. Enjoy your the new-found mobility!