Hi guys, for the past 2 years, I’ve been following this mobility protocol every day. And I mean pretty much EVERY single day (workout day or not). In the past 2 years, I’ve probably missed about 2 sessions;
5 reps quad foam rolls [per side]
5 reps obliques, quadratus lumborum and IT band foam rolls [per side]
12 reps weight plate hip flexor release [per side]
30 secs tennis ball piriformis release [per side]
12 reps groiners [per side]
12 reps mountain-climbers
12 reps forwards and backwards fire hydrants [per side]
12 reps roll-overs to v-sits
10 reps thoracic extensions
3 sets of 12 reps band-resisted hip internal rotation
1 set of 120 secs band traction knee-to-chest hold [per side]
1 set of 120 secs sprinter hamstring stretch [per side]
3 sets of 30 secs child’s pose erector spinae stretch
3 sets of 30 secs sideways child’s pose quadratus lumborum stretch [per side]
1 set of 120 secs kneeling hip flexor stretch [per side]
3 sets of 5 reps body saws or 3 sets of 60 secs RKC plank holds
1 set of 180 secs glute-bridge hold
1 set of 10 reps wall-supported arm-raise
(The stuff grouped together is done together - and the groups of stuff are done throughout the day).
However - despite doing all of this mobility and stability work very consistently for a long period of time, I’ve experienced almost no mobility increase whatsoever. My hips are still incredibly stiff and I’ve got almost no hip internal rotation. Also I’m still in anterior pelvic tilt as well, despite doing all of this and trying to make my training more p-chain dominant.
My goals are to increase hip mobility (as a bonus it would be cool to be able to do the splits as well) and to lose the anterior pelvic tilt because I think it is giving me slight sacro-iliac issues.
How would you modify my existing routine in order to make it actually work for these goals?
Thanks very much for responses…
EDIT: I should mention that over the past 2 years I have worked at a desk job and doing a physical job - neither made a difference to my problems…