It’s become painfully obvious that with sitting in a chair for 8 hours a day, I need to do some mobility work, as my flexibility is shit. I’m thinking Agile 8 would be the best bang for my buck. Does anyone have any other suggestions?
DeFranco Limber 11 even better lol - yes this is a real thing.
[quote]StrengthDawg wrote:
DeFranco Limber 11 even better lol - yes this is a real thing. [/quote]
Haha, yeah I’ve heard of it, I’ve always just heard more about the Agile 8. As much as I love to lift, I have that much hate for mobility work, but lifting and playing ball requires mobility that I’m getting zapped of sitting in a chair all day. Thanks for the response
Agile 8 and Limber 11 are both great. I use them regularly and they’re easy to fit in a busy day and work well. I would also add something called the couch stretch (youtube it). I sit all day to and I attribute that stretch alone to fixing my hips.
[quote]RedFive wrote:
Agile 8 and Limber 11 are both great. I use them regularly and they’re easy to fit in a busy day and work well. I would also add something called the couch stretch (youtube it). I sit all day to and I attribute that stretch alone to fixing my hips. [/quote]
How long should it take me to go through either the 8 or the 11. I am familiar with the couch stretch - shit hurts
I agree, It’s brutal but I believe it’s the best.
I can get either 8 or 11 done in about 15 minutes at a relaxed pace.
I used to hate doing mobility stuff, and still kind of do. But ive just gotten smarter about it, you need to kind of self assess and see what youre lacking. Look at some kelly starrett videos for specific things if you have trouble areas. agile 8 and the aforementioned are also great places to start.
[quote]RedFive wrote:
Agile 8 and Limber 11 are both great. I use them regularly and they’re easy to fit in a busy day and work well. I would also add something called the couch stretch (youtube it). I sit all day to and I attribute that stretch alone to fixing my hips. [/quote]
I Googled it and all I keep getting are all these fake agent, and Porn casting call videos 
on a serious note, that stretch is no joke! Just tried it…fk… I’m as limber as a Snapping Turtle 
I used to do a whole bunch of mobility stuff for my lower body and I still kinda struggled with the low back issues that come from sitting at a desk practically 24/7.
I hate mobility work; I just want to get to lifting. So I wanted to find the most bang for my buck too. What I found (finally) was what Kelly Starrett calls the “couch stretch”. It’s just a hip flexor stretch where your back foot is up on a bench or couch or against the wall or whatever. This was lightyears better than just regular hip flexor stretching for me.
The normal kneeling hip flexor stretch did practically nothing. This however was basically a panacea for my low back. That’s not an exaggeration, this stretch is basically the only mobility work I even do anymore and it’s better than everything else I tried combined.
Sitting all the time will obviously tighten your hip flexors extremely. So stretching those out as hard as you can will often be your golden ticket. Overly tight hip flexors can create a lot of lower back issues because of the muscle imbalances it creates. You won’t usually feel any pain at all in the hip flexors themselves.
[quote]METAL VIPER wrote:
[quote]RedFive wrote:
Agile 8 and Limber 11 are both great. I use them regularly and they’re easy to fit in a busy day and work well. I would also add something called the couch stretch (youtube it). I sit all day to and I attribute that stretch alone to fixing my hips. [/quote]
How long should it take me to go through either the 8 or the 11. I am familiar with the couch stretch - shit hurts[/quote]
Haha looks like you have already had some votes for the couch stretch. Yea when I first tried it I was in so much pain I was practically hyperventilating, but after a while it gets good.
Haha thanks for all the help guys; I’ll get started and see if we can’t get these hips more limber
Been doing these for the last six months and my lower back and hips feel better than they ever have.
Little bit of foam rolling mixed in to hit extra tight spots afterwards.
Agile 8 and Limber 11 are good as well. I just prefer these, a bit quicker.
I love the couch stretch myself and dynamic hip flexor stretches too. I also like high knee raises. Start laying down, but once you’re more comfortable do them standing making sure to keep the hips level. Like your pelvis is holding water and you don’t want to spill any. This will help with the muscle activation component of mobility concerning the hip flexors.
If I really want to get them really good, I’ll take my rumble roller and a soft ball to my hip flexors and use a kettlebell to weight down on a lacrosse ball over my psoas area. That is, the area that’s inside your pelvic crests and around. Then I’ll take a band, anchor it in front of me, wrap it around the back of the leg I want to stretch and do a couch stretch. Afterwards, I’ll do dynamic hip flexor stretches and high knee raises. Granted, I don’t do this often only if I really feel that stuff getting knotty, tight, and ropy and it’s tugging my SI and low back from the front.
The one thing I have to keep in mind with hip flexor stretches is to keep my pelvis level, like the holding water in it thing I mentioned, and squeezing my glutes with special attention to the glute on the side being stretched.
Thanks for your input. I’m starting slow to make sure I actually stick with it, but once it’s routine, I might add a few things here or there
One thing I like to do is the Agile 8 before lifting and on off days, but replace the hip flexor stretch with a 30 second couch stretch and then add 10 leg swings at the end.
I would suggest taking something like agile 8 and just do that to get into a routine, and then here and there adjust it to meet your needs.
In my opinion, mobility work should be done every day but shouldn’t be obsessive or take to much time. Just some quick stuff to cover the basics so you can keep healthily doing what you do.
Good Luck!
[quote]RedFive wrote:
One thing I like to do is the Agile 8 before lifting and on off days, but replace the hip flexor stretch with a 30 second couch stretch and then add 10 leg swings at the end.
I would suggest taking something like agile 8 and just do that to get into a routine, and then here and there adjust it to meet your needs.
In my opinion, mobility work should be done every day but shouldn’t be obsessive or take to much time. Just some quick stuff to cover the basics so you can keep healthily doing what you do.
Good Luck![/quote]
This is how I feel, but once every couple or so weeks, really get into some trouble areas extensively. That is, if you’re relatively healthy. If something’s way off then you might need to spend more time daily.