Integrated Mobility Work: Posterior Diagonal Sling

Last week I shared an integrated mobility exercise that opens up some range of motion along an anterior sling connecting the front of one hip with the opposite shoulder.

This variation addresses the same concept on the opposite side of the body, now focusing on the connection between the glute and the opposite lat.

This video is of a “Diagonal Hip Rock w/ Opposite Reach”

A few notes:

✅ Set up on hands and knees and either reach one leg back on ~45° angle or bring one leg up into a “pigeon” position to feel a big stretch in the back of that hip

✅ Sink into the stretch while keeping your hips square to the floor (e.g. don’t open up as in a seated 90-90 position). Holding this position, reach with the opposite arm across your body, side bending through your torso to feel a stretch through the lat.

✅ Each rep, attempt to reach slightly further with your hand, and every few reps try to sink slightly deeper into your hip.

Typically performed for 6-10 reps per side.

Feel free to post any comments/questions below. If you found this helpful, please share/re-post it so others can benefit.

To your success,

Kevin Neeld

P.S. For more information on how to assess movement and integrate specific strategies to improve mobility and movement quality in training, check out Optimizing Movement. Don’t have a DVD player? Send me a note through the contact page after you checkout here Optimizing Movement and I’ll get you a digital copy of the videos!

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