FULL STRETCH

Limber up for improved lifting performance with these targeted stretches

This mobility flow is taken from pliability's new Training Hub, which offers meticulously crafted routines for all levels of fitness and mobility. "These specialised pathways," says Cody Mooney, pliability's director of performance, "are designed to enhance your Olympic lifting, as well as providing everyday stretches that can help you move freely and without pain." This particular routine features specific movements available in the Training Hub, curated to help with your overhead and hip mobility for optimal performance.

1. SEAL >

Hold: 2-3 mins
Why: To tone and strengthen the spine, stretch the stomach and provide a deep compression to soothe the nervous system.

• To get into this pose, lie on your stomach and put both forearms on the ground on either side of your chest

• Pushing down onto the floor with your forearms, lift your chest and arch your back

• Allow your abs to soften towards the floor. If this pose is too intense, you can put a folded blanket under your hips and lower abdominal area

• If you feel you can move your palms back toward your chest and push into the ground, lift your chest off the ground, softening your hips and allowing yourself to be passive in the hold

2. DOWNWARD DOG

Hold: 2-3 mins

Why: Targets your shoulders, spine, calves, and hamstrings; strengthening your upper body, elongating the spine, opening up the back of your legs and improving circulation.