Tim’s top mobility moves

Nutrition is just part of the puzzle. “To be able to exercise efficiently, you have to have flexibility in your main joints – hips, shoulders and ankles,” says T Tim. Add these easy-peasy moves to your regimen to do just that…

SQUAT INTO FORWARD FOLD Hamstrings and lower back

TARGET Begin in a squat with your feet just outside your hips, toes at a 45-degree angle and arms inside knees. Slowly raise your glutes and lower hands to the floor, lengthening through the backs of your thighs. Straighten until you feel resistance, but don’t push to discomfort. Hold for 10 seconds then return slowly to squat position for 10 seconds. Repeat three times.

BALI SQUAT Hip mobility

TARGET Squat with your feet just outside your hips, toes pointed slightly outwards and bum low. Place hands in prayer position in front of your chest and lengthen your torso as if someone is pulling a string up from the centre of your head. Use your elbows to lever your knees outwards and feel the stretch through your groin. Hold for 10 seconds. Repeat three times.

HANDS PRAY BEHIND BACK Shoulder and wrist mobility

TARGET Stand tall and tuck your pelvis under. Roll your shoulders back and down and put your hands behind your back in prayer position, without letting your ribs flare out. If you can’t touch palms, grab opposite wrists or elbows. Hold for 10 seconds. Repeat three times.

THREAD THE NEEDLE TARGET Thoracic (upper and middle back) mobility

Begin on all fours with your hands under your shoulders, knees under hips. Take one arm and lower it to pass through the space between your supporting arm and knees. Allow the shoulder to drop towards the ground. Then, leading with the elbow, pull the arm back and extend to the sky, following it with your eyes. Repeat five times on each side.