STICK IT TO INJURIES

The LUNGING BOW ANDAND ARROW targets every muscle for the perfect warm-up in just one move. Give it a shot

Mobilise your muscles with a warm-up that will pain-proof your body and lift your PB

Stick mobility is the emerging trend in the UK, promising to increase range of motion, neuromuscular drive and joint stability – which is a fancy way of saying it’ll reduce your likelihood of getting injured and help you make gains faster. Sitting at a desk all day causes your muscles to tighten and weaken, and the resulting office-worker hunch takes its toll on your shoulders and hips. This not only hampers your performance, but also makes you prone to injuries that will allow hard-won progress to slip through your fingers.

“This move activates your shoulders, as well as your hip flexors,” says Loui Fazakerley, personal trainer at Third Space. It targets the problem areas, while creating tension to activate your muscle fibres and prime you for your first lift. “Hold the pose for four slow, deep breaths before performing eight reps on each side.” Make this your pre-training move and you’ll lift heavier and safer within a month. You just need to stick at it.

01 STICK MAN

Stand with one foot in front of the other and set up with one hand halfway down the stick. Now, reach up with the opposite hand to grab the handle. So far, so easy.

03 PUSH IT

Once you’re lunging, twist round to start activating your core. Push away with your lower hand and pull down with your upper. Keep your shoulders back and lean forward. It won’t snap, honest.

02 GO WIDE

Widen your stance with your front foot pointing forward and your rear foot perpendicular. Sink into the lunge – it’s this position that opens up your hips.

04 TAKE A BOW

Hold the position for four breaths to fire up your muscles for the workout ahead. Finish your reps on both sides, then find something heavy to lift.