Beginners Shinbox Breakdown!

Maximise your mobility with this Shinbox breakdown. This movement is perfect for beginners who would like to work on their hip mobility, starting from the basics. The Shinbox is a great drill to open up your hip joints, release tension, and gain more range of motion, benefiting everything from day-to-day activities to your squat and deadlift technique. BEFORE YOU TRY THE SHINBOX (Seated Windshield): Step 1. Sit on the floor with your knees bent and your feet placed wider than hip-width apart. Step 2. Place your arms straight out behind you. They will support you and keep your spine straight throughout this exercise. Step 3. Slowly lower your right knee towards the centre (aim for the floor). It is only a small movement, so don't worry if you can't get your knee close to the ground. Make sure that both of your but cheeks are seated on the ground throughout. SHINBOX FOR BEGINNERS: Step 1. Start in the same position as above, with your hands behind you. Straighten your spine and on an exhale, drop both knees in the same direction, so that your right foot is touching your left knee. Try to do this without moving your feet too much. Step 2. Inhale and lift your knees, then exhale and drop them to the opposite side. Keep pushing through your arms to maintain a still torso. INTERMEDIATE SHINBOX (Extention): Step 1. Start in the same position as before, but this time don't use your arms as a guide (keep your hands free and in front of you throughout). Step 2. Continue to slowly drop both knees in the same direction, as before, but this time focus on keeping your torso straight, pulling up through the crown (don't dip in the spine when you're switching sides). Keep making sure that both but cheeks stay on the floor. Step 3. Once you have dropped both knees to one side, (on an exhale) continue to lift yourself up onto your knees so that you're no longer sitting, but keeping your feet and knees touching in that Shinbox position. Lower yourself down on an inhale, then repeat on the other side. ADVANCED SHINBOX (Tripod Overhead Reach): Step 1. Perform the steps for an Intermediate Shinbox. Step 2. Once you are up into a Shinbox Extention (facing the right), lift your right arm and take it over your head, towards the back of the room (Tripod Reach). Inhale and bring yourself back down to your seated position, then repeat on the opposite side. If you still have trouble with performing the Shinbox, use a pillow or sit on the edge of a thick mat to help elevate​ you.