How to master the Awesomiser

mobility run form Mar 17, 2021
A person running in the mountains after practicing the Awesomiser

Out of all the mobility exercises I teach daily, the Awesomiser is one of my favourites. It’s a brilliant move for increasing the range of motion in the tight pelvic area while releasing tension, and it works well to improve your balance, release the piriformis muscle and strengthen the glutes – all-in-one!

The Awesomiser is ideal for runners, because it teaches the body to relax in certain key areas, so that when you’re running, you feel connected to yourself, and you automatically move with ease.

In fact, the Awesomiser is so “awesome”, my good friend and author, Dr Mark Cucuzzella mentions it in his book, Run For Your Life, which is all about how to run, walk and move more without pain or injury.

What is the Awesomiser?

I always encourage my clients to practice the Awesomiser as a pre-run routine or warm-up because it helps you break up the components of running to improve your form, step-by-step.

There’s three parts to the exercise:

  1. The set up and how to roll off your toes
  2. Getting into your hips – where you translate them forward and back (We then synchronize the hip and toe movements)
  3. Hip openers.

So, next time you go for a walk or run, head out the door 5 minutes early and practice this move before you get going. You’ll soon start to feel the benefits.

New to running and want to get it right from the get-go? Try my Couch to 5K Beginner's Guide Program or work on your running form with my latest 10 Cues To Transform Your Running Program

How to master the Awesomiser

Here’s a step-by-step guide to master the Awesomiser.

WATCH my video below to see how all the steps work together:

Move 1

Forward and back shift, hip stretch, hamstring release

  1. Stand with your feet shoulder width apart
  2. Your feet should be facing forwards in a neutral position
  3. Rotate your torso and hip slightly to the left to face a spot on a low-rise wall or bench that should be hip height. Your torso or belly button should face to the left.
  4. Keeping your rotation to face the spot where the left leg will go, raise your left leg to reach that spot with your forefoot on the wall. Rotating first will ensure that your right leg is in correct alignment.
  5. Your standing leg should be straight, your left leg bent, and your upper body should be slightly rotated to face the spot.
  6. Hips kept level, belly button and torso always facing the left foot to knee.
  7. Straighten the leg that’s against the wall so that your torso shifts back, and your hamstring and glutes get a nice stretch.
  8. You will also feel a stretch in your left calf
  9. Keep your torso pointed toward the left foot the entire time as you shift/rock forward to feel a stretch in your right hip as your entire torso and hips shift forward.
  10. As you shift forward, the right hip should feel like a spring.
  11. Practice 6-8 movements where you straighten your leg (to feel the stretch in your hamstring, then bend your leg again and rotate your shoulder as you lean into the leg against the wall. 

Move 2

Learning foot flow and creating foot mobility and stability

  1. Next, put the weight through the outer heel of your right foot and then shift your hips forward, so that it feels as though you pull your right foot forward and onto the toes. Don’t do a calf raise, focus on forward movement.
  2. How it should feel: This should feel like a smooth, flowing movement – where you rotate from the outside of the foot, over the forefoot. Your whole body should feel like it’s rotating forward and back, so you’re rolling over your foot – not doing a static calf raise.
  3. Practice this rolling/rotating motion 6-8 times, then repeat on the other side.

Move 3

Hip openers and adductor release

Start with the same set-up as move 1, remember to first turn to face the left before you put your foot up on the wall or bench. Place your left hand on the inside of your left knee, that’s resting against the wall.

Put your right hand on your right hip and open up the hips as you rotate to the right, then close the hip as you rotate to the left once again. Repeat.

How it should feel: You should feel like you’re seamlessly opening and closing the hips in a fluid motion as you rotate from left to right. Your body should feel like a spring.

Complete the move

Lastly, raise your arms above your head, hold and take a few deep breaths so that you’re in a nice, open posture.

Then bring your arms down into a “w” position, squeezing your shoulder blades together, and anchoring them, as you bring your arms down and rest your hands gently on your hips.

To anchor your shoulders even more, you can turn your hands out so that your palms are facing the sky, shoulder blades close together, and slowly rotate from side to side in this position.

As you rotate from side to side, you should feel a gentle pull/stretch in your opposite leg and entire posterior line – all the way up to the shoulders. 

Need more assistance to achieve balance in your weekly running routine? Join my live classes  where we focus on mobility, breathing and meditation to help you achieve a better mind, body connection. All classes are also recorded and available for one week, from live date.

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