The Acurunning "Big Four" is a quick and easy way to address the 4 most common mobility restrictions for runners: quadriceps, hamstrings, outer thighs, and thoracic (back). The "Big Four" videos will show you how to test your own mobility, and then address any restrictions through rolling, targeted myofascial release, and muscle patterning/activation. Once you've mastered this list, you may wish to move on to more assessments in the "Assess" portion of the full Acurunning Program.
The tools used in this video are the Acumobility ball available from Topo Athletic and the Eclipse roller available from Acumobility. However, you may use a foam roller or a lacrosse ball to achieve similar results. These videos also feature body weight exercises that use the Acumobility ball . The Acumobility balls provide an extra challenge by encouraging core recruitment and muscle firing. However, if doing an exercise on the balls is too difficult, simply replace that exercise with your hands placed flat on the ground until you feel like you are ready to add a stability challenge. Please do not attempt these body weight exercises using a traditional lacrosse or tennis ball. All exercises can and should be modified to your own abilities and make sure to read this first before starting the program.