Mobility exercises increase the range of movements your body can perform. They increase the range of motion of your joint, increase your ability to control muscles, and help you move more actively during your regular workouts. Mobility exercises present many benefits such as preventing injuries, maximizing overall fitness performance, reducing pain, stiffness and muscle tension.
While flexibility enhances your muscles ability to stretch, mobility helps your joints reach their full range of motion. Both routines complement each other, and are necessary for a healthy body.
Mobility moves can be performed for each section of your body with joints (hips, spine, wrist, shoulders). However, there are a couple of moves that target several joints simultaneously, making them great to kickstart (or end) your day when you are getting started with mobility and/or do not have much time. Perform 2-3 sets of 10 reps. You can add or remove exercises based on your needs and mobility level.
Runner’s stretch (video here)
- Start in a plank position with both arms extended and knees on the floor
- Bring the right leg on the left of your right hand, right heel on the floor
- Direct your left arm towards the ceiling, with your head looking towards the left arm to create a deep leg and spine stretch
- Drop your left elbow back on the floor in alignment with your right hand
- Repeat 10 times, and switch to the other side
Cat cow pose (video here)
- Kneel on the floor with your arms extended, and palms on the floor (like a cat)
- Arch your back and look head towards the ceiling to create a deep stretch into your back
- Next, tuck your stomach in and look down towards your hands (like a cow)
- Repeat the move
Thoracic rotation (video here)
- Lying on your back, bring both knees to the right side of your body, stack your hips and knees onto each other in a 90 degree angle, both arms also extended on top of the other (left arm on the right arm)
- Slowly open your chest and drop the left arm to the opposite side (your legs stay in that same 90 degrees position), with your head looking towards the left to create a deep spine rotation
- Come back to the starting position by bring the left arm back onto the right arm
- Repeat the movement 10 times, before switching sides
Resting squat (video here)
- Sit in a deep squat position with your bum as close to the floor as possible (beginners can use a yoga block or a box) and your heels on the floor
- Bring your elbows inside your knees, palms of your hands together
- Keep your back as straight as possible by looking straight
- Use your elbows to push your knees out and create some resistance
