The Best Mobility Exercises
By Amber Phillips
The Best Simple Mobility Exercises
Mobility training offers numerous benefits for individuals seeking to improve their physical well-being and overall quality of life. By engaging in regular mobility exercises, individuals can enhance their flexibility, range of motion, and joint stability. This can lead to improved posture, reduced risk of injuries, and increased athletic performance. Additionally, mobility training can help alleviate muscle imbalances, enhance coordination, and promote better body awareness. It also aids in relieving muscle tension and promoting relaxation. Whether you are an athlete looking to enhance your performance or someone seeking to improve daily movement, incorporating mobility training into your routine can greatly contribute to your overall physical health and functionality.
The most popular mobility exercises are for the hips, shoulders and thoracic spine. In this article we will be going over some of these simple mobility stretches. Hold each position for about 30 seconds, focusing on deep breathing and relaxing into the stretch. Repeat on the other side. Remember to listen to your body and avoid any pain or discomfort during the stretch.
Hip Mobility Exercises
Hip mobility exercises are crucial for maintaining proper posture, preventing injuries, and improving overall movement quality. They can help increase flexibility, range of motion, and stability in the hip joints, as well as enhance athletic performance, alleviate lower back pain, and promote better functional movement patterns.
90 90 Stretch
The 90 90 stretch is a popular exercise for improving hip mobility and flexibility. To perform this stretch, start by sitting on the floor with one leg bent in front of you at a 90-degree angle, with the knee directly in line with the ankle. The other leg should be bent behind you, also at a 90-degree angle, with the knee directly behind the hip. Keep your back straight and engage your core. Slowly lean forward, hinging at the hips, until you feel a gentle stretch in the hip of the leg that is behind you.
Figure 4 Strech
The figure 4 stretch is a simple yet effective exercise for stretching the glutes and hips. To perform this stretch, start by lying on your back with your knees bent and feet flat on the floor. Cross one ankle over the opposite knee, creating a “figure 4” shape with your legs. Use your hands to gently pull the uncrossed leg towards your chest, feeling a stretch in the glute of the crossed leg. Adjust the intensity by pulling the leg closer or further away from your chest as needed.
Hip Flexor Strech
The hip flexor lunge stretch is an effective exercise for stretching the muscles at the front of the hip and improving hip flexibility. To perform this stretch, start in a lunge position, keeping your front knee directly above your ankle and your back knee below your hips. Slowly tilt your pelvis forwards, feeling a stretch in the front of your hip and thigh. You can place a cushion or mat under your back knee for support if needed.
Shoulder Mobility Exercises
Shoulder pass-throughs
Shoulder pass-throughs with a resistance band or a towel are a great exercise for improving shoulder mobility and flexibility. To perform this exercise, start by holding a resistance band with both hands, wider than shoulder-width apart. Begin with your arms extended in front of you at shoulder height. Keeping your arms
straight, slowly raise the band overhead and behind your head, allowing it to pass over and behind your body. Continue to move the band back to the starting position in front of you. Repeat this motion for several repetitions.
Shoulder mobility exercises are essential for performing daily activities, such as reaching, lifting, and carrying objects. They can increase range of motion, stability in the shoulder joints, reduce the risk of shoulder injuries, and promote better posture and upper body strength.
Cross-Arm Stretch
The cross-arm shoulder stretch is a simple exercise that helps to stretch the muscles in the shoulders and upper back. To perform this stretch, take one arm and bring it across your chest, bending it at the elbow. Use your other arm to gently pull the crossed arm closer to your body, feeling a stretch in the back of the shoulder and upper back. Adjust the intensity by pulling the arm closer or lessening the pull as needed.
Prone YTW Raises
The prone YTW shoulder mobility exercise is a great way to improve shoulder strength and mobility. To perform this exercise, start by lying face down on a mat
or flat surface. Extend your arms straight out in front of you, forming a “Y” shape with your body, palms facing down towards the ground. From here, lift your arms up towards the ceiling and hold this position for a few seconds, then lower your arms back down to the starting position. Next, repeat with your arms out to the sides, forming a “T” shape, and finally, with your arms out to the sides and slightly bent, forming a “W” shape. Repeat the entire sequence for a desired number of repetitions.
Thoracic Mobility Exercises
Thoracic mobility exercises are essential for maintaining a healthy and functional spine. They can improve posture, reduce stiffness, enhance overall upper body mobility, alleviate shoulder and neck pain, as well as improve breathing mechanics. Incorporating these exercises into your routine can contribute to better movement efficiency and overall spinal health.
Cat-Cow
The cat-cow stretch is a simple and effective exercise for improving spinal mobility and flexibility. To perform this stretch, start on all fours with your hands directly under your shoulders and your knees under your hips. Begin by arching your back upwards, dropping your head and tailbone towards the floor, and drawing your belly button towards your spine. This is the “cat” position. Hold this position for a few seconds. Then, transition into the “cow” position by dropping your belly towards the floor, lifting your head and tailbone upwards, and allowing your back to gently curve. Repeat this sequence, moving smoothly between the cat and cow positions, for about 10 repetitions. Focus on coordinating your breath with the movement, inhaling as you move into the cow position and exhaling as you move into the cat position.
Thread The Needle
The thread-the-needle stretch is a beneficial exercise for stretching the shoulders and upper back. To perform this stretch, start on all fours in a tabletop position. Extend one arm upwards, reaching towards the sky. Then, thread that arm underneath your body, allowing your shoulder and head to lower towards the ground. You can rest your head on the mat or keep it lifted, depending on your comfort level. Adjust the intensity by moving your arm closer or further away from your body as needed.
Supine Spinal Twist
The supine spinal twist stretch is a beneficial exercise for releasing tension in the back and improving spinal mobility. To perform this stretch, start by lying
on your back with your legs extended. Bend your right knee and bring it towards your chest. Then, gently guide your right knee across your body towards the left side, allowing it to rest on the floor. Extend your right arm out to the side, keeping your shoulder blades grounded. You can turn your head to the right for a deeper stretch. Adjust the intensity by bringing the knee closer or further away from the chest as needed.
