The Best Mobility Exercises

Mobility exercises are crucial for maintaining joint health, improving flexibility, and enhancing overall physical performance. They involve dynamic stretching and functional movements that target different parts of the body to alleviate stiffness, increase the range of motion, and promote better posture. In this blog, we will explore some of the best mobility exercises that you can incorporate into your fitness routine to reap these benefits and more.

Best Mobility Exercises to Improve Movement and Flexibility

1. Cat-Cow Stretch

The cat-cow stretch is a popular yoga pose that targets the spine, shoulders, and hips. It’s a great warm-up exercise that helps to improve spinal mobility and relieve tension in the back muscles.

How to perform the cat-cow stretch:

• Begin on your hands and knees, with your hands shoulder-width apart and your knees hip-width apart.
• Inhale deeply and slowly arch your back, lifting your chest and tailbone towards the ceiling (cow pose). Keep your gaze forward.
• Exhale slowly and round your spine, tucking your tailbone under and drawing your chin towards your chest (cat pose). Hold this position for a few seconds.
• Repeat this sequence for 8-10 breaths, moving fluidly between the two poses.

2. Hip Circles mobility exercises

Hip circles are an excellent mobility exercise for loosening up tight hip muscles and increasing the range of motion in your hip joints.

How to perform hip circles:

• Stand with your feet hip-width apart and place your hands on your hips.
• Slowly move your hips in a circular motion, making sure to fully engage your glutes and core muscles.
• Perform 10-12 circles in one direction, then switch and perform 10-12 circles in the opposite direction.

3. Ankle Pumps

Ankle pumps are a simple yet effective exercise that targets the ankle joint and surrounding muscles, promoting better ankle mobility and preventing injuries.

How to perform ankle pumps: mobility exercises

• Sit on the floor or a mat with your legs extended in front of you.
• With your toes pointed, gently pump your ankles by flexing and pointing your feet.
• Perform 20-30 repetitions, focusing on a smooth and controlled movement.

4. Thoracic Spine Rotation

This mobility exercise targets the thoracic spine, which is crucial for maintaining proper posture and preventing upper back pain.

How to perform thoracic spine rotation:

• Start in a quadruped position with your hands beneath your shoulders and your knees beneath your hips.
• Place your right hand behind your head and keep your elbow bent.
• Slowly rotate your right elbow towards your left elbow, allowing your upper back to round slightly.
• Next, rotate your right elbow up towards the ceiling, opening your chest and following your elbow with your gaze.
• Perform 8-10 repetitions on each side, focusing on controlled movement and proper breathing.

5. Hamstring Stretch with Strap mobility exercises

Tight hamstrings can contribute to poor posture and lower back pain. This mobility exercise uses a strap to help you achieve a deeper stretch.

How to perform the hamstring stretch with a strap:

• Lie on your back with both legs extended.
• Wrap a yoga strap, towel, or resistance band around the arch of your right foot.
• Keeping your left leg on the ground, slowly raise your right leg towards the ceiling, using the strap to assist you. Keep your right leg straight and flex your foot.
• Hold the stretch for 20-30 seconds, then switch legs and repeat.

6. Shoulder Dislocates

Shoulder dislocates are an effective exercise for improving shoulder mobility and range of motion, as well as reducing the risk of shoulder injuries.

How to perform shoulder dislocates: mobility exercises

• Stand with your feet hip-width apart and hold a resistance band, towel , or broomstick with both hands, palms facing down. Your grip should be wider than shoulder-width apart.

• Keeping your arms straight, slowly raise the band or stick overhead and then lower it behind your back, maintaining tension on the band or keeping the stick off your body.
• Reverse the movement to bring the band or stick back to the front of your body.
• Perform 8-10 repetitions, gradually narrowing your grip as your shoulder mobility improves. Be cautious not to force the movement or cause discomfort.

7. Lizard Stretch

The lizard stretch targets the hip flexors, hamstrings, and quadriceps, making it an excellent mobility exercise for the lower body.

How to perform the lizard stretch:

• Start in a plank position with your hands beneath your shoulders and your feet hip-width apart.
• Step your right foot forward, placing it on the outside of your right hand.
• Lower your left knee to the ground, resting the top of your left foot on the floor.
• Keep your hands on the ground on either side of your right foot, or if you have the flexibility, lower your forearms to the ground for a deeper stretch.
• Hold the stretch for 20-30 seconds, then switch sides and repeat.

8. Wrist Stretch mobility exercises

The wrist stretch is essential for improving wrist mobility and reducing the risk of wrist injuries, especially for those who frequently engage in activities that put strain on the wrists, such as typing or weightlifting.

How to perform the wrist stretch:

• Kneel on the floor with your palms flat on the ground, fingers pointing towards your knees.
• Gently lean back, shifting your weight towards your heels, until you feel a stretch in your forearms and wrists.
• Hold the stretch for 20-30 seconds, then release and shake out your hands.

9. Deep Squat Hold

The deep squat hold is a full-body mobility exercise that targets the hips, ankles, and lower back. It also helps to improve overall balance and stability.

How to perform the deep squat hold: mobility exercises

• Stand with your feet shoulder-width apart, toes pointing slightly outward.
• Lower your body into a deep squat position, keeping your chest lifted and your weight in your heels. Your hips should be below your knees, and your knees should be tracking over your toes.
• Hold this position for 30-60 seconds, using your elbows to gently push your knees outward and maintain proper alignment.

10. Seated Spinal Twist

The seated spinal twist is a yoga-inspired mobility exercise that targets the lower back, hips, and glutes, improving spinal mobility and helping to relieve tension.

How to perform the seated spinal twist:

• Sit on the floor with your legs extended in front of you.
• Bend your right knee and place your right foot on the outside of your left thigh.
• Place your right hand behind you for support and bring your left elbow to the outside of your right knee.
• Inhale deeply, and as you exhale, gently twist your torso to the right, using your left elbow to deepen the twist.
• Hold the stretch for 20-30 seconds, then switch sides and repeat.

Incorporating these mobility exercises into your fitness routine can help you improve flexibility, maintain joint health, and enhance overall physical performance. As with any exercise program, be sure to consult your healthcare provider or a fitness professional before starting, and always listen to your body. With consistency and dedication, you’ll be well on your way to better mobility and a healthier, more active lifestyle.