Mobility exercises are a crucial component of any fitness or pain management routine. Mobility refers to the ability of your joints to move through their full range of motion. Good mobility allows your body to move more freely and efficiently during everyday activities and exercise.
As we age or sustain injuries, mobility tends to decrease. Tight muscles, immobility, and reduced flexibility are major contributors to joint pain and discomfort. By performing targeted mobility exercises, you can increase range of motion, improve joint health, prevent injury, and alleviate aches and pains.
Some of the key benefits of practicing regular mobility exercises include:
Increased range of motion and flexibility
Improved posture and body alignment
Enhanced performance in sports and fitness activities
Reduced risk of strains, sprains, and overuse injuries
Decreased joint pain and muscle soreness
Relief from chronic pain conditions like arthritis or fibromyalgia
Greater ease of movement in daily activities
Reduced tension and discomfort from prolonged sitting or standing
Improved circulation and reduced inflammation
The right mix of mobility exercises can help unlock your body's full movement potential. Let's look at some of the top exercises to target key areas of the body.
Ankle Mobility Exercises
Ankle mobility is crucial for many everyday activities like walking, running, and jumping. It also allows you to properly perform compound exercises like squats, deadlifts, and lunges with good form. Limited ankle mobility can negatively impact your posture and increase injury risk.
Some of the best ankle mobility exercises include:
Calf Raises
Calf raises target your gastrocnemius and soleus muscles to improve ankle flexion and extension.
Stand with feet hip-width apart, holding onto a sturdy object for balance.
Raise up onto your toes, lifting your heels as high as possible.
Hold for 2 seconds at the top of the movement.
Slowly lower back down, keeping your knees straight but not locked.
Repeat for 10-15 reps.
You can make it more challenging by performing single-leg calf raises or by doing the exercise with just the balls of your feet on a step.
Ankle Circles
This exercise improves multi-directional ankle mobility through a dynamic stretching movement.
Sit in a chair with one leg extended.
Point your toes, then slowly rotate your ankle clockwise 5 times.
Reverse direction and repeat counter-clockwise 5 times.
Switch legs and repeat on the other side.
Focus on controlled movement and aim to increase your range of motion over time. You can do ankle circles standing as well.
Hip Opener Exercises
Maintaining hip mobility is crucial for lower body movements and proper posture. Tight hips can contribute to lower back pain, hip discomfort, and restricted range of motion in exercises like squats or lunges. Performing hip opener stretches helps loosen the hip flexors, hip rotators, and other muscles around the hip joint. Two excellent hip mobility exercises are the pigeon pose and butterfly stretch.
Pigeon Pose
The pigeon pose targets the external rotators and hip flexors to open up the front of the hips. To get into pigeon pose:
Start on all fours with your hands under your shoulders and knees under your hips.
Bring your right knee forward towards your right wrist. Your right ankle will be somewhere in front of your left hip.
Slide your right foot inward until your shin is parallel to the top of your mat.
Wiggle your left knee backwards until your left leg extends straight behind you.
Lower your torso down over your right leg. Place your forearms on the floor or stack your hands under your forehead.
Hold this pose for 30 seconds to 2 minutes, breathing deeply.
Switch sides and repeat with the left leg forward.
Go gently and listen to your body in this pose. Avoid rounding your spine and keep your chest lifted. Use props like a bolster or block under your hips if needed. Those with knee injuries should modify by keeping the shin at a diagonal instead of parallel to the mat.
Butterfly Stretch
The butterfly stretch opens the inner thighs and hips by bringing the soles of the feet together. To do this stretch:
Sit up tall with your legs extended in front of you.
Bend your knees and bring the soles of your feet together, letting your knees fall open to the sides.
Grab your feet with your hands and pull them in closer to your groin.
Gently press your knees towards the floor using your elbows.
Hold for 30 seconds, then fold forward over your feet with a flat back.
Breathe deeply and hold for another 30 seconds.
Return to an upright position, release the pose, and repeat 2-3 times.
Focus on keeping your back straight throughout this stretch. Pull your feet in as close as you comfortably can, but don't force your knees all the way to the floor. Those with knee injuries can place a block or cushion underneath for support.
Hip mobility is essential for pain-free movement. Stretches like pigeon pose and butterfly can make daily activities easier and improve your performance in lower body workouts. Be sure to include hip openers in your regular mobility routine.
Spine Mobility Exercises
Maintaining mobility in the spine is crucial for overall flexibility and back health. The spine allows us to bend, twist, and reach in all directions, so it's important to keep it moving freely.
One of the best exercises for spinal mobility is the spine windmill.
To perform a spine windmill:
Stand with your feet shoulder-width apart, arms extended out to the sides
Keeping your hips stationary, slowly bend your torso to the right, reaching your right hand down towards your left foot
Feel the stretch in your left side body and spine
Hold for 2-3 breaths then return back to center
Repeat on the other side, bending to the left and reaching your left hand to your right foot
Aim to hinge at your hips rather than rounding your spine. Move slowly and focus on stretching one vertebra at a time. Do 5-10 reps per side.
Spine windmills mobilize the thoracic and lumbar regions. They improve extension and lateral flexion. Practicing spinal mobility exercises can help relieve tension, improve posture, and prevent back pain. Those with existing back injuries should check with a doctor before performing spinal mobility exercises.
Shoulder Mobility Exercises
Shoulder mobility is crucial for allowing you to raise your arms over your head and perform tasks like reaching for objects on high shelves. Limited shoulder mobility can make daily activities difficult and increase the risk of shoulder injuries.
One of the best exercises for improving shoulder mobility is the shoulder pass-through. To do this exercise:
Stand with your feet shoulder-width apart. Interlace your fingers and turn your palms to face forward.
Inhale and raise your arms straight in front of your body until they are parallel to the floor. Make sure to keep your shoulders down and avoid hunching.
As you exhale, keep lifting your arms overhead while maintaining straight arms. Go as far back as you comfortably can.
Inhale again as you lower your arms back to the starting position.
Repeat for 10-15 reps.
The shoulder pass-through strengthens the shoulder muscles while safely stretching them through a full range of motion. Over time, this exercise increases mobility in the shoulder joints and surrounding tissues. It's a great way to warm up your shoulders before strength training or playing sports.
If you have any existing shoulder injuries, talk to your doctor before doing shoulder mobility exercises. You may need to modify the range of motion to avoid aggravating the injury. But when done correctly, shoulder mobility exercises can actually aid recovery by restoring normal shoulder function.
Neck Mobility Exercises
Neck mobility is crucial for maintaining proper posture and reducing tension in the neck, shoulders and upper back. Limited neck mobility can contribute to headaches, stiffness and pain over time.
One of the best exercises for improving neck mobility is the neck half circle. To perform this exercise:
Sit or stand with your back straight and your shoulders relaxed.
Slowly tilt your head to one side, bringing your ear close to your shoulder without forcing it.
Make a half circle motion, leading with your chin and continuing to tilt your head back and to the other side until your other ear approaches the opposite shoulder.
Continue moving your head in slow, controlled half circles, maintaining a straight back.
Complete 5-10 reps in each direction.
The neck half circle mobilizes the cervical spine through its full range of motion. Moving slowly and with control prevents strain. This exercise can help relieve tension, improve flexibility, and reduce pain associated with poor neck posture. Those with specific neck injuries should consult a physical therapist or doctor before performing this or any neck mobility exercise.
Lower Body Mobility Exercises
Lower body mobility is crucial for everyday activities like walking, climbing stairs, or even just getting in and out of a chair. Tight hips, hamstrings, and calves can limit your range of motion and lead to pain and discomfort.
Performing lower body mobility exercises can help improve flexibility in the hips, legs, and ankles. Here are some of the best exercises to boost lower body mobility:
Reverse Lunge with Side Bend
Stand with feet hip-width apart. Take a big step backward with right leg, bending both knees to 90 degrees.
As you lunge, reach your right arm overhead and bend your torso to the left for a side stretch.
Push back to start and repeat on the other side. Do 10-15 reps per side.
Squat to Forward Fold
Stand with feet just wider than hip-width apart. Initiate the movement by pushing your hips back and bending your knees into a squat.
As you squat down, allow your torso to fold forward, bringing your hands towards the ground.
Hold for 2-3 breaths then slowly return to standing. Repeat 5-10 times.
Low Lunge with Rotation
From downward dog, step your right foot forward between your hands into a low lunge. Drop left knee to the ground.
Place your hands to the inside of right foot and rotate your chest open to the right.
Hold for 5 breaths then switch sides. Repeat 5 times per side.
Performing moves like reverse lunges, squats, and low lunges engages the glutes and stretches the hip flexors, hamstrings, and calves. Try to do these lower body mobility exercises 2-3 times per week. Listen to your body and don't push past your limits. Over time, you'll notice improved mobility and less pain during everyday activities.
Upper Body Mobility Exercises
Upper body mobility focuses on movements of the shoulders, chest, upper back, and arms. Having flexible shoulders, a mobile thoracic spine, and good range of motion in the arms is important for daily activities like reaching overhead and behind you. It also allows you to properly perform upper body exercises with good form.
Tight chest and shoulders can contribute to poor posture, limited shoulder mobility, and increased risk of rotator cuff injuries. Therefore, including upper body mobility exercises in your routine is essential.
Plank Walkouts
Plank walkouts are a great exercise to improve upper body mobility.
To do plank walkouts:
Start in a high plank position with your shoulders directly over your wrists and your body in a straight line from shoulders to heels. Engage your core.
Maintain the plank position as you slowly walk your hands forward, allowing your back to slightly round. Walk out as far as you can while keeping your core engaged.
Once you reach your maximum forward position, slowly walk your hands back to the starting plank position.
Repeat for the desired number of reps.
Plank walkouts stretch the shoulders, chest, and lats while also challenging core stability. The walking motion improves range of motion in the shoulders and thoracic spine.
Start with shorter walkouts and gradually increase the distance over time. You can also elevate your feet on a box to increase the upper body mobility challenge.
Plank walkouts are suitable for most fitness levels. Modify by dropping to your knees if needed. Avoid this exercise if you have wrist pain.
Full Body Mobility Exercise
Single-leg deadlift to knee drive
The single-leg deadlift to knee drive is a fantastic full body mobility exercise that engages the hips, core, shoulders and hamstrings. This move challenges your balance while improving mobility and stability throughout your body.
To do this exercise:
Stand tall with feet hip-width apart. Shift your weight onto your right leg.
Keeping your core engaged, hinge at the hips and send your left leg straight back behind you. Extend your arms out to the sides for balance. Your body should form one straight line from head to toe.
Drive your left knee up towards your chest, keeping your standing leg straight. Avoid leaning your torso forward.
Return to the starting position, squeezing your glutes at the top. Repeat 10-15 times.
Switch sides and complete the same number of reps on your left leg.
This challenging single-leg balance exercise strengthens the standing leg while fully stretching the hamstrings and hips of the raised leg. The knee drive portion engages your core while mobilizing the shoulders.
Modify this exercise by holding onto a chair or wall for balance assistance. You can also shorten the range of motion to your comfort level if needed.
The single-leg deadlift to knee drive combines lower and upper body mobility for full body benefits. Work this move into your warm-up routine 2-3 times per week.
Routine and Precautions for Injury Prevention Exercises
When starting a mobility routine, it's important to begin gradually and listen to your body. Start with just a few minutes 2-3 times per week, focusing on areas that feel tight or stiff. As your body adapts, aim to work up to 10-15 minutes of mobility exercises 4-5 times per week.
In terms of duration for each exercise, hold static stretches for 30-60 seconds, repeating 2-3 times. For dynamic movements like ankle circles, aim for 10-15 reps per side. Make sure to breathe deeply throughout the exercises.
Those new to mobility exercises should take things slowly to avoid injury. Reduce range of motion if an exercise causes pinching or pain. Seek guidance from a physical therapist or qualified trainer if needed. Individuals with injuries, arthritis, or other conditions may need to modify exercises or avoid certain movements altogether.
The key is listening to your body and being aware of its limits. Mobility exercises should feel challenging but not painful. Over time, you'll likely notice reduced stiffness, better range of motion, and less achiness during daily activities.
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