Increase You Mobility and Flexibility With These Exercises

  • 26 Nov - 02 Dec, 2022
  • Mag The Weekly

Being fit and healthy isn't just about running fast or lifting heavy. It's also important to have ease of movement during your workouts and in everyday life. That's why incorporating mobility sessions into your routine can help.

Mobility is your ability to achieve and control a certain range of motion. In order to perform daily activities or simply function pain-free long-term, you need to find ways to properly work through full arcs of motion. Here are some exercises that can help you to move with ease. Do all of the exercises, holding every pose for two to three seconds, or one full breath. Then repeat for two or three reps before switching sides or moving on to the following pose. On the last rep, hold the final pose for 10 seconds to dial up the strength and stability gains.


Mobility for: Hip flexors and lower back

Start standing with your feet together. Step right leg back into a reverse lunge, both knees bending and pelvis tucked forward. Squeeze the right glute. Reach the right arm overhead, then bend the torso to the left and reach the left arm across the body (on the last rep, hold here for 10 seconds). Repeat twice, then switch sides.


Mobility for: Hamstrings, lower back, ankles, shoulder, and neck

Start standing with feet slightly wider than hip-width apart and bend forward to grab toes or ankles. Drop into a deep squat, keeping your chest up and engaging your hamstrings as you lower. At the bottom, use your elbows to push against the knees and create tension in the butt and hamstring (on the last rep, hold here for 10 seconds). Tuck your head down and lift your butt up, straightening your legs only as much as you can without losing contact with your toes or ankles. Do the move two more times.


Mobility for: Hip flexors, mid back, neck, and shoulders

Start in a plank position, shoulders over wrists, spine aligned from neck to hips. Step left foot forward, placing it outside of left hand. Keep right leg extended with a knee off the ground and glute squeezed. Place left hand behind head, and, moving through the mid back, slowly rotate to the left, elbow reaching to the sky. Push into the floor with your right hand. Rotate left elbow down and in toward right elbow (on the last rep, hold here for 10 seconds). Then, place left hand back down and step left foot back to plank. Repeat two times, then switch sides.


Mobility for: Hips and glutes

Sit on the floor with your right leg bent about 90 degrees and your shin in front of you; your left leg bent about 90 degrees, shin to the side. With the torso facing directly forward, hinge forward at the hips, keeping the spine neutral. Squeeze glutes to lift hips off of the ground. Put weight on the right knee, step left foot forward into a half-kneeling position, stretch forward into the right hip flexor, and squeeze the right glute (on the last rep, hold here for 10 seconds). Step left foot back to starting position, and lower hips to the ground. Repeat two times, then switch sides.


Mobility for: Inner thighs

Stand with core engaged and feet apart, 6 to 10 inches wider than hips. Bend right knee and hinge into right hip, keeping back flat and left leg straight. Push back to starting position, and repeat on another side. From a standing position, with a straight back, reach forward enough that your palms touch the floor (on the last rep, hold here for 10 seconds). Walk palms out to a wide-leg plank position, shoulders over wrists, knees straight, spine aligned from neck to hips. Then, tuck the head and walk your hands back to the feet. Repeat twice.


Mobility for: Hips

Stand, feet wider than hip-width apart. Stack shoulders over hips, engaging core. Extend your arms in front of you, and lower into a squat. Without moving the left leg, rotate the right leg by pivoting the foot, knee, and hip inward (on the last rep, hold here for 10 seconds), and engage the left glute for greater internal rotation of the right hip. Rotate the right leg back to squat, then stand up. Do the exercise two more times, then switch sides.