10 Mobility Exercises to Improve Your Flexibility and Range of Motion

Mobility Exercises

Do you find yourself being stuck in the same posture during the day, unable to move around comfortably? Many of us suffer from a decrease in mobility and increased stiffness due to sedentary habits, lack of physical activity and poor posture. If you’re looking for ways to improve your flexibility and range of motion, these 10 mobility exercises are for you!

These mobility exercises will help improve your overall flexibility and range of motion, resulting in better health and wellbeing. The key to a successful mobility routine is consistency. That means regularly incorporating these moves into your daily routine. The best thing is you don’t need to set aside extra time for these exercises as they can easily be worked into your everyday life!

1. Spinal Twist Mobility Exercise

This exercise is terrific for opening up the spine and included muscles. Start in a seated position on the floor. Bring the left knee in toward your chest while keeping the right foot flat on the floor. Now, cross the left ankle over the right knee, using your right hand to hold it in this position. With the left hand, reach across and rest it on the right knee as you twist your spine and head to the right. Hold this position for 10 seconds and then switch sides. Make sure to keep your spine as straight as possible while gently stretching the back.

2. Doorway Chest Stretch

This is an excellent chest-opening exercise to improve your range of motion through the shoulders and arms. Stand in a doorway with both arms extended up and in line with your shoulders. Place your palms on either side of the doorway, keeping your body perpendicular to the doorframe. Lean forward, pressing your arms out and away from your chest until a stretch is felt in the chest region and the shoulders. Hold this position for 10 seconds and then release.

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3. Half Kneeling Hip Flexor Stretch

This exercise is great for loosening up the tightness and stiffness in the hips and groin. Begin by kneeling on one knee and keep the other leg bent at a 90-degree angle in front of you. Make sure that your major hipbones are facing the floor and your spine is in a neutral position. Now, drive your hips forward until you feel a stretch in the front of the hip and thigh. Hold this position for 10 seconds and then switch legs.

4. Lizard Stretch

This dynamic mobility exercise is great for opening up the hips, stretching the inner thighs, and loosening up tight muscles. Start in a forearm plank position, with your elbows under your shoulders and your hands shoulder-width apart. Step your right foot out to the right, placing it just wider than your hip. Now, lower your hips to the floor and lean your upper body to the right until a stretch is felt in the inner thighs and hips. Make sure to keep your back flat and hips in line with the body. Hold this position for 10 seconds and then switch sides.

5. Kneeling Adductor Stretch

This exercise is ideal for loosening up tightness and stiffness in the inner thighs. Start in a kneeling position with your knees lined up side by side. Lean your torso slightly forward and place your palms flat on the ground for support. Keeping one knee grounded, swing the other leg out to the side. Make sure your pelvis is square to the ground and your spine is in a neutral position. You should feel a stretch in the inner thigh. Hold this position for 10 seconds and then switch sides.

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6. Prone Extension Mobility Exercise

This exercise focuses on improving mobility in your upper back and shoulders. Begin by lying face-down on the floor with your arms at your sides. Now, squeeze your shoulder blades together and lift your arms up off the floor. Keep your elbows bent at a 90-degree angle and your arms in line with your body. Make sure to keep your legs and hips grounded and your chin tucked in. Hold this position for 10 seconds and then release.

7. Glute Bridge Mobility Exercise

This exercise is great for loosening up the tightness in your glutes and hips. Start by lying on your back with your feet flat on the floor, about hip-width apart. Now, press your hips up off the floor and squeeze your glutes. Keep your abdominals drawn in and your shoulders on the ground. Make sure your legs stay as straight as possible and parallel to the floor. Hold this position for 15 seconds and then slowly release.

8. Figure 4 Stretch Mobility Exercise

This exercise is fantastic for stretching the muscles around the hip and glutes. Begin by lying on your back with your knees bent and feet flat on the floor. Now, cross your right ankle over your left knee. Grab your left thigh with both hands and pull it gently towards your chest. Make sure to keep your tailbone on the ground and your spine neutral. You should feel a gentle stretch in the glutes and hip region. Hold this position for 10 seconds and then switch sides.

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9. Neck Mobility Exercise

This exercise is perfect for relieving tension in the neck and neck muscles. Start in a seated or standing position. Tuck your chin ever so slightly in toward your chest and then turn your head to the right. Now, place your right hand on the back of your head and gently pull your head to the right, making sure your shoulder doesn’t shrug up. Hold this position for 10 seconds and then switch sides.

10. Calf Wall Stretch

This exercise is great for stretching the calves and improving your range of motion. Stand facing a wall with your feet hip-width apart. Place one foot back and press your heel into the wall. Now, bend your front knee and lean into the wall until a stretch is felt behind your calf. Make sure to keep your abdominals drawn in and your knees pointing straight ahead. Hold this position for 10 seconds and then switch sides.

Conclusion

It’s easy to overlook your mobility and flexibility, but it is an important part of your overall health and wellbeing. By incorporating these 10 mobility exercises into your daily routine, you can improve your flexibility, range of motion, and overall health.

These simple exercises can help reduce stiffness, keep joints limber and muscles loose. They can also reduce the risk of injury and improve your overall physical strength and endurance. So don’t wait, add a few of these mobility exercises to your daily routine and start enjoying the benefits today!

Keywords: flexibility, mobility exercises, range of motion, improve health, physical activity, loosening muscles, stretching, reduce stiffness, reduce risk of injury, strengthen endurance.