10 Best Mobility Exercises To Improve Range Of Motion-1

Mobility training can be done any time, experts suggest that completing this 10-move routine as a pre-workout warm-up to prep your body for conditioning. Alternatively, you can use it as a cooldown after a tough training sesh to reduce muscle soreness and speed up recovery. Even five to ten minutes a day will help. If you’re a mobility newbie or looking to further your progress in the gym or on the field, try out these 10 exercises for a complete routine.

1. World’s Greatest Stretch

How to:

1. Start in high plank with wrists under shoulders.
2. Step right foot forward and plant it outside right hand to achieve deep lunge position. (Left knee can be straight or slightly bent resting down on mat.)
3. Lift right hand from mat, bend right elbow, and reach left forearm down toward mat between right foot and left hand.
4. Hold position for one second. Rotate trunk towards right and reach right hand toward ceiling. Hold this position for one second. That’s 1 rep.
5. Repeat sequence for 8-10 reps on same side and return to starting position to repeat on opposite side.

2. 90/90 Hip Switch

How to:

1. Sit up straight with legs slightly wider than shoulder-width apart and knees bent at 90-degrees.
2. Maintain an upright posture, keep heels on floor (in the same position) and rotate knees to one side, with movement coming from the hips. (For an added challenge, hold arms straight in front of you.)
3. Return knees to center, then down to other side. That’s 1 rep.
4. Complete 6 reps.

3. Cat Cows

How to:

1. Start on hands and knees with hands shoulder-width apart and knees directly below hips.
2. Inhale and pull belly button to spine to curve lower back. Hold this “cow” position for 2-3 seconds.
3. Slowly transition to the “cat” position by arching back and looking up to the ceiling. Hold the “cat” position for 2-3 seconds. That’s 1 rep.
4. Complete 8 reps.

4. Downward Dog Hip Opener

How to:

1. Start in plank position with shoulders stacked over wrists and hands.
2. Push back from hands and hike hips up to get into downward dog position.
3. Bend left knee in towards chest, then lift left leg up and back.
4. Open up from the hip, letting left foot fall towards right glute. Reverse the movement to return to start. Repeat on the other side. That’s 1 rep.
5. Complete 8 reps.

5. Half Kneeling Adductor Rock

How to:

1. Start in a half kneeling position, left leg in front with the knee bent and left foot planted on floor, right knee resting on the floor directly beneath torso or slightly behind you, with an approximately 90-degree bend.
2. Step left foot out to the left and place hands on hips. Shift hips toward the left and weight onto left foot.
3. Hold this position for 1-2 seconds before returning to center. That’s 1 rep.
4. Repeat for 8-12 times on this side. With each repetition, try to shift the hips a bit deeper into the range.
5. Return to the starting position and repeat on the opposite side for 8-12 reps.

To be continued….