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If you’re having trouble completing your workout regimen as efficiently as you once did or find that you don’t have the range of motion you would like, it could be due to a lack of mobility. Optimal mobility involves muscles that are pliable enough to support joints that can accomplish a full range of motion without pain.
There are a number of factors that can influence your mobility levels. Your age, daily activities and various health conditions can all play a role in how easily you’re able to perform the physical movement you desire. Here are six mobility exercises to improve flexibility and function you may want to try.
Lying hip rotations are useful in strengthening your hip flexors. These are a group of muscles that are located toward the front of your hip. They allow you to flex your knee upward toward your core. To perform a lying hip rotation, start out lying on your back.
Your knees should be bent. Lift your right ankle over your left knee. Then, rotate your hips to the right and left five times. You can get a deeper stretch by pressing your hand against your right knee. Repeat on the other side. This exercise works to improve flexibility of the hip flexors.
We don’t often give our ankles much thought, but these body parts play a foundational role in improving balance and stability. Strengthening your ankle muscles can improve your everyday movements as well as make much of your fitness routine easier. You’ll want to stand next to a wall to begin this exercise. To support yourself, put one hand on the wall.
Then, simply rock forward on your tippy-toes. Next, rock backward onto your heels with your toes lifted above the ground. Do this up to 10 times, depending on comfort level. A slight variation of this can be achieved through stroke exercises for those who need to gently and gradually address mobility issues.
Another good exercise for the hips is the butterfly stretch. In addition to improving hip flexibility, this stretch stretches the groin muscles. You’ll do this movement seated on the ground with the soles of your feet touching each other. Your hands should be on your feet.
Next, you’ll press your feet together, while also pressing your hands to the ground. You should simultaneously move your groin toward your heels. Do five repetitions, holding each for 30 seconds if you’re able.
If you notice a tightness in your chest and the front of your shoulder muscles, there is an easy exercise to help you loosen things up. The shoulder pass-through can improve mobility in these areas as well as serve as a good warm-up exercise for your overall fitness routine. You’ll need a broomstick or PVC pipe. Stand with your feet about shoulder-width apart for balance.
Hold the broom in front of you parallel to the floor. Next, raise it above your head slowly with your arms straight. Extend the broomstick behind your head just as far as you’re able to comfortably stretch. Hold just for two seconds, then return to the starting position and repeat five times. This exercise can be modified to a seated form if necessary.
To improve your neck mobility and range of motion, neck half circles are an easy exercise requiring no equipment. You can do this sitting or standing. Tilt your head to one side, just until you feel a comfortable stretch. Roll your head forward to your chest slowly. Then, continue rolling your head to the other side to stretch. Do this a total of three times.
This stretch is great for the lower back, hips, and hamstrings. Lie on your back and extend both legs. Keep your left leg straight, back pressed to the floor. Then, pull your right knee to your chest and hold for up to two minutes. Repeat on the other side.
These are just some of the many mobility exercises that can help you gradually increase your range and ease of motion. Consistent practice four to five times a week of such movements is needed in order to see the best results. Don’t forget to do a gentle warm up before you begin. The regimen you choose should become easier over time, and you’ll soon notice improvements in your flexibility and function.
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