Mobility- It’s the foundation for all movements, allowing you to jump, bend, walk, twist, squat with ease, etc. Despite being significant, people generally overlook exercises for mobility giving more importance to strengthening or endurance exercises. Tagging along benefits like improved stability, reduction in injuries and improvement in the range of motion, mobility enhancement exercises will help you move more freely in your life.
In this blog, we are talking about the top 10 mobility-focused exercises, recommended by the expert physiotherapists at Granimals. Continue reading to know more.
What Are The Top 10 Exercises for Mobility
1- Hip Flexor Stretch
Hips Flexor stretches are considered great for relieving excessive stress on your back while strengthening your hip flexors and lower back as well and promoting mobility as well. It is an effective flexibility and mobility exercise to increase your range of motion.
Steps to do the Hip Flexor Stretch
- Get down on your right knee and put your left leg in front of you making a 90-degree angle.
- Push your hips forward and stretch your hip flexor.
- Stay in the position for 10-20 seconds and then switch sides.
- Repeat the exercise 3-4 times on both sides.
2- Cat Cow Stretch
This exercise improves the mobility of your body and strengthens your core muscles. It is also considered to relieve stress on your lower back. It is a beginners friendly exercise that can be easily incorporated in your stretching routines.
Steps to do Cat Cow Stretch
- Start by getting on your knees and hands. Place your hands directly below your shoulders and your knees below your hips.
- Take a deep breath and arch your head and tailbone towards the ceiling.
- Exhale and arch your back while tucking in your chin towards your chest.
- Repeat the exercise 2-3 times while maintaining your breaths.
3- Shoulder Dislocation
As the name suggests, this exercise aims at improving your shoulder’s mobility. Other benefits of this exercise include increased flexibility in the chest and improved range of motion.
Steps to do Shoulder Dislocations
- Start by standing straight and holding a resistance band in front of you.
- Widen your grip and stretch the resistance band.
- While keeping your arms straight, bring the resistance band over your head.
- Keep your movements controlled.
- Repeat the exercise 10-15 times.
4- Ankle Circles
Designed to improve the mobility in your ankle, this exercise also reduced the chances of getting injured while alleviating stiffness.
Steps to do Ankle Circles
- Stand with one leg slightly lifted off the ground.
- Rotate your ankle clockwise or anticlockwise, making big circles.
- Perform 10-15 circles in each direction.
- Repeat on the other ankle as well.
5- Deep Squat Hold
Improves hips and ankle mobility, this exercise will also stretch your lower back and hamstrings while improving your body’s overall flexibility.
Steps to do Deep Squat Hold
- Stand straight with your feet shoulder-width apart.
- Lower yourself into a deep squat, keeping your chest up and feet on the ground.
- Maintain the position for 30 seconds.
- Repeat 2-3 times.
6- Thoracic Spine Rotation
This exercise improves the mobility of the thoracic spine, improves posture and enhances flexibility of the upper body.
Steps to do Thoracic Spine Rotations
- Start with getting in the tabletop position with your wrists under the shoulder and your knees under your hips.
- Keep your right hand on your head, bending your elbows.
- Rotate your upper body to the right, pointing your elbow towards the ceiling.
- Hold the position for a few seconds and return to the starting point.
- Repeat the exercise 10-15 times, switching sides.
7- Pigeon Pose
Helps in increasing the mobility in your hips while also stretching your glutes and lower back. It also helps in relieving stress.
Steps to do Pigeon Pose
- Start with getting in the plank position.
- Place your right knee behind your right wrist, and angle your right leg towards your left wrist.
- Extend your left leg straight behind your back and lower your hips towards the floor.
- Hold the position for 30 seconds and then switch sides.
- Repeat the exercise for 2-3 times.
8- Wall Slides
While increasing the mobility in your shoulders, this exercise also enhances your posture and increases the flexibility in your upper back.
Steps to do Wall Slides
- Stand with your back against the wall and feet shoulder-width apart.
- Position your hands on the wall in a ‘W’ shape, bending your elbows at 90 degrees.
- Now, move your arms upwards in a ‘Y’ position while keeping your back straight on the wall.
- Gradually bring your arms down again in the ‘W’ shape.
- Repeat 10-15 times for optimal results.
9- Lunge with a Twist
One of the best mobility enhancement exercises, it aims to improve the mobility in your ankle, spine and hips.
Steps to do Lunges with a Twist
- Stand straight with your feet hip-width apart.
- Step forward with your right foot into a lunge position.
- Twist your upper body towards your right and bring your left elbow across your body towards your right knee.
- Hold the position for a few seconds and return back to the starting point.
- Repeat on the other side and perform this exercise for 10-15 times.
10- Downward Facing Dog
The last exercise in this list, the downward-facing dog, improves mobility holistically while enhancing hip and shoulder flexibility.
Steps to do Downward Facing Dog
- Start with getting into a tabletop position, with your wrists under your shoulders and knees under your hips.
- Lift your hips towards the ceiling and keep your legs straight.
- Your body should look like an inverted ‘V’ shape.
- Hold the position for 30 seconds and then gradually move to your original position.
- Repeat the exercise 2-3 times.
Mobility issues are a common foe, affecting millions of people worldwide. To manage your body’s mobility as you age, read our blog on maintaining mobility and healthy ageing to gain more insights.
Conclusion
With a dedication to these mobility exercises, you will unravel a newfound freedom in your movements, experience less pain, and gain more stability in your daily life activities. So grab your yoga mats and move forward with getting better and better each day. Granimals offers personalised mobility enhancement programs, if you are suffering from stiffness and tightness, book a consultation call with us today and progress towards a life without restrictions.
FAQs (Frequently Asked Questions)
Q1- What are mobility exercises?
A1- Mobility exercises are exercises that specifically target improvement in your joint’s range of motion. They are a mix of activities that stretch and contract your joint muscles.
Q2- Is it possible to increase mobility?
A2- Yes, by building strength in your muscles and practising exercises aimed at improving mobility, you can increase the mobility of your body at any age or time.
.webp)