Mastering Mobility: Effective Exercises to Improve Flexibility, Balance, and Strength

1. Starting Position: Sit with one leg bent at a 90-degree angle in front of your body, with your shin parallel to your torso. Bend your back leg into the same 90-degree angle behind you, ensuring your knee is in line with your hip.
2. Movement: Pivot your hips to reverse the shape, lifting your knees and dropping them to the other side.
3. Engage Core: Brace your core and push through the floor to lift your hips, squeezing your glutes at the top.
4. Repeat: Slowly sit back down, maintain the 90-90 shape with both legs, pivot to the opposite side, and lift your hips again.

Lower Back Mobility

Lumbar Rotation/Windshield Wipers

1. Starting Position: Lie on your back with knees bent and feet flat on the floor.
2. Movement: Slowly twist your lower spine, allowing your knees to drop to one side until your shoulders begin to lift from the ground.
3. Return: Pause, then return to the center and repeat on the opposite side.

Prone Lumbar Twist/Scorpion

1. Starting Position: Lie face down with your forehead resting on the backs of your hands for support.
2. Movement: Lift your right leg, crossing it over your left until your right foot taps the ground. Pause, then return to the starting position.
3. Repeat: Switch sides and continue alternating.

Squat with Thoracic Twist

1. Starting Position: Stand with feet hip-width apart and bend your knees to lower into a squat.
2. Movement: At the bottom of the squat, open your arms wide, twisting your torso to the right and lifting your right arm straight up, following your hand with your eyes.
3. Return: Come back to the center and twist to the left, raising your left hand toward the ceiling. Repeat, switching sides.

Shoulder Mobility

Shoulder CARs (Controlled Articular Rotations)

1. Starting Position: Stand tall with a balanced stance. Raise one arm straight up with your palm facing in.
2. Movement: At the top point, turn your palm away from yourself as much as your mobility allows, continuing the motion until you return to the starting point.
3. Repeat: Perform 10 controlled reps, then switch arms.

Thoracic Extension on Foam Roller

1. Starting Position: Place a foam roller on the floor and position your mid-back against it, perpendicular to your body.
2. Movement: Raise your arms, join your hands behind your head, and tuck your elbows in. Extend your back over the roller, holding for 3 seconds.
3. Repeat: Return to the start and perform 10 reps.

End Range Lift-Offs

1. Starting Position: Lie face down with your chest on the ground and your neck in a neutral position.
2. Movement: Extend your arms straight out above your head in a ‘Y’ position and raise them off the floor, holding for 3 seconds.
3. Repeat: Lower down and repeat 10 times.

Horizontal Ts

1. Starting Position: Lie on your stomach with your arms extended out to the sides in a ‘T’ position, thumbs up.
2. Movement: Squeeze your shoulder blades and lift your hands off the floor, holding for 3 seconds.
3. Repeat: Lower down and perform 10 reps.

ER (External Rotation) Lift-Offs

1. Starting Position: Lie face down with your arms in a goalpost position, elbows at 90 degrees, and a yoga block under one elbow.
2. Movement: Rotate your arm up to lift it off the block, holding for 3 seconds.
3. Repeat: Perform 10 reps, then switch arms.

The Difference Between Flexibility and Mobility

Flexibility vs. Mobility

• Flexibility: The ability of a muscle, ligament, or tendon to stretch.
• Mobility: A combination of flexibility, coordination, and stability at various ranges of motion in different joints and muscle groups. It’s the ability of a joint to move well through its full range of motion.

The Benefits of Mobility Exercises

Reduced Injury Risk

• Example: Limited ankle mobility might force you to compensate during squats, straining your lower back.

Enhanced Movement

• Mobility training improves overall movement performance, agility, balance, speed, and muscle fiber recruitment.

Joint Health Maintenance

• Mobility exercises keep joints lubricated and moving freely while strengthening surrounding muscles.

Greater Proprioception

• Improved awareness of body positioning enhances form, technique, and potential results.

Improved Balance and Stability

• Essential for performing complex movements, single-leg exercises, and preventing falls.

How to Add Mobility Training to Your Workout Routine

Integrating Mobility Training

• Functional Unilateral Movements: Start with movements that challenge stability and strength in multiple planes.
• Warm-Up Routine: Incorporate mobility exercises into your warm-up or activation routine.
• Daily Practice: Use a 30-day mobility challenge to introduce new movements and build a routine.

Mobility training not only enhances physical performance but also contributes to long-term health and well-being. By incorporating these exercises into your routine, you can enjoy a more flexible, balanced, and strong body.