4 Gentle Mobility Exercises Recommended by a Fitness Professional

If you’re someone who enjoys walking, regularly engages in cardio, and incorporates resistance training into your routine, you’re on the right track for overall fitness. However, there’s a valuable addition to consider for long-term wellness—mobility exercises. Charlee Atkins, an Asian-American fitness professional and the mind behind the popular app Le Sweat TV, emphasizes the importance of mobility for everyone, particularly as we age.

1. The 90-90 Stretch:
   • Mobility Benefits:
     • Targets the hips and lower back.
     • Decreases muscle tension and enhances joint range of motion.
   • Step-by-Step Instructions:
     • Begin with both knees bent at a 90-degree angle, facing the same direction.
     • Sit up tall, maintaining a straight back, and adjust your torso angle based on where you want to feel the stretch.
     • Optionally, press the shin into the ground for brief intervals to intensify the stretch.
     • Hold the stretch passively for 60 seconds, with intermittent muscle contractions and relaxation for an additional 60 seconds.
2. Ankle Stretch:
   • Mobility Benefits:
     • Targets the ankle to alleviate knee tension.
   • Step-by-Step Instructions:
     • Stand next to a wall, with one toe touching it.
     • Bring the toe of your back foot to match the heel of your front foot.
     • Push your knee past your toes, keeping the heel on the ground, until you feel a calf stretch.
     • Hold the stretch for 60 seconds, incorporating intermittent contractions and relaxation for an extra 60 seconds.
3. Cat-Cow:
   • Mobility Benefits:
     • Targets the spine to relieve lower back pain.
     • Strengthens the core.
   • Step-by-Step Instructions:
     • Start in a quadruped position, toes tucked under, with shoulders over wrists and hips over knees.
     • Flex the spine upward, pulling the belly button to the sky.
     • Slowly extend the spine, creating a dip in the lower back, and push the belly button toward the ground.
     • Repeat the movement for 10 reps or a total of two minutes.
4. Shoulder CARs (Controlled Articular Rotations):
   • Mobility Benefits:
     • Targets the upper back, neck, and shoulders.
     • Addresses general mobility issues in the shoulder area.
   • Step-by-Step Instructions:
     • Begin on all fours with fingertips pointing to the sides.
     • Draw a box with your shoulder joint, involving scapular movement.
     • Shrug, push the ground away, depress the shoulders, and pull the shoulder blades together.
     • Repeat for 45 seconds in each direction.

Incorporating these gentle mobility exercises into your routine contributes to overall flexibility, joint health, and injury prevention. Prioritize mobility for a more holistic approach to fitness and well-being.