Recovery and mobility exercises workouts

10 Best Mobility Exercises To Improve Your Range Of Motion

Even if you feel like you’ve lost your mobility and your joints are anything but smooth, you can make a difference. Mobility training can be done any time, but McPeak suggests completing this 10 move routine as a pre-workout warmup 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.

And remember, consistency is key. “The more frequently you practice mobility, the more improvements you’ll see,” says McPeak. As little as five to ten minutes a day will help you progress, she explains. Whether you complete the entire routine at once or break up different moves throughout the day, making time for mobility is well worth it.

So, if you’re a mobility newbie or looking to further your progress, try out these 10 exercises for a complete routine, provided by McPeak.

Instructions: Complete the full mobility circuit 2-3 times.

1. Spiderman Lunges

INDIA MCPEAK

How to:

1. Start in a push up/high plank position.
2. Bend one knee up toward your armpit and place your foot outside of your hand.
3. Keep your back leg straight as you push your hips down.
4. Hold for 2-3 seconds before returning to the starting position and switching legs. Complete 6 reps on each side.

2. 90/90 Hip Switch

INDIA MCPEAK

How to:

1. Sit up straight with your legs slightly wider that hip-width apart and both knees bent at 90-degrees.
2. Keep your heels on the floor (in the same position) and rotate your knees from side to side. (For an added challenge, hold your arms straight in front of you.)
3. Maintain an upright posture as you move your knees and focus on movement from the hips. Complete 6 reps on each side.

3. Cat Cows

INDIA MCPEAK

How to:

1. Start on your hands and knees with hands shoulder-width apart and knees directly below hips.
2. Inhale as you pull your belly button to your spine and curve your lower back. Hold this “cow” position for 2-3 seconds.
3. Slowly transition to the “cat” position by arching your back and looking up to the sky. Hold the “cat” position for 2-3 seconds. Complete 8 reps in each position.

4. Prone Swimmers

INDIA MCPEAK

How to:

1. Start lying on your stomach with your arms overhead.
2. Raise arms toward the ceiling, keeping your elbows straight and circle them around as far as you can until hands are behind your back.
3. Reverse the arm circle motion. Tip: rest your arms between each circular motion. Complete 8 reps.

5. Quadruped To Down Dog

INDIA MCPEAK

How to:

1. Start on your hands and knees with hands shoulder-width apart and knees directly below hips.
2. Lift your knees one inch off the floor (into a bear plank) and engage your core. Hold 5 seconds.
3. From this position, straighten your legs and lift your hips up to down dog. Push your armpits toward your toes. Hold 5 seconds before returning to hands and knees starting position. Complete 8 reps in each position.

6. Cossack Squat

INDIA MCPEAK

How to:

1. Start standing with legs slightly wider than shoulder-width apart and arms extended in front of you.
2. Lunge to the right side by bending your right knee, sitting your hips back, and reaching your arms forward. Keep both feet flat on the ground and maintain a neutral spine.
3. Lunge as low as you can while maintaining proper form and hold for 1-2 seconds before switching sides. Complete 6 reps on each side.

7. T-Spine Rotation

AMY HUTSON

How to:

1. Start on hands and knees with hands shoulder-width apart and knees directly below your hips.
2. Straighten the right leg out to the side, then sit back on the heel of your bent knee.
3. Reach your right arm under your left arm and try to touch the back of your right shoulder to the ground. Hold for 3-5 seconds.
4. Put your right hand to your right ear and rotate your upper body as you point your elbow straight up to the ceiling (shift your gaze to the ceiling too).
5. Return to the starting position and repeat on the left side with your left leg extended. Complete 6 reps on each side.

8. Ankle Rocks

INDIA MCPEAK

How to:

1. Place one foot on a box or low bench.
2. Keep your foot flat and rock your knee forward as much as you can to feel a stretch in your ankle. Hold the stretch for 2-3 seconds.
3. Rock back to the starting position. Complete 8 reps on each side.

9. Scapular Push-Ups

INDIA MCPEAK

How to:

1. Start in a plank position and relax shoulders so shoulder blades are pinched together (think of trying to clench a dollar bill between them).
2. Hold for 2-3 seconds, then push down on the floor to round your upper back. Try to move your shoulders/shoulder blades as much as possible between each position. Complete 10 reps in each position.

10. Assisted Deep Squat