Mobility exercises are the unsung heroes of fitness routines, and whether you’re a gym enthusiast or just want to move a bit better in your daily life, they offer something for everyone.
By focusing on flexibility, strength, and movement efficiency, mobility exercises can do wonders for your body—without requiring intense effort or a huge time commitment. So, let’s break it down and get moving.
What exactly are mobility exercises?
Mobility exercises are designed to improve the range of motion and functionality of your joints, muscles, and ligaments. While flexibility focuses on how much a muscle can stretch, mobility is about how well your joints and muscles work together to allow smooth, unrestricted movement. Think of it as tuning up your body’s ability to move freely and without pain.
The benefits of mobility exercises
For gym-goers: Mobility work can make all the difference in your workouts. It helps you move more effectively through exercises like squats and deadlifts, reducing the risk of injury and boosting performance. Better mobility also means you’ll recover faster after tough sessions, as your muscles and joints can handle the strain more efficiently.
For everyone else: You don’t need to be a gym junkie to benefit from mobility exercises. Whether you’re looking to reduce stiffness, improve posture, or just stay active as you age, mobility exercises can help. Regularly working on mobility can ease those tight spots that build up from sitting too long or slouching over screens, helping you stay flexible and functional in your daily life.
Examples of mobility exercises
Without equipment:
Hip circles:
Stand tall, and rotate one leg in a circular motion to help lubricate the hip joint. Repeat with the other leg.
@movewithmarcia Major Key for hip mobility or hip circles! There are many ways to do them here’s a version in standing. #PhysicalTherapyTikTok #MobilityTok #HipMobilityExercise ♬ Aesthetic Girl – Yusei
Cat-cow stretch:
On all fours, arch and round your back to stretch out the spine and engage the core.
@yogawithkatharine Did you know that cat/cow increases synovial fluid production in the spine which will help prevent injury and improve spine health? #catcow #yogapractice #yogapose #yoga #yogatutorial ♬ original sound – kath | yoga + yogic health
T-spine rotation:
Kneeling on all fours, raise one arm towards the ceiling while rotating your torso, opening up the thoracic spine.
@jasonandlaurenpak The importance of t-spine mobility, and how to improve it! #tspinemobility #tspine ♬ original sound – Jason and Lauren
With equipment:
Resistance band shoulder flexion:
Using a resistance band, raise your arms forward and up, targeting the shoulder joint. You can also try any of these great shoulder flexion exercises in this video.
@britbechillin #OlsaSüperOlur help yourself with this amazing stretch #mobilitytraining #flexibility #posture #gym #wlw #fitness #fit #stretch #resistancebands ♬ GASLIGHT – INJI
Foam roller thoracic extension
Lie on a foam roller placed under your mid-back and gently arch over it, extending the thoracic spine.
@optimalperformance_dmv MOBILITY MONDAY Today’s movement: Thoracic Extension with Foam Roller Goal: Improve thoracic spine mobility and posture The thoracic extension exercise with a foam roller is an effective way to improve mobility in your upper back and promote better posture. Follow the steps below to perform this exercise: 1️⃣ Sit on the ground with your legs bent and feet flat on the floor. Place a foam roller behind you. 🧘♀️ 2️⃣ Support your head with your hands, interlacing your fingers and gently cradling the back of your head. 🙌 3️⃣ Slowly lean back, allowing your upper back to arch over the foam roller. Your glutes should remain on the ground. ✨ 4️⃣ Engage your core muscles to stabilize your spine. Keep your feet planted on the ground for support. 💪 5️⃣ Begin to extend your upper back by pushing your chest upwards, arching over the foam roller. Focus on moving segment by segment, from the lower thoracic spine to the upper thoracic spine. 🌟 6️⃣ Pause at each segment where you feel tightness or restriction, allowing the foam roller to apply gentle pressure and encourage mobility. ⏸️ 7️⃣ Take deep breaths and relax into the stretch, feeling your upper back gradually opening up. 🌬️ 8️⃣ Continue extending your upper back and pausing at tight spots for 10-15 seconds, or until you feel a release in your thoracic spine. ⏳ 9️⃣ Slowly release the extension and return to a seated position, removing the foam roller from behind your back. 🔄 . . . . #back #mobility #exercise #rehabilitation #backexercise #physicaltherapy #chiropractic #neckpain #backpain #chiropractor #spine #posture #stretching #chiropractorinmd ♬ original sound – Optimal Performance Rehab
Ankle dorsiflexion with a band:
Attach a resistance band to a sturdy object, loop it around your foot, and pull the band towards you while flexing the ankle upwards.
@fntfit Strengthen your ankles with the Seated Ankle Inversion Band Exercise, ideal for enhancing the function of ankle inverters. This is a great exercise for ankle sprains. 🔹 Instructions: 1. Sit on a low chair, unaffected leg flat, affected foot on your thigh. 2. Loop a band around both feet, with the band across the inside of the affected foot. 3. Turn your affected foot inwards against the band’s resistance. 4. Engage the muscles responsible for ankle inversion. 5. Return slowly to start and repeat, focusing on controlled movements.” #anklestrength #anklerehab #ankleinversion #ankleexercise #rehabilitation #toronto #ontario #pilates #pilatesforankles #physicaltherapy #fitness #wellness #gym #workout #bodybuilding #exercise #painrelief #mobility #ReelTrends #reeltrendsapp ♬ original sound – EX7STENCE™
Tips for making the most out of mobility exercises
- Take it slow: Focus on control and precision rather than speed. Mobility exercises are all about moving with intention.
- Incorporate them into your routine: Start with a few minutes of mobility work as a warm-up or cool-down, or even take movement breaks throughout the day.
- Be consistent: Like any form of exercise, mobility improves over time. Keep at it regularly to see the best results.
Remember, this article is just a guideline. Please seek the assistance of a healthcare and fitness professional before starting any new exercise program to ensure you’re moving safely and effectively.
Compiled by: Jade McGee
First published by Woman&home
Also see: Ways to exercise if you don’t enjoy working out
