Mobility is an often overlooked component of fitness. Think about it: most people you see at the gym are either lifting heavy weights or running on the treadmill. Few people work on their mobility by stretching and moving with purpose.
But you shouldn’t sleep on your commute! Mobility exercises are useful for increasing athleticism, strength, flexibility and more fitness parameters. For that reason, let’s take a look at the top 6 mobility exercises you can add to your routine today!
1. Hip Flexor Stretch on the couch
The hip flexors are tight in many people. This is due, in large part, to ours sedentary lifestyle where we spend most of our time sitting. Therefore, stretching these tissues is critical to improving mobility.
How to perform
- Kneel on the ground in front of your couch, facing away from it. Your right foot should be on the ground and your left knee should be slightly behind it.
- Shift your weight to your right leg and place your left ankle/foot on the couch.
- Step your right leg forward as far as you can.
- Sit as tall as you can and lean your hips forward as you simultaneously extend your torso back (this takes some practice!).
- Hold the stretch for 30 seconds and repeat 4 times per side.
- Make this a more active stretch, engaging your core and glutes throughout the stretch.
2. Stretching the plantar fascia on a towel
The plantar fascia is critical to good health. Keeping these tissues mobile and strong can improve your athleticism and health in a number of ways.
How to perform
- Place your right fingers on a rolled up towel.
- Contract your front shin muscles (tibialis anterior) and try to lift your toes as you lean into the stretch.
- Hold the stretch for 30 seconds and repeat 4 times per side.
3. Fold forward
The posterior chain is a band of tissue that runs from your toes, to the back of your feet, to your skull. In most people, this area is often extremely tight.
How to perform
- Start standing up.
- Bend forward at the waist, touching your feet or the floor.
- Hold the stretch for 30 seconds and repeat 4 times per session, keeping the quadriceps contracted throughout the stretch.
4. Inner thigh stretch
If you attended school in the United States, you probably did this stretch in gym class every week. Also known as the butterfly stretch, the inner thigh stretch is a classic move for relaxing the adductor group.
How to perform
- Sit on the ground with your back straight.
- Place the soles of your feet on top of each other and stretch your legs out.
- Hold the stretch for 30 seconds and repeat 4 times per session, keeping your glutes contracted throughout.
5. Pancake Stretch
This is a great move that combines a posterior chain stretch with an inner thigh stretch. This is important to include in your routine!
How to perform
- Sit on the ground with your legs spread as wide as you can.
- Extend your arms forward and try to bring your chest to the floor.
- Hold the stretch for 30 seconds and repeat 4 times per session.
- Keep your quadriceps contracted throughout the movement.
6. Half-Pigeon Pose
Yoga is such a great activity for improving mobility. The half pigeon pose is a classic yoga move that is part of almost every yoga routine. This is because the half pigeon pose stretches the piriformis, a muscle that is chronically tight in many people.
How to perform
- Start in a kneeling position.
- Next, bring your right foot forward, placing your right ankle directly in front of your left knee, with the outside of your right foot on the ground.
- Slide your left knee back as you bring your right ankle forward.
- Hold this stretch for 30 seconds and repeat 4 times per side.
Putting it all together
You should aim to do this routine at least 3 times a week, if not more. The more mobility work you do, the better your athleticism and strength will be during your other workouts and activities.
At first, you may feel very still and movements may be uncomfortable. But give it time! You’ll be crushing these moves in no time!
The tasks listed
- Stathokostas L, Little RM, Vandervoort AA, Paterson DH. Flexibility training and functional capacity in older adults: a systematic review. J Aging Res. 2012? 2012: 306818. doi: 10.1155/2012/306818. Epub 2012 Nov 8. PMID: 23209904; PMCID: PMC3503322.
- Konrad A, Močnik R, Titze S, Nakamura M, Tilp M. The Influence of Stretching the Hip Flexor Muscles on Performance Parameters. A Systematic Review with Meta-Analysis. Int J Environ Res Public Health. 2021 Feb 17, 18(4): 1936. doi: 10.3390/ijerph18041936. PMID: 33671271; PMCID: PMC7922112.
