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Mobility Exercises To Add To Your Routine

Do you ever feel stiff and achy? If so, you’re not alone. Many people feel that way because they don’t move enough during the day. When you’re inactive, your muscles and joints get tight, leading to pain and discomfort. The good news is that you can add many mobility exercises to your daily routine to help loosen up your body. This blog post will discuss some of the best mobility exercises you can do to improve your flexibility and joint health!

Why Mobility Exercises Are Important


There are many reasons why mobility exercises are essential. For one, they help improve range of motion and flexibility, leading to improved performance in activities of daily living and sports and other physical activities.

Additionally, mobility exercises can help to reduce the risk of injuries. By stretching and strengthening the muscles and joints, mobility exercises help promote optimal joint function, decreasing the likelihood of developing arthritis or tendinitis.

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Finally, mobility exercises can help to improve overall circulation and increase energy levels. By improving blood flow and oxygenation throughout the body, mobility exercises can leave you feeling refreshed and invigorated. For all these reasons, it is clear that mobility exercises are an essential part of a healthy lifestyle.

5 Mobility Exercises To Add To Your Routine

Below are five mobility exercises you can do without equipment and only take a few minutes to complete. If you want to improve your flexibility and ease your joints consider adding these to your routine!

Lateral Lunge


The lateral lunge is a great mobility exercise for people of all fitness levels. It’s a simple movement you can do without any equipment, and it helps improve flexibility and range of motion in the hips and legs. The lateral lunge also helps build strength in the muscles around the hips and knees, improving stability and reducing the risk of injuries.

To do a lateral lunge:

  1. Start by standing with your feet hip-width apart.
  2. Take a big step to the side with your right foot, lowering your hips until your right thigh is parallel to the ground.
  3. Keep your left leg straight as you push off with your right foot to return to the starting position.
  4. Repeat on the other side.

You can also add weight to this exercise by holding a dumbbell in each hand or by wearing a weighted vest or backpack. Start with light weights and gradually increase the weight as you get stronger. For an added challenge, try doing lateral lunges with your eyes closed, which will help to improve your balance and coordination.

Prying Squat


The prying squat is a great mobility exercise for many reasons. First, it helps to stretch the muscles and ligaments around the knee and ankle, which can help to improve the range of motion and reduce the risk of injury.

Second, the prying squat helps to improve balance and coordination. The prying squat can help you become more agile and responsive on your feet by challenging the stabilizer muscles. Finally, the prying squat is a great way to build strength in the lower body. By working against your body weight, you can develop strong muscles and connective tissue.

To do a prying squat:

  1. Start in a standing position with your feet shoulder-width apart.
  2. From there, lower yourself into a squatting position, keeping your back straight and your weight in your heels.
  3. Once you reach the bottom of the squat, place your elbows on the inside of your knees.
  4. Gently push against your knees with your elbows to stretch the groin and abductors. 

As you become more comfortable with the exercise, you can add weight by holding a dumbbell or kettlebell in front of your chest.

Cat Cows


Cat cow is a common mobility exercise that physical therapists often recommend. The main reason cat cow is so beneficial is that it helps stretch and strengthen the spine. The spine is a very important part of the body, and maintaining its health is essential for overall mobility. Cat cow also helps to open up the chest and shoulders, which can help to improve posture. In addition, the exercise helps increase blood flow to the spine, promoting healing and preventing injuries.

To do a cat cow:

  1. Start in a tabletop position with your hands and knees on the ground.
  2. From there, arch your back, look up toward the ceiling, then round your back and tuck your chin to your chest.
  3. Repeat this sequence slowly and steadily for the best results.

T-Spine Rotation


The T-spine rotation is a great mobility exercise for many reasons. First, it helps to improve the range of motion in the thoracic spine or upper back, which is essential because poor thoracic mobility can lead to many problems, including lower back pain and poor posture.

Second, the T-spine rotation helps to release tightness in the shoulders and neck. The rotation stretches the muscles and tendons around the shoulder joint. Third, the T-spine rotation is a great way to warm up the spine before engaging in activities that require spinal flexibility, such as yoga or Pilates. Finally, the T-spine rotation can be done relatively easily and requires no special equipment.

To begin, get on your hands and knees with your hands shoulder-width apart and your knees directly below your hips. Then stretch your right leg to the side and sit back on the heel of your bent knee. Place your right arm underneath your left and attempt to touch the back of your right shoulder with the ground. Hold this position for 3-5 seconds. Put your right hand to your right ear and rotate your upper body as you point your elbow to the ceiling. Return to the starting position and repeat on the opposite side.

Ankle Rocks


Ankle rocks are a great mobility exercise for several reasons:

  1. They help improve the range of motion in the ankles, which can be helpful for people who have suffered from an injury or have stiffness in their joints.
  2. Ankle rocks help increase blood flow to the lower legs, improving overall circulation.
  3. Ankle rocks can also help to stretch and strengthen the muscles in the lower legs.

For this exercise, you will need a box or low bench. Place one foot on top of it and keep your foot flat. Next, rock your knee forward, so you feel a stretch in the ankle. Hold the stretch for a few seconds and return to the starting position. Repeat with the other foot.

Add These Mobility Exercises To Your Routine

Happy stretching! Adding these mobility exercises into your daily routine can significantly improve overall flexibility and prevent injuries. Remember to start slowly and listen to your body, as forcing yourself too far into a stretch can cause harm. As always, consult a medical professional before starting any new exercise regimen.