Mobility Workout for Flexibility

Enhancing your mobility is crucial for overall physical health. Including dedicated mobility exercises for flexibility into your fitness regimen can improve your range of motion, reduce injury risks, and enhance your performance in other workouts. Today’s session focuses on a full-body mobility routine to help you become fitter, stronger, and healthier.

Benefits of Mobility Exercises for Flexibility

• Improves joint range of motion
• Reduces the risk of injuries
• Enhances muscle recovery
• Boosts overall physical performance
• Promotes better posture and alignment

Warm-Up (5-10 minutes)

Start with a gentle warm-up to increase your heart rate and prepare your muscles for the workout:

• Jumping jacks (1 minute)
• Arm circles (30 seconds each direction)
• Leg swings (30 seconds each leg)
• Bodyweight squats (1 minute)

Mobility Workout Routine

1. Hip Flexor Stretch

Targets: Hip Flexors

• Kneel on your right knee, forming a 90-degree angle with your left leg in front.
• Push your hips forward gently until you feel a stretch in your hip flexor.
• Hold for 30 seconds and switch sides.

2. Spinal Twists

Targets: Spine, Back Muscles

• Sit on the floor with your legs extended straight.
• Bend your right knee and place your right foot on the outside of your left thigh.
• Twist your torso to the right, placing your left elbow on the outside of your right knee.
• Hold for 30 seconds and switch sides.

3. Shoulder Pass-Throughs

Targets: Shoulders

• Hold a resistance band or a broomstick with a wide grip in front of you.
• Slowly raise it above your head and behind your back while keeping your arms straight.
• Return to starting position and repeat for 10-15 repetitions.

4. Ankle Circles

Targets: Ankles

• Sit on a chair or the floor, and extend one leg.
• Perform circular motions with your foot, doing 15 circles in each direction.
• Switch legs and repeat.

5. Cat-Cow Stretch

Targets: Spine, Core

• Start on your hands and knees in a tabletop position.
• Inhale as you drop your belly, rounding your spine (Cow Pose), Exhale and arch your back (Cat Pose).
• Repeat for 1-2 minutes.

Cool Down (5-10 minutes)

End your workout with some slow stretching and deep breathing to help relax your muscles and decrease your heart rate. This will help in solidifying the benefits of your mobility exercises for flexibility session

1. Child’s Pose

• Sit back on your heels and extend your arms forward on the floor.
• Hold this position for 1-2 minutes, breathing deeply.

2. Forward Fold

• Stand with your feet hip-width apart and slowly bend forward at the hips.
• Let your hands reach towards the ground or ankles, and stay in the position for 1-2 minutes.