Yahoo Lifestyle Improve Your Mobility In Just 5 Minutes A Day With This Simple Routine
You do it all—warm up, sweat, stretch, and recover. But your workout routine actually still isn’t complete without one underrated training component needed to perform your best. Kind of like how your favorite plate of pasta won’t be complete without parmesan cheese on top, every good training plan isn’t complete without mobility.
Simply put, mobility is the ability to move your body freely and easily, says physical therapist Amy Hutson, DPT. “Without mobility, we can be limited with our performance in day-to-day activities,” says Hutson. Not only does mobility affect the ability to do essential tasks like getting dressed and taking a shower comfortably, but it also impacts your performance during exercise.
Meet the experts: Amy Hutson, DPT, is a physical therapist at SSM Health Physical Therapy, where she focuses on manual therapy and women’s health. Winnie Yu, DPT, CSCS, is a sports & orthopedic specialist and a physical therapist at Bespoke Treatments in New York City. India McPeak, CSCS, is a certified strength and conditioning specialist, former collegiate gymnast, and trainer at E by Equinox.
Mobility training allows you to temporarily improve range of motion, blood flow to the muscle groups surrounding the targeted joint(s), and neuromuscular control through the full range of motion within the joint(s), says Winnie Yu, DPT, CSCS, a physical therapist. “In our daily lives, due to our occupation, our lifestyle habits, or our sport, we can become more or less mobile in certain areas,” she says. As a result, it’s easy to lose range of motion in your hips, back, and shoulders, so it’s crucial to incorporate mobility work to counteract these negative effects, she says.
Anyone and everyone can benefit from mobility training, whether you’re in a recreational soccer league or training for a marathon, says Yu. Plus, “you don’t have to be experiencing pain or stiffness to start working on your mobility,” she says. “Mobility training is a great way to improve your overall joint and muscular health and can help keep you feeling better, more fluid, and less prone to injuries down the road.”
Ahead, exactly how to start adding it into your workout routine.
Mobility Vs. Stretching, Stability, And Flexibility
Mobility
Mobility is kind of like stretching—just with more movement. Mobility is dynamic with a strength component, and can lead to overall benefits in musculoskeletal health, Yu says. Mobility exercises challenge your body to maintain control through a targeted range of motion, and when done consistently, they can make positive changes to your long-term joint and muscular health, says Yu. That’s why you can never do too many cat cows.
Stretching
Meanwhile, stretching is more passive and consists of mostly static holds. It can also help to benefit your overall musculoskeletal health. Think: holding a position like touching your toes. This lengthens the muscle which inhibits muscle contraction and allows it to relax and become further stretched, Yu explains.
Flexibility
Flexibility means the body can achieve a certain position, says certified strength and conditioning specialist India McPeak, CSCS. Think of flexibility as a passive range of motion, like lengthening your muscles in a static stretch.
Stability
Stability, on the other hand, is the ability to maintain a desired position or movement, explains McPeak. Think of stability like holding a plank steady, maintaining a hip bridge, or balancing on one foot.
10 Best Mobility Exercises To Improve Range Of Motion
Mobility training can be done any time, but McPeak suggests completing this 10-move routine as a pre-workout warm-up 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. As little as five to ten minutes a day will help you progress, she says.
And remember: consistency is key. “The more frequently you practice mobility, the more improvements you’ll see,” says McPeak. You can pretty much do it every day, if you wanted to—it won’t harm you, says Yu. “Even if you started your mornings or ended your evenings with a daily mobility workout, it can only help,” she explains. However, if you’re new to mobility training, Yu recommends starting with two to three mobility sessions a week and building your way up to four times a week.
So, if you’re a mobility newbie or looking to further your progress in the gym or on the field, try out these 10 exercises for a complete routine, provided by McPeak and Yu.
Instructions: Complete the full mobility circuit 2-3 times.
1. World's Greatest Stretch
How to:
Start in high plank with wrists under shoulders.
Step right foot forward and plant it outside right hand to achieve deep lunge position. (Left knee can be straight or slightly bent resting down on mat.)
Lift right hand from mat, bend right elbow, and reach left forearm down toward mat between right foot and left hand.
Hold position for one second. Rotate trunk towards right and reach right hand toward ceiling. Hold this position for one second. That’s 1 rep.
Repeat sequence for 8-10 reps on same side and return to starting position to repeat on opposite side.
2. 90/90 Hip Switch
How to:
Sit up straight with legs slightly wider than shoulder-width apart and knees bent at 90-degrees.
Maintain an upright posture, keep heels on floor (in the same position) and rotate knees to one side, with movement coming from the hips. (For an added challenge, hold arms straight in front of you.)
Return knees to center, then down to other side. That’s 1 rep.
Complete 6 reps.
3. Cat Cows
How to:
Start on hands and knees with hands shoulder-width apart and knees directly below hips.
Inhale and pull belly button to spine to curve lower back. Hold this “cow” position for 2-3 seconds.
Slowly transition to the “cat” position by arching back and looking up to the ceiling. Hold the “cat” position for 2-3 seconds. That’s 1 rep.
Complete 8 reps.
4. Downward Dog Hip Opener
How to:
Start in plank position with shoulders stacked over wrists and hands.
Push back from hands and hike hips up to get into downward dog position.
Bend left knee in towards chest, then lift left leg up and back.
Open up from the hip, letting left foot fall towards right glute. Reverse the movement to return to start. Repeat on the other side. That’s 1 rep.
Complete 8 reps.
5. Half Kneeling Adductor Rock
How to:
Start in a half kneeling position, left leg in front with the knee bent and left foot planted on floor, right knee resting on the floor directly beneath torso or slightly behind you, with an approximately 90-degree bend.
Step left foot out to the left and place hands on hips. Shift hips toward the left and weight onto left foot.
Hold this position for 1-2 seconds before returning to center. That’s 1 rep.
Repeat for 8-12 times on this side. With each repetition, try to shift the hips a bit deeper into the range.
Return to the starting position and repeat on the opposite side for 8-12 reps.
6. Thread The Needle
How to:
Begin on all fours.
Lift right arm up towards the ceiling while keeping gaze on hand as you move.
Bring arm back down and “thread the needle” in between left hand and left knee, dropping right shoulder towards the floor. That’s 1 rep. Immediately reverse the movement for another rep.
Complete 6 reps, then repeat on the other side.
7. Achilles Opener
How to:
Stand with both feet slightly wider than hip-width apart and head facing straight-on.
Step right leg back and slightly bend left knee, raising both hands over head in a straight line.
Hold for 30 seconds. That’s 1 rep.
Switch legs to hold for 30 seconds. (You should feel this stretch in the back of your legs, primarily in the achilles area.)
8. Thoracic Extension
How to:
Lie faceup on foam roller with it positioned perpendicularly to torso, under upper back with feet flat on floor.
Clasp hands behind head and lift hips off floor.
Gently allow upper back to extend back over roller. (Only go as far as is comfortable—this stretch shouldn’t be painful.)
Hold the stretch for a few seconds. That’s 1 rep.
Repeat for 10 reps, holding in different sections on foam roller.
9. Figure 4 Windshield Wipers
How to:
Lie faceup on floor with both arms relaxed at sides and legs straight.
Bend left knee and place foot flat on floor.
Lift right leg off floor and place right ankle on left thigh.
Slowly lower legs down toward the left until left thigh touches floor, or until the point of tolerance. Hold for two seconds.
Slowly rotate legs toward the right until right thigh touches floor, or until the point of tolerance. Hold two seconds. That’s 1 rep.
Complete 8 reps.
Pro tip: Keep the motions slow and controlled as you try to go deeper into the range of motion.
10. Sky Squat Reaches
How to:
Stand with feet slightly wider than hip-width apart, and slowly lower down to a deep squat.
Keep both heels and forefoot on floor and reach across body with left hand to hold right ankle.
Reach right arm up and away toward the ceiling and rotate torso toward the right. Gaze should follow the right arm. Hold for two seconds, then return to the center position. That’s 1 rep.
Complete 8 reps on each side.
How To Track Mobility Progress
While it's not as easy to track and quantify mobility like you would your running pace, you can assess your progress by checking in with your body regularly to monitor developments with or without a pro. Checking in on your mobility can highlight areas that are solid, and others where you may need some extra help.
Here are the three best ways to do track your mobility progress:
Film yourself doing a variety of exercises. A recording can help you visually track movement improvements. Watch your movement patterns over the course of a few weeks. If you see (and feel) a difference in range of motion, you’re on the right track.
Keep a workout journal. On the days you exercise, write down how your bod feels, recommends Hutson. Consider the following questions and answer honestly: What can and can’t you do? How does a specific movement pattern feel? Sometimes one move can unlock a new mobility level, so it’s important to gauge how you’re feeling and work on a variety of exercises. Over time, you can notice the progress based on what you’ve written.
Work with a trainer. This might be the best way to collect some data about your mobility. A trainer can conduct an actual mobility assessment and give you personalized tips for improvement.
What’s the best exercise for mobility?
Only got a few minutes and need to pick just one or two moves for your mobility work today? Unfortunately, there’s no one best exercise to choose for mobility, says Yu. “If a specific joint area feels more tight or restricted, you can choose mobility exercises that better isolate that area, but if you want to improve your overall mobility, you can choose more full-body moves,” she says. Doing a well-rounded routine (like the one above!), that encompasses mobility moves for *each* of the major body areas is much more functional and beneficial than just going with a singular exercise.
Benefits Of Mobility Training
1. It's easy to practice. Think of your mobility work as simple movements that can be incorporated into your daily routine. “It’s like a movement snack,” says McPeak. You can easily do a few moves when you wake up, during your lunch break, or before bed to keep your body strong, healthy, and pain-free.
2. It helps minimize your risk of injury. Investing in mobility will reduce your risk of injury, improve joint health, reduce muscle soreness, and speed up the recovery process. In fact, subjects who scored higher on a screening test that measured mobility were found to be six times less likely to get injured, according to a 2021 study in Peer J. “Without mobility, our bodies may not move optimally and can then put us at higher risk of injury,” says Hutson. Injury typically occurs at areas above and below a region with limited mobility, explains Hutson. When you lack mobility in one area of your body, other muscles have to work overtime.
3. It can help improve overall strength. Your body’s freedom to move with maximum range of motion will increase the quality of your training. For example, by improving hip mobility you can achieve a deeper squat with proper form, which ultimately results in building muscle. (It’s a win-win situation.)
4. It can help you age more comfortably. Maintaining mobility is critical to staying independent as you age, according to the National Institutes of Health. As you get older, your body changes—your joints may become less lubricated, your cartilage may thin, and your tendons may become less elastic, all of which can lead to symptoms of stiffness and/or reduce your available range of motion, says Yu. But by sticking to consistent movement and mobility work in your normal routine, you may be able to reduce the extent and speed at which your body changes, she says.
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