Mobility exercises, like opposite arm and leg raise, trunk rotations, and hip extensions, increase range of motion, helping to improve quality of life, reduce joint and muscle pain, improve physical performance, and prevent injury.
Mobility exercises can be done at home or at the gym, as a warm up to your workout or as part of your daily routine. They can also be used to help recover from an injury, focusing on the joints of the shoulders, legs, hips, spinal column, wrists, and ankles.
To help prevent new or worsening injury, it is recommended to consult an exercise physiologist or physical therapist who can help ensure good form during these exercises.
1. Shoulder dislocates
Shoulder dislocates are an exercise that works the chest and the upper back and can be used to warm up the joints prior to exercise in addition to improving posture.
How to do: Stand with your feet shoulder-width apart, holding a broomstick or PVC pipe parallel to the ground with your hands as far apart as possible.
Keeping your arms straight, slowly lift the stick up and over your head.
Rotate your shoulders to bring the stick behind your head and as far down your back as possible without bending your elbows. Hold for 2 seconds and then return to the starting position. Do this move 10 times. Make sure to keep your abs engaged throughout the exercise and maintain good posture and balance.
Check out exercises to improve posture.
2. Alternating lateral squats
Alternating lateral squats are a mobility exercise that targets the legs and increases range of motion in the hips. Alternating lateral squats work the adductor muscles as well as the glutes, quadriceps, and calves.
How to do: Stand with your feet slightly more than hip-distance apart and your toes pointed slightly out.
Squat toward one side, bending into your knee and pushing your hips back. Repeat 10 times on each side. It is important to keep the abs engaged and the feet flat on the floor throughout the exercise.
See benefits of squats.
3. Deep squat to forward fold
The deep squat to forward fold is a mobility exercise that is recommended to increase range of motion in the hips, knees, and ankles.
How to do: With your feet slightly wider than hip-distance apart, squat down into a crouching position, holding onto your toes with your hands.
Straighten the knees and push your butt up toward the ceiling, holding onto your feet with your hands and letting your head drop toward the floor. Return to the starting position and repeat this move 10 times.
4. Opposite arm and leg raise
The opposite arm and leg raise, or bird dog, is a mobility exercise that helps improve strength and reduce pain in the lower back by strengthening the muscles of the back, glutes, and abs.
How to do: Position yourself on a mat on all fours, keeping your neck straight and in line with your spine. Your hands should be in line with your shoulders and your knees directly under your hips.
Inhale and lift the right hand and left leg off the floor, extending the arm out in front of you and the leg straight back. Exhale and slowly lower back to the floor.
For more of a challenge, you can try pulling your left knee in and bringing your right elbow to touch your left knee before lowering back to the floor. Do this move 10 times, then repeat on the other side.
5. Cat-cow stretch
The cat-cow stretch is a mobility exercise that works the muscles and joints of the spinal column as well as the hips, and is a great exercise for preventing injury in these areas and improving posture.
How to do: Start by getting on a mat on all fours. Keep the hands in line with the shoulders and the knees in line with the hips.
Inhale and arch your back, tilting your pelvis back and looking up toward the ceiling. Exhale as you round your back, pulling the shoulder blades apart and bringing your chin to your chest. Do 10 to 15 reps.
6. Kneeling hip flexor stretch
The kneeling hip flexor stretch is an exercise that works the joints of the hips, knees, and ankles and can be done as a warm up prior to a workout or as part of a daily mobility routine.
How to do: Start by kneeling on a mat, then step one foot forward so that your foot is flat on the ground with your knee bent at 90 degrees. Place your hands on your front thigh for support.
Take a deep breath in and, as you exhale, lean forward into the stretch while pushing your opposite hip forward. Do this exercise 10 times then repeat on the other side.
7. Wrist circles
Wrist circles are an exercise that is recommended to prevent injury and joint pain and to increase mobility and flexibility in the wrists.
How to do: From a standing position, extend your arms out in front of you with your elbows bent at a 90º angle. Clasp your hands together with fingers interlaced. Rotate the wrists in one direction 10 times, then repeat in the other direction.
8. Spider-man lunge with rotation
The Spider-man lunge with rotation is a mobility exercise that helps improve posture and relieve pain and tension in the muscles of the back.
How to do: Start in plank position on a mat. Step your right foot forward and place it outside your right hand with the knee bent.
Keeping your left leg straight, inhale deeply then exhale as you rotate your chest toward your right knee and extend your right arm up overhead, following your hand with your gaze. Return to the starting position. Do a total of 10 reps, then repeat on the other side.
9. Neck circles
Neck circles are a mobility exercise that is used to prevent pain and joint problems in the muscles of the neck and the upper back.
How to do: Stand up straight with your arms at your sides. Tilt your head toward your right shoulder until you feel a stretch.
Roll your head toward the front, bringing your chin to your chest. Finally, roll your head toward the left, trying to touch your left ear to your left shoulder, until you feel a stretch. Repeat 5 times.
10. T-spine rotations
Thoracic (T-spine) rotations are mobility exercises that help to open up the chest and improve shoulder, scapular, and spinal mobility.
How to do: Start on all fours with your forearms on the ground and your abs pulled in. You can also do this move on hands and knees with your hands on the mat and placed directly under your shoulders.
Bend your right elbow and place your hand on your ear. Lift your elbow up toward the ceiling, opening your chest and rotating the shoulders outward, keeping your gaze in line with your elbow. Rotate back in and tap the elbow down. Do 10 reps then repeat on the left side.