Flexibility and mobility are beneficial in any sport and also in preventing injuries, and in general health of the body. Skeletal muscles that are contracted can result in restricted mobility and increased susceptibility to pain and injury. Indeed, it is recommended to incorporate specific mobility exercises in your routine to enhance flexibility in specific zones of the body. Here are 10 great mobility exercises to try:Here are 10 great mobility exercises to try:
1. Dynamic Hamstring Stretch.
It is not unusual to have tight hamstrings especially if one spends most of his or her time seated in a desk. This dynamic stretch helps improve range of motion:This dynamic stretch helps improve range of motion:
- Start with the feet shoulder width apart and the knees slightly bent. Bend at the hips to lower the torso forward, swinging the arms down towards the floor.
- When you feel a stretch in back of the legs, extend the right leg and reach both hands toward the foot for a deeper stretch. Hold for 2 seconds.
- Breathe out slowly, rotate as described and shift from one leg to the other. Perform 10 sets on each leg.
2. Figure 4 Hip Stretch.
The hips and outer thighs can get extremely tight. The figure 4 stretch opens up the hips:The figure 4 stretch opens up the hips:
- Sit on the edge of the bed with your knees flexed and your feet touching the floor. Take your right ankle and place it across your left thigh so that your right foot rests on your left knee.
- Place your left hand under your left knee and use your hand to pull your left leg backward towards your chest up to the point that you feel the stretch in your right hip. Hold for 30 seconds.
- Repeat and do the exact opposite on the other side. Perform 2-3 sets per side.
3. Cat-Cow Pose.
Cat-cow is basic posture of yoga that involves stretching of the spine. It also stretches the torso and neck:It also stretches the torso and neck:
- Stand with your knees and wrists on the ground and your back flat on the floor. Begin the motion from the center of mass.
- Breathe in deeply while you lower your abdomen, curve your back and look up. This is cow pose.
- Breathe out as you arch your back and bring your chin down towards your chest. This is cat pose.
- It is important to flow between each pose for roughly 30 seconds to 1 minute.
4. Seated Twist.
Rotating movements are beneficial to the health of your spine. This stretch targets your obliques too:This stretch targets your obliques too:
- Kneel down on the floor with legs flexed to 90 degrees. Also, maintain your back straight and tuck your belly button in towards your spine.
- Put your right palm over your left knee but not on the knee cap. Rotate your upper body to the left as you bend forward and look at your back.
- Complete this for 30 seconds and then switch to the other side of the affected area. Perform 2-3 sets on each side.
5. Opening Stretch – Chest & Shoulder.
The rounded shoulders can also cause the chest muscles to become rigid and tight in the long run. Open up this area:
- Start by placing the feet in a shoulder width apart position. Grab a pole, door frame, or corner with one hand at a height you would hold a shoulder.
- Step one leg forward slightly, and maintain a slight bend in the knee. Swing the upper body away from the lifted arm and twist at the waist for a stretch through the chest and shoulders.
- Push down for 30 seconds and then switch sides. Perform 2-3 sets on each side.
6. Downward-Facing Dog.
A staple in yoga, downward dog provides an inverted stretch that lengthens your full body:A staple in yoga, downward dog provides an inverted stretch that lengthens your full body:
- Begin in high plank pose with hands flat and shoulders width apart body forming a straight line.
- Stand tall and move hips up and backward, while straightening your legs to make a V-shape position. It is believed that the heels will not come anywhere near the floor.
- For more leg stretch, move your legs around, push the pedals with one leg then the other leg.
- Wait for 5 breaths, then repeat.
7. Viparita Karani or Legs Up The Wall Pose.
This restorative pose uses gravity to decompress your spine and lower body:This restorative pose uses gravity to decompress your spine and lower body:
- Get into a prone position with your hips just touching the wall behind you. Raise legs upwards parallel to the wall which is situated behind your back. Place arms on the floor, hands flat and open.
- It is recommended that one shuts their eyes and takes deep breaths for about 2-5 minutes to ensure the legs are relaxed and stretched.
8. Frog Stretch.
The frog stretch targets tight groin muscles in a deep squat position:The frog stretch targets tight groin muscles in a deep squat position:
- Come into table top position and then spread the legs as far apart as possible with the toes flexed back as you are in a frog like position.
- Maintaining the toes flat on the floor, lower the chest towards the floor while engaging the hips to go back more in order to increase the stretch on the inner thighs.
- Hold for 30 seconds and then repeat this 2-3 times.
9. Glass Cup Stretch.
For those who spend most of their time sitting, they may experience discomfort in their forearms, wrists, and hands due to tightness. This stretch combats that:
- With your palm open and facing the person next to you and your arm locked in front of you, sit or stand. Imitate the holding of a glass cup.
- Flex fingers with other hand to pull the fingers back as far as possible to stretch the top of the forearm and the wrist for 30 seconds.
- Then, flex the wrist down and backward for another 30 seconds to help in mobilizing the wrist. Switch arms and repeat.
10. Neck Stretches.
Do not neglect to stretch the neck after spending too much time in front of devices such as laptops and phones. Gently stretch it:
- Sit or stand straight. Gently turn head as far towards the shoulder as possible without raising the shoulder. Hold 30 seconds. Repeat other side.
- Then look ahead again, due east. Gradually bend your head to one side and bring one ear down toward the shoulder to stretch the other side of neck. Do it for 30 seconds then swop over to the other side of the body.
These mobility exercises should be done in a routine manner to increase flexibility gradually. Pay much attention to your weaknesses but also perform general stretching to enhance the flexibility of all your muscles. Do not overdo it but do not avoid pain either, avoid overdoing it but do not avoid pain either.
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